Dr. Toni Marchand DC | November 27, 2023
The winter season is here! Whether you love the snow or hate it– let’s talk about how we can prepare our bodies before, during, and after snow shoveling to prevent injuries and make the job a little easier!
1. Stretch: snow shoveling is a form of exercise and you need to prepare your body for it. Stretch your low back and upper body/shoulders, and legs before and after shoveling.
2. Push the snow: pushing the snow to a designated area rather than throwing heavy snow over your shoulders or to the side will be easier on your body.
3. Wear appropriate shoes: wearing boots that give your toes enough room to move and wiggle will also help to prevent discomfort. Your boots should also have enough space for thick/warm socks. Your toes are meant to move and splay even in shoes.
4. Take breaks: even if the snow is falling fast, it’s okay to take a break for your body and drink some water, stretch more, warm up, and get back to it.
5. Check your surroundings: make sure you are aware if there is any ice outside or under the snow so you don’t slip. Fresh snow is also easier to move than snow packed by a snow plow or snow that is starting to melt.
6. When shoveling: make sure the shovel fits your body. If it’s too long it will be heavy to lift. If it’s too short you will be bending for longer periods.
7. Proper body alignment: place your hands a good distance apart, bend your knees, stick your hips back, engage your core, and keep your back straight. To lift: keep feet apart, bend knees, and lift the shovel by straightening your knees and bringing your hips forward as you rise– not by straightening your back. If you need to move the snow, walk your feet to where you would like to put the snow.
Overall, dress warm with wide snow boots, stay hydrated, take breaks, move your body before/during/after shoveling, check for safe conditions, and most importantly– listen to what your body needs, ask our docs if you have questions and stay safe!
Source: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-safe-snow-shoveling