Shovel Light and Shovel Right:
Shoveling Snow May Be Inevitable, But Hurting Your Back Is Not
With the winter season right around the corner and our first snowfall behind us, I thought it would be a good time to share some safe shoveling tips with everyone. Shoveling, especially in Canada, can involve a lot of repetitive lifting/pushing, and if not careful, can be a real pain in more ways than one. Here we go!
Warm Up!
Something as simple as a quick walk around the block can prepare your body for the task at hand. Cold and tight muscles are more likely to become strained than warm, relaxed muscles.
Don’t Let Snow Pile Up
Frequent shoveling will prevent you from having to move a large mound of snow all at once – especially if the forecast calls for several days of snow.
Choose a Snow Shovel That Is Right For You!
Use a lightweight pusher-type shovel – plastic is best. A shovel with a curved handle enables you to keep your back straighter. Make sure the shovel isn’t too short either – this will prevent excess bending.
Push! Don’t Throw!
Pushing the snow to the side rather than throwing it avoids having to lift heavy loads and places far less strain on your spine. Never twist or turn too quickly or throw snow over your shoulder! Doing this repetitively would be a great recipe for injury.
Pick Ergonomic Hand Placements
By creating a healthy distance (at least a foot) between each hand when gripping the shovel, you increase your leverage and reduce strain on your body.
Bend Your Knees
If you need to lift shovelfuls of snow, bend your knees and let your arms and legs do the work. Always try to keep your back straight! Also keep in mind that wet snow is much, much heavier!
Take Breaks and Take It Slow
If you feel tired, take a break! Stretch it out and grab a drink of water (or hot chocolate) to stay hydrated! There’s no first-place prize for finishing ahead of your neighbour. If you experience pain of any kind, stop immediately.
Wear Layers
If you’ve ever shoveled snow before, you’ll know that you can get warm quite quickly. Maximize comfort and remove a layer to adapt to changing temperatures.
Cool Down
Take a few minutes at the end to stretch out sore muscles.
Consider buying a snow blower
Investing in a snow blower is investing in your back.
Think Of Your Neighbours
Be thankful you’re ABLE to shovel snow! If you have a couple of extra minutes, consider helping out an elderly or disabled neighbour who is less able-bodied than yourself. It will do a world of good!
Happy Shoveling and Happy Holidays from our family to yours!
