With the snow this weekend, it is a great time to give a reminder on proper snow shoveling technique.
Snow shoveling requires a significant amount of energy and strength, and as a result it is one of the most common causes of back injuries in the winter. Back injuries when shoveling snow are usually the result of not properly warming your body up before shoveling, shoveling at too fast of a pace, and not using proper ergonomic lifting techniques when shoveling. We have provided a sample of ergonomically correct techniques below. Note that here are other options, but this will give you a place to start.
Snow shoveling requires a significant amount of energy and strength, and as a result it is one of the most common causes of back injuries in the winter. Back injuries when shoveling snow are usually the result of not properly warming your body up before shoveling, shoveling at too fast of a pace, and not using proper ergonomic lifting techniques when shoveling. We have provided a sample of ergonomically correct techniques below. Note that here are other options, but this will give you a place to start.
At the store there are many choices when deciding to buy a
snow shovel. We advise that you use an
ergonomic snow shovel. This is the type
of snow shovel that is used in the demonstration pictures. An ergonomic snow
shovel has many advantages such as requiring you bend less with your back and
bend more at your knees. These shovels
are also generally lighter weight to help decrease the strain required to lift
the shovel. These components help to
make an ergonomic snow shovel the proper choice for all your shoveling needs.
Just like all exercise we advise you to warm up before
beginning to snow shovel. Place close
attention on stretching your quads, hamstrings, lowback, shoulders, and
arms. The blog on our website has some
great instructional videos to help demonstrate proper stretching form in case
you are in need of a refresher.
Lifting techniques should be used when moving snow to help
make sure you are not increasing your risk for injury.
1.
Pushing: Make sure
you begin with squaring your body up to the shovel and face towards the area of
show you are planning on shoveling. The handle of the shovel should be in the center of your body, with both hands pushing and using your legs to generate the force necessary to move snow.
2.
Preparing for lifting: Make sure
you bend your knees and keep your back straight. Keep your feet at least shoulder width apart. Focus on pushing your chest up and out when
loading the shovel. Place one hand as
close as comfortably possible to the shovel blade.
3.
Focus on keeping the load of snow in the shovel
light to decrease the amount of load in the blade. Once
you load the shovel handle make sure you lift with your legs and rotate the
shovel with your hands and dump the snow to the side. Try leaning your arm against your leg to help support the weight of the shovel. Make sure you do not twist with your back
while dumping the shovel blade. Notice in the picture how my body stays facing forward and the spine does not bend or rotate. Instead, my legs are doing most of the work and the elbow on the forward leg's thigh takes much of the weight passively.
4.
The optional way to dump the shovel is by
dumping the snow in front of you. Straighten
your front leg and use it to lift the weight of the snow shovel. Keep the heavy portion of the handle close to
your body. Walk forward and drop the
load of snow in a new location.
5. One additional option to avoid lifting the snow at all is to simply push it into a pile. Use the form from step 1 using your legs to push the snow in the same manner that a plow does. This is the easiest way to move snow for your body. However, the weight increases very quickly so it only works in small passes or with light snow.
Hopefully this helps you to avoid getting injured during the snow storm. But if you or someone you know does injure themselves, please consider paying a visit to our office.
Our advanced treatments are successful at resolving most painful conditions.
