How to shovel snow without hurting your back

Winter’s arrival often brings with it the repetitive task of snow shovelling. This activity can place significant stress on the lower back, hips, knees and shoulders. As a Chiropractor, I often see a surge of patients with back problems every snowfall. But fear not! With a few simple strategies, you can keep your spine happy and your driveway clear.

Warm-up is Key: Think of shovelling like any other workout. Would you hit the gym without warming up? Probably not! Before you brave the snow, take 5-10 minutes to get your blood flowing. Some light cardio and dynamic stretches like arm circles and leg swings will prepare your muscles for the task ahead.

Choose the Right Shovel:

• Ergonomic Design: Look for a shovel with a curved or bent handle. This design reduces strain on your back by promoting proper lifting posture.
• Lightweight Material: A lighter shovel means less weight to lift and throw, minimizing stress on your spine.
• Appropriate Size: The shovel shouldn’t be too long or too short. Choose one that allows you to keep your back relatively straight while lifting with your knees slightly bent.

Perfect Your Technique:

• Push, Don’t Lift: Whenever possible, push the snow to the side rather than lifting it. This significantly reduces the load on your back.
• Lift with Your Legs: If you must lift, bend your knees and keep your back straight. Use your leg muscles to do the heavy lifting, not your back.
• Avoid Twisting: Don’t twist your back to throw snow. Instead, pivot your whole body in the direction you’re throwing.
• Small Loads: Take smaller scoops of snow to avoid overloading your spine. It’s better to take more trips with lighter loads.

Listen to Your Body:

• Take Breaks: Shovelling can be strenuous! Take frequent breaks to rest and rehydrate.
• Pace Yourself: Don’t try to clear the whole driveway in one go. Spread the work out over a longer period.
• Know Your Limits: If you have any pre-existing back or other joint conditions, be extra cautious or consider getting help from other family members.

Don’t Forget to Cool Down: Once you’re done, gentle stretches can help prevent muscle soreness and stiffness.

If Pain Persists: If you experience any back pain or discomfort, please reach out to get help from your Chiropractor. At Dynamic Chiropractic and Sports Therapy Center, we can help diagnose the problem, provide treatment, and offer personalized advice on safe shovelling techniques. Stay warm, stay safe, and happy shovelling!