How to Protect Your Back When Shoveling Snow
With winter upon us, we’re deep into the dreaded season of shoveling snow. Snow can be deceptively heavy, especially the really wet stuff. One of the most common complaints we hear from patients this time of year is, “Help! I threw out my back shoveling snow.” To keep your spine healthy and pain free this season, follow these tips for shoveling safely!
Bend from your hips and knees, NOT your back. Just as when you do a squat or sit back into a chair, lean your upper body forward from your hips and knees while you balance your weight over your feet by leading and reaching back with your butt. Direct the work of shoveling into your legs and glutes rather than your low back.
Maintain a neutral spine. For some, neutral is a flattened low back, for others a very mild arch, but it is never the very rounded back you will see when you watch some people shoveling. Your back is strongest when it’s longest! To keep a neutral spine, you’ll need to tighten your core and engage your abdominal muscles. Contract your abs as you lift heavy loads.
Lift snow in layers. If the snowfall was a big one, remove the snow in layers rather than all at once. Yes, it will take longer, but it will also lighten the load of each shovelful and make things less intense for your back.
Avoid overreaching. The farther a heavy load is away from your body, the more difficult it will be to lift and the more strain it will put on your low back. Stay close to the shovel and avoid leaning far forward or to the side with heavy loads.
Ice your back after shoveling. If you are prone to back “tweaks,” icing can be a great strategy for reducing inflammation even before it starts. Ice your back for 15-20 minutes after shoveling, and feel free to repeat multiple times throughout the first 24 hours after shoveling to encourage inflammation reduction.
Get adjusted. Even if you’re not in pain, get adjusted within a day or two of shoveling to prevent future injuries, maintain proper spinal alignment, and keep you feeling strong!
