Winter is here, and with it comes the yearly ritual of shoveling snow. While shoveling can be a good workout, it can also lead to injuries if not done safely. We’re here to share some essential tips to help you avoid pain, strain, and potential injuries as you clear your driveway and walkways this winter.
- Warm Up Before You Start
Shoveling is a physical activity, and just like any exercise, it’s best to start with a quick warm-up. Stretch your muscles, especially your back, shoulders, and legs, to improve your flexibility and reduce the risk of strains. Simple stretches or a brisk walk for five to ten minutes will get your blood flowing and muscles warmed up.
- Choose the Right Shovel
Not all shovels are created equal. A lightweight, ergonomic shovel can make a big difference in reducing stress on your back. Look for one with a curved handle, which can help you keep a more upright posture. Also, a plastic shovel can be lighter than metal, reducing strain with every scoop.
- Use Proper Lifting Techniques
To minimize back strain, remember these essential lifting tips:
- Bend at Your Knees: Avoid bending from the waist. Squat down with your legs, and let your legs do the lifting.
- Keep the Load Light: It’s tempting to scoop up as much as you can to finish quickly, but heavy loads can hurt your back. Lift smaller amounts and keep a steady pace.
- Avoid Twisting: When you lift the snow, face the direction where you want to place it instead of twisting your back to throw it to the side. A twisting motion with a loaded shovel puts a lot of pressure on the lower back.
- Take Frequent Breaks
Pushing yourself too hard increases your risk of injury. If you have a large area to clear, give yourself time to rest every 15–20 minutes. Stretch out any tight muscles and stay hydrated, even in cold weather, to keep your muscles functioning well.
- Push Rather than Lift When Possible
Whenever you can, push the snow rather than lifting it. Pushing is easier on your back and shoulders and requires less effort overall. It may take a bit longer, but the reduced strain on your body will be worth it.
- Dress Warm and Use Non-Slip Footwear
Cold muscles are more prone to injury, so wear layers to stay warm. Also, choose footwear with good traction to avoid slipping on icy spots. Wearing gloves with good grip can also prevent blisters and help you hold onto the shovel firmly.
- Listen to Your Body
If you start to feel tired or notice any pain, it’s time to stop and take a break. Ignoring your body’s signals can turn minor discomfort into a more serious injury.
Chiropractic Care for Injury Prevention and Recovery
Even with the best precautions, accidents happen. If you find yourself with back pain, muscle strain, or stiffness after shoveling, chiropractic care can help relieve pain, restore flexibility, and help prevent injuries. A regular adjustment schedule can make a world of difference in keeping your body healthy this winter.
