Don't be a flake - shovel safely!

With a winter wonderland comes the dreaded snowy driveways and walkways. Not to mention the cold! Shoveling snow in the winter is not to be taken lightly. The impact on your back and heart can be very serious.
Many Canadians underestimate how cardio intensive and exhausting shovelling can be. Our clinics see an influx of patients suffering for low back pain and other muscles aches from the strain of carrying and throwing heavy amounts of snow.
Follow these tips to help you enjoy a healthy and active season.
When shopping for a shovel, look for these features:
- Seek out the push/dump shovel available at most hardware stores
- Find a shovel made out of light material, such as plastic
- Make sure the handle is long enough to prevent you from bending forward while you shovel
Follow these steps while you shovel:
- Keep your back straight – don’t curve at the spine, which can put extra pressure on your lower back
- Try to push the snow instead of lifting it – this will help alleviate some of the weight
- When your shovel is full, take one step forward and dump the snow – gauge how full a shovel you can easily carry and maneuver. Taking longer, but with a less full shovel can help prevent injury
- Avoid twisting at any time – this can wrench your back
- Dress warmly, and take frequent breaks so you can stop and catch your breath. If you feel light-headed or faint – stop shoveling.
Make sure you warm-up your body before starting to shovel to keep your muscles loose and ready for the intense exercise.
If you experience persistent pain after shoveling or other activities or would like more information on a general stretching program, make an appointment with a physiotherapist, massage therapist or chiropractor.
To find a clinic near you: www.lifemark.ca/locations
Related Articles
Tips to stay safe and prepare for winter activities this year
How to set up your work environment when working from home
Working with Special Olympics athletes as a physiotherapist
Getting active is just like brushing your teeth
How to use a tennis or lacrosse ball to relieve acute muscle pain
Have you heard of “prehab” for replacement surgeries and how it can help?
How swimmers can prevent and manage shoulder injuries
4 Summer Sports Injuries & How Physiotherapy Gets You Back in the Game
What is the rotator cuff, and why is it so easily hurt?
Paddling Basics: Stay Dry and Injury-Free on the Water
Keep yourself safe at work and out of physio
My New Year resolution: To prevent injuries
Keep your stick on the ice this hockey season
Fore! Get on the green and keep your swing healthy
Injured on the field? Physio + sport medicine can help
3 things outdoor runners should remember at the beginning of the season
Hand injury? You might be surprised to learn what physiotherapy can do
Prevent low back injury when shovelling snow
Let's keep in touch!
SIGN UP TO GET HEALTH AND WELLNESS INFO RIGHT TO YOUR INBOX
Subscribe to receive the latest health and wellness news and information in your inbox every month.
By subscribing you agree to our privacy policy. You can unsubscribe at any time.
We can help you move and feel better.
Book an appointment today.