Don’t let winter be a pain in the back “lift light, shovel right.”
In the winter months, shoveling is a leading cause of back pain and neck pain. As a chiropractor based in Manhattan, I see patients every year who have hurt themselves during this annual rite of passage.
The act of shoveling is a repetitive functional movement. Improper shoveling techniques or dysfunctional movement patterns can strain de-conditioned muscles. Consider that a shovelful of snow weighs 5 to 7 pounds.
Realize how much work you are performing to clear your sidewalk, parking spot, or driveway- on average up to several hundred pounds! Thank goodness for snow removal companies, building maintenance, and snow blowers—but for those of us who do not utilize these back saving options, a refresher on injury prevention is important. The Ontario Chiropractic Association (experts on snow) offer the following preventive measures to help keep backs in shape:
Warm-up: Although you may feel silly walking, marching, or doing jumping jacks in the front yard while its 10 degrees out, a five to ten minute warm-up followed by dynamic stretches, core, and glute activation will get the joints moving and increase blood circulation.
This will ensure that your body is ready for action. Movements like a squat, backward lunge, lunge w/ twist, and calf stretches are good preparatory movements.
Use a lightweight push-style shovel: If you use a metal shovel, spray it with Pam (Misto with olive oil for you greenies)—so snow won’t stick.
Push: the snow to one side and avoid throwing it as much as possible. If you have to throw, position yourself to throw straight at the snow pile and alternate hand grip position.
Use your hips: as the shock absorbers-the leg and arm muscles do the pushing and lifting. Keep your back and core engaged.
Hinge at the hips (not the back) while keeping the load close to the body to minimize the stress on the back.
Take breaks: If you feel tired or short of breath stop and take a rest. In the event of a big snow consider shoveling in stages to decrease the load. Remember to breathe using your diaphragm.
Stop shoveling immediately if you feel chest pain or low back pain and contact your healthcare professional.
