Chiropractic Tips for Shovelling Snow
Winter. It happens every year.
It’s my least favourite season, mostly for the cold but snow is not my favourite either.
It is definitely snow time in Saskatchewan and although it comes with some fun activities, snow shovelling is one activity that often comes with injuries.
I can’t count how many times patient will come in with some new ache or pain that came on during or days after snow shoveling. What I’ve learned over the years is that it is more of a workout then any of us anticipate.
Here are some tips to help you shovel that darn snow the right way and avoid injury.
1. Stretch
This may seem simple, but doing some light stretching before you shovel snow can prevent injury. Stretching increases blood supply to muscles and joints and prepares your body for a workout.
2. Push the snow
Stand with stability with your feet hip width apart, grip the handle of the shovel and push the snow vs lifting it. Keep the shovel close to your body to avoid sprain/strain injuries and to avoid excessive bent over postures.
3. Lift with your legs
Bend from your knees, not your back when lifting snow. If the snow is heavy or there is a large amount, separate each scoop into smaller portions.
4. Avoid Twisting
Instead of twisting to throw the snow off your shovel, turn your feet and body in the direction you’re shovelling. Twisting mechanisms are often a precursor to disc injuries or herniations.
5. Keep up with the snow
As snow builds up, it becomes heavy and dense. Keep up with shoveling regularly after a snow fall while the snow is lighter and unsettled.
6. Take Breaks
Shovelling can be a strenuous activity and puts stress on the joints of your spine. Take breaks every 20-30 minutes to let your body recover and make sure you drink water to stay hydrated.
Proper tools and form can make all the difference when shoveling snow. Use a shovel that is tall enough for your height and build and make sure your boots have good grip to avoid falls. If you haven’t already done so, consider investing in a snow blower.
Stay hydrated and happy shovelling!
Yours in Health,
Dr. Kayla Lucas