How To Shovel Snow Without Getting Hurt

People always ask me if we see more patients when we get snow and ice.  The truth is… yes and no.  Initially, we see fewer people because they stay home and won’t risk the weather. Which I think is wise.  It’s only later when things clear up that we start to see people flooding into the office.  Some seek help after slips and falls on the ice.  But most come in due to lower back strains from shoveling snow.

Here are some tips to avoid hurting yourself while shoveling snow:

• Start out with a wide base.  Keep your feet shoulder width apart or a little farther.
• Warm up first.  Start out easy and pick up the pace and intensity only after 10-15 minutes.
• Keeping good postural alignment is critical.  Bend at the hips, use your legs and bend those creaky knees.  Never round your back when you bend. Keep your chest out, your shoulders back, and your head up.  
• Use proper breathing.  As with any exercise, inhale while at relative rest and exhale while exerting energy.  While shoveling, inhale while reaching for snow and exhale while lifting and tossing snow.
• Listen to your body.  If you become fatigued, rest.   I often switch from pushing to lifting and back again to give my muscles a rest.
• Wear a good pair of boots.
• Beware of icy patches to avoid a fall.  
• Use one of those special “S”-shaped shovels.  They reduce the distance you have to bend with each lift.

If you need clarification on any of these tips, give us a call or shoot us an email.  If you hurt yourself this winter, make an appointment to see us.  We’ll do our best to get your body back in balance and feeling great again!

Have fun in the snow!