Snow Shoveling Without Injury

Winter might be over, but with Indiana weather you never know! Or maybe you live somewhere where there’s always snow! Sure, snow can be fun, but after those few days are over we are stuck with cold weather and a mess. Enough snow, and we are forced to dig ourselves out of our own driveway just to get to work.

For those of us not lucky enough to own a snow blower, shoveling snow can be a major source of back injury. However, this type of injury is preventable if you know the proper technique. The following snow removal tips can help you avoid low back injuries and pain during this snowy winter season.

Pick the Right Shovel

Your choice of shovel can help take some of the effort out of snow removal chores. A shovel with a curved or adjustable handle length will minimize repetitive bending and lifting with your back. This will help you use your legs and keep you from injuring your back.

Warm Up Thoroughly

The cold air leads to cold, tight muscles that are may be more susceptible to injury. Do your body a favor by warming up for five to ten minutes before shoveling or performing any strenuous activity. Get your blood moving with a brisk walk or marching in place, then follow your warm-up with some stretches of your lower back and hamstrings. Don’t forget to limber up your arms and shoulders as well.

Use Ergonomic Lifting Techniques

Whenever possible, push the snow to one side rather than lifting it. If lifting is absolutely necessary, make sure to use a proper lifting technique. Always face towards the object you intend to lift with your shoulders and hips squarely facing it. Bend at your hips and push your chest out as you bend your knees and lift with your leg muscles.

Make sure to keep your loads light. Sure you might be able to carry more snow on your shovel, but lightening the load could make a drastic difference. If you are forced to lift a heavier load, grip the shovel with one hand as close to the blade as possible. Keep the load as close to your body as you can, closer to your center of gravity.

Keep Your Feet on the Ground

Slippery conditions while shoveling can lead to slipping or falls that can injure your back. Wear shoes or boots with good treads, and spread sand or salt on the sidewalk or driveway to increase traction.

Keeping these guidelines in mind during the winter season will lessen the chances of developing new back problems or worsening your low back pain while shoveling, and hopefully make your winter a healthier and more enjoyable experience.