One of the more common causes of back injuries during the winter
months is snow removal. Using the wrong body mechanics when shoveling snow can
put undue stress on the lower back and lead to a painful muscle strain, or
possibly more serious back injuries, such as a herniated disc or disc degeneration .
The following snow removal tips can help you to
avoid low back injuries and pain during the snowy winter season.
Pick the Right Snow Shovel
An ergonomic snow shovel can help take some of
the effort out of your snow removal chores. A shovel with a curved handle or an
adjustable handle length will minimize painful bending, requiring you to bend
your knees only slightly and arch your back very slightly while keeping the
shovel blade on the ground. In addition, a small, lightweight, plastic blade
helps reduce the amount of weight that you are moving.
Warm Up Thoroughly
Cold, tight muscles are more prone to injury
than warmed up, flexible muscles. Do your back a favor by warming up for five
to ten minutes before shoveling or any strenuous activity. Get your blood
moving with a brisk walk, marching in place, or another full-body activity.
Then, stretch your low back and hamstrings (the large muscles in the back of
the thigh) with some gentle stretching exercises. Limber up your arms and
shoulders with a body hug.
Pace Yourself
Shoveling small amounts of snow frequently is
less strenuous than shoveling a large pile at once. If possible, removing snow
over a period of days will lessen the strain on the back and arms. In deep
snow, remove a few inches off the top at a time, rather than attempting to
shovel the full depth at once. When shoveling, take a break for a minute or two
every 10-15 minutes or if you feel overworked at any point. Use this
opportunity to stretch your arms, shoulders, and back to keep them warm and
flexible.
Use Ergonomic Lifting Techniques
Whenever possible, push the snow to one side
rather than lifting it. When lifting the snow shovel is necessary, make sure to
use ergonomic lifting techniques:
·
Always face towards the
object you intend to lift (ie have your shoulders and hips both squarely facing
it)
·
Bend at the hips, not
the low back, and push the chest out, pointing forward. Then, bend your knees
and lift with your leg muscles, keeping your back straight
·
Keep your loads light
and do not lift an object that is too heavy for you
·
If you must lift a
shovel full, grip the shovel with one hand as close to the blade as comfortably
possible and the other hand on the handle (handle and arm length will vary the
technique)
·
Avoid twisting the back
to move your object to its new location – always pivot your whole body to face
the new direction
·
Keep the heaviest part
of the object close to your body at your center of gravity - do not extend your
arms to throw the snow
·
Walk to the new location
to deposit the item rather than reaching or tossing
When gripping the shovel, keep your hands about
12 inches apart to provide greater stability and minimize the chances of
injuring your low back.
Keep Your Feet on the Ground
Slippery conditions while shoveling can lead to
slipping and/or falls and strains that can injure your back. Shoes or boots
with good treads will help to minimize injuries from slipping. Spreading sand,
rock salt, or kitty litter on your sidewalk or driveway will increase traction
and reduce the likelihood of slipping on the ice.
If Possible, Stop Shoveling – Use a Snow Blower
Instead
When used correctly, a snow blower can put less
stress on your low back than shoveling. Avoid stressing your back by using the
power of your legs to push the snow blower while keeping your back straight and
knees bent.
These tips can help to make snow removal less of
a strain on your low back. Keeping these guidelines in mind during the winter
season will lessen the chances of a developing new back problems or worsening
your low back pain while shoveling, and hopefully make your winter a healthier
and more enjoyable experience.
