Shoveling snow can lead to lower back injuries. This often happens when someone repeatedly lifts a heavy shovel full of snow while bending over at the waist and rounding their lower back. They then lift from the hunched posture and quickly twist to their side and throw the snow. Bending, lifting, and twisting with a rounded spine can cause muscular strain and it can also cause disc injuries.
The following tips will help you lower your chance of injuries when shoveling:
- Keep Your Back Straight: One of the most crucial aspects of proper snow shoveling posture is to keep your back straight. Avoid hunching over or rounding your spine, as this puts excessive strain on the lower back. Engage your core muscles to support your spine and maintain a neutral posture.
- Bend at Your Hips and Knees: When lifting snow, bend at your hips and knees instead of bending at the waist. Squatting down with your knees bent and lifting with your legs, reduces strain on your back.
- Watch How You Lift and Throw: Before you lift, contract your abdominal muscles to provide better core stability. Place your forward hand as close to the shovel blade as you can when you lift to avoid strain on your arms and lower back. Keep your back straight and use the strength of your legs and arms to lift the snow. Try to avoid twisting only your lower back to your left or right side when you throw the snow off the shovel. It is better to turn your entire body so you are facing the direction you are throwing the snow off the shovel.
- Switch Sides: Alternate between shoveling on your left and right sides to distribute the workload evenly. This prevents overworking one side of your body and minimizes the risk of muscular strain.
- Push, Don’t Lift: Whenever possible, push the snow rather than lifting it. Pushing requires less effort and places less strain on your back. Use a snow shovel with a blade designed for pushing to make this task more efficient.
- Take Breaks: Shoveling snow can be a physically demanding task. Most injuries will occur when we are fatigued. Take regular breaks if you have a lot to shovel or the snow is deep and heavy.
If you have injured yourself while shoveling and the pain has not improved within a few days give Flynn Chiropractic a call. I see multiple snow shoveling injuries every winter and can help you feel better faster.