Shoveling Alert!

Proper technique for pain free snow removal ahead!

Ergonomics and proper lifting technique for snow removal are very important for avoiding injury and low back aggravation.

First and foremost, if you have access to or have a neighbor with a snow blower, please use it.   It will save both your back and time when it comes to snow removal.

If you don’t have access to a snow blower, here are some things to keep in mind when shoveling:

1.       Shoveling is exercise, prepare accordingly (Warm up, don’t overdo it, listen to your body, etc.)

2.       Take breaks as needed and break the job up over time.

3.       Keep your core lightly engaged (squeezed) to help stabilize the spine.

4.       Shoveling is LIFTING and lifting requires proper ergonomics

5.       Bend at the waist and hips, your legs are much stronger than your low back.

6.       Avoid throwing the snow far distances and use more of a push method.

7.       If your low back starts to become tight and bothersome, stop and rest.

8.       If you notice discomfort upon waking the next morning you may have over done it and could benefit from a chiropractic adjustment to stop further aggravation.

Happy shoveling!