Shoveling snow is a fairly regular winter task for people who live in temperate or cold climates, but it can also be quite physically demanding. Given the potentially heavy weight of snow and the need to shovel during harsh weather conditions, this can be by far the most exertion some people have to undergo all year. According to the National Institutes of Health, an average of 11,500 snow shoveling injuries are reported in the US annually, including hundreds of heart attacks – of course, this only includes cases where there was medical attention.
With all of this in mind, it’s wise to get prepared in advance if your region has any chance of significant snowfall. Doing so can help you avoid the pain of a back strain, joint injury, slip or fall, or more serious risks. If you get hurt in the winter, JAG Physical Therapy is New York, New Jersey, and Pennsylvania’s trusted name in rehabilitation – we know tri-state winter weather, and our priority is getting local people back on their feet and pain-free. Find your nearest JAG PT location today or read further to learn more on how to safely shovel snow.
Why Is Snow Shoveling Hard on Your Back and Joints?
Shoveling snow can be both difficult and an injury risk because it places force on several different areas of the musculoskeletal system. The shoulders, back (particularly the lower or lumbar region), hips, knees, and elbows can all be injured if something goes wrong while shoveling. The motions involved, like scooping and lifting, may cause pain or exacerbate an existing problem even when performed correctly. And the risk is greater if you don’t maintain proper posture, you exert yourself too much, or you perform certain motions like twisting to throw snow to the side. Moreover, the harsher the conditions outside, the more likely an injury is – large amounts of heavy, wet snow are more difficult to shovel safely, and icy ground presents a risk of slipping.
The most usual problems caused by inattention to snow shoveling safety are strains and sprains in the joints. While back injuries are common and can be very painful and debilitating for days or weeks, you should also be aware of the possibility of injuring your limbs, shoulders, or hips.
How Can You Prepare Your Body for Snow Shoveling?
You may not think of snow shoveling as exercise, as it’s a mere winter necessity, not something you do for pleasure or fitness. However, it is exactly as much a form of exertion as any workout. This means that it helps to warm up before you shovel, just like you would before jogging or lifting weights. Flexibility exercises for your back, hips, and shoulders, even something as simple as torso rotations and toe touches, can help you ward off a painful injury.
You can quickly mobilize your hamstrings by performing alternating forward lunges, and this will effectively make your whole lower body more flexible. Similarly, you can stretch your rotator cuffs by extending one arm, then pushing back and forth at the elbow with the other hand, then alternating – this is a fast way to warm up the upper body areas you’ll use while shoveling.
The right equipment will also help keep you safe – specifically, boots that will reduce your falling risk and a shovel you can use comfortably. For footwear, choose something waterproof with a thick non-slip sole. If you are purchasing a new snow shovel, keep your height in mind: When you pick it up, you should just be able to touch the ground with the blade while bending your knees. Both shovels that are too short and too long lead to bad posture and higher discomfort and injury risk. Modern snow shovels with an ergonomic design typically have a curve in the middle of the shaft, but choose whatever build feels most natural to you if shopping in person.
What Are the Best Techniques for Safe Snow Shoveling?
As with any type of heavy lifting, good technique is the most important step in snow shoveling injury prevention. And that technique is the same as the one you may have heard thousands of times before: Lift with your legs, not with your back. Bend at the knees rather than at the waist and stand back up using your thighs. It may take longer to fill the shovel more times, but don’t move more snow at one time than you can comfortably do so – small amounts will help you avoid overexertion or a strain.
It’s both easier and safer to push snow forward rather than lift and throw whenever you are able. Snowplows are designed that way for a reason! Everyone’s snow shoveling pattern will differ based on the layout of their residence, but when shoveling a driveway, where possible, it can help to start in the center and create two snow piles – one on either side.
While you may see snow covering the entire ground, there could still easily be ice that you do not see below it, so watch where you step until you are sure it’s clear. Cold, wet clothing increases risk of both slipping and frostbite, so take frequent breaks to rest, dry off, and change if needed if there is a large amount of shoveling to be done. Finally, even though it is winter and you may not be sweating or feeling the need for water as acutely, you still must stay hydrated.
What Should You Do If You Experience Pain While Shoveling?
If you do start to feel discomfort in your muscles or joints as you shovel snow, stop, rest, and assess the pain. Sometimes, taking a break is all that is needed, but you might also need to take other steps. If you have a minor joint injury that has become hot and inflamed, for example, head indoors, apply an ice pack, and gently stretch the area, making sure to do so in as many directions as comfortably possible to maintain range of motion.
You should consult a physical therapist after snow shoveling if the pain persists for multiple days or if it’s in a problem area, like an elbow you have previously broken. Seek immediate medical attention if the pain gets worse over time or you have severe chest pain. If you have cardiac risk factors, remember that some signs of a heart attack are not in the torso and that the signs may differ between men and women.
Avoid Injury This Winter with Help from JAG Physical Therapy
Your musculoskeletal health is always important, but especially in the snowy winter weather, when injury risks are elevated. JAG Physical Therapy is here for you year-round, and back and joint pain are among our top specialties. Our compassionate PT professionals are always ready to help you relieve your pain, prevent injuries, and return to normal. Book your appointment with us today so you can get back to pain-free this winter.