Tips for Shoveling Snow

In Canada, the month of December is pretty much guaranteed to see at least a few centimeters of snow. It is important to know the proper techniques for shoveling snow to prevent injuries.

1. Pick the Right Snow Shovel
Replacing your old, beat-up shovel with an ergonomic one can make the chore of shoveling snow a lot easier.

• Look for one with a curved handle or adjustable handle length so you are not bending over to shovel.
• A shovel that is small and lightweight will reduce the amount of weight that you are carrying.

2. Warm Up Thoroughly
Tight muscles are more prone to injury than loose muscles. Warm your muscle for 5-10 minutes before hand by:

• Walking briskly or marching in place to get the blood flowing.
• Stretching your low back and hamstrings muscles.
• This also reduces the soreness that comes after any physical activity.

3. Use Proper Lifting Techniques
Try to push the snow to one side rather than lifting it. When you must lift, make sure to use proper techniques.

• Square your shoulders and hips straight in front of the area you are shovelling.
• Bend at the hips and knees, not the low back, and push the chest out forward.
• Pivot your body to face a new direction, rather than twisting.
• Walk to the area you wish to dump the snow instead of reaching or tossing.

4. Pace Yourself
Shoveling small amounts of snow frequently is less strenuous than shoveling a large pile at once.

• Remove only a few inches off the top at a time, rather than attempting to shovel the full depth at once.
• Take a short break every 10-15 minutes if you feel tired or continue later on.

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5. Keep Your Feet on the Ground

• Shoes or boots with good treads will help to minimize injuries from slipping.
• Spread salt on your sidewalk or driveway to increase traction and decrease the risk of slipping on the ice.

​Read more at http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries