With the first significant snow of the year I was reminded as I cleared my driveway, of the number of patients I treat with back pain that occurs as a result of shoveling. Here are a few simple tips that might help you avoid back pain/soreness that follows shoveling.
1. Don't let the snow pile up. Shoveling more frequently reduces the amount of snow that needs removed and also causes you to burn more calories (a cheap form of exercise).
2. It is easier to push a snow shovel than to lift a snow shovel. Using a lighter weight shovel is better and if you use a metal shovel spray it with a Teflon spray to prevent the snow from sticking.
3. If you have a situation where it becomes necessary to lift the shovel always bend your knees while keeping your back straight. You have more power and strength in your leg muscles than you do in your back muscles.
4. It is a good idea to do some stretching exercises before you begin to shovel. Any stretching that targets the upper leg muscles, low back, and shoulder muscles is recommended.
5. Remember to take frequent breaks. It is not a bad thing to stand and admire the beauty of a new snowfall and it gives your muscles a chance to rest. Don't stand so long though that you chill.
6. Be careful of your footing. Most of the time there is some ice associated with snow so it is good to be aware of the surface under the snow. There are some nice traction devices you can strap to the bottom of your shoes or boots that prevent a lot of falls. I use them myself and highly recommend them (Yaktrax is a good brand).
7. As a reminder, if you have back pain that persists for more than 24 hours after shoveling,I would recommend a visit to my office. Often times, lingering back pain is an indicator that you have a spinal subluxation that needs corrected. The sooner you seek treatment, the sooner you feel better.
8. It should be common sense, but if you have any chest pains while shoveling or soon thereafter, consult your medical doctor immediately.
I trust that as you apply these hints to your snow shoveling, it will be a safer and less painful process - if shoveling snow can be painless.
