Prevent Low Back Injuries
with Good Snow Shoveling
Techniques
Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques:
Always face towards the object you intend to lift - have your shoulders and hips both squarely facing it.
Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight.
Keep your loads light and do not lift an object that is too heavy for you.
If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique).
Avoid twisting the back to move the snow to its new location - always pivot your whole body to face the new direction.
Keep the heaviest part of the object close to your body at your center of gravity - do not extend your arms to throw the snow.
Walk to the new location to deposit the item rather than reaching or tossing.
When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.
Shoveling small amounts of snow frequently is less strenuous than shoveling a large pile at once.
If possible, removing snow over a period of days will lessen the strain on the back and arms.
In deep snow, remove a few inches off the top at a time, rather than attempting to shovel the full depth at once.
When shoveling, take a break for a minute or two every 10-15 minutes or if you feel overworked at any point. Use this opportunity to stretch your arms, shoulders, and back to keep them warm and flexible.
Slippery conditions while shoveling can lead to slipping and/or falls and strains that can injure your back.
Shoes or boots with good treads will help to minimize injuries from slipping.
Spreading sand, rock salt, or kitty litter on your sidewalk or driveway will increase traction and reduce the likelihood of slipping on the ice.
MOST IMPORTANTLY, when you are done, take 10 minutes and stretch your lower back, buttocks, thighs, upper back and arms. Use a moist heat/heating pad if you have one to encourage the muscles to relax. A warm bath with Epsom salts is also a good idea. If you skip this step, our muscles will remain tight and take revenge on you later.
