Watch Your Back! The Best Method for Shoveling Without Injury

With Jack Frost nipping at your nose these next few weeks, it’s possible that the weather outside could get frightful.  But before you pick up that shovel, keep in mind that the number of cardiovascular incidents and bodily injuries tends to increase in winter months.  This increase can partially be attributed to shoveling snow; between improper body mechanics, tight muscles, over-exertion, and inadequate equipment, shoveling snow can often lead to cardiovascular complications, muscles strains and tears, falls, and serious back injuries.  Please keep the following tips and tricks in mind before you pick up your shovel and take a walk through the winter wonderland in your driveway!

1. Proper form and posture are both crucial to preventing injuries while shoveling snow.  Be sure to keep your shoulders and pelvis square to the shovel, aligning the shovel with your dominant shoulder.  Try to increase your stability by keeping your hands about 12 inches apart. 
2. Avoid bending at the waist and twisting; try your best to only move small amounts of snow at a time.  If you need to toss the snow in any direction, face that direction, bend at the knees, and lightly bump the snow off the shovel.
3. Take a short break every 10-15 minutes and re-hydrate your body with water.  Be sure to keep your muscles warm and flexible by stretching while you rest.  Don’t be afraid to stop if you are feeling any pain for fatigue.
4. Equip yourself appropriately.  Be sure to spread sand, salt, or kitty litter on the surface of the snow to increase your traction on the ground.  Wear gloves with grip and insulated boots with tread to keep your hands and feet warm and where they should be.  And be sure to use a snow shovel with a curved or adjustable shaft with a lightweight, plastic scoop, to take some of the strain off of your back.

By incorporating all of these strategies into your snow shoveling routine, you are taking a proactive approach to injury and fatigue prevention and will be back in the house listening to the fire place roar before you know it!