Snow Shoveling Safety Tips
Living in the northeast comes with the beauty of seasonal changes and picturesque views of a fresh snowfall. Unfortunately, these scenes often come with a little bit of work on the part of the beholder in the form of shoveling snow and salting ice. Although these chores can often be accomplished in a fun way in a group setting, it's not unusual for injuries to crop up during or after the event in the form of lower back pain, shoulder injuries and muscle strains.
Shoveling Ergonomics
These injuries are often caused by improper lifting techniques or overexertion while shoveling snow. They can usually be avoided with a bit of preparation and information on the ergonomics of shoveling. Shoveling ergonomics involves using proper body mechanics to protect your back and upper extremities while shoveling. Back pain is the most common result of improper lifting mechanics, particularly from muscle strains due to twisting or lifting too much snow at once. Shoulder pain, arm strains, and leg strains can also occur.
Be Conscious of your Heart
If you have a history of heart problems, it’s best to talk with your doctor before starting heavy exercise like shoveling. In addition, don’t shovel after eating or right after consuming caffeine as it can put extra stress on your heart.
Dress for the Weather
Wear several layers of clothing and protect your hands, feet and face since these are common areas for frostbite. Wear a hat that covers your ears and a scarf to protect your lower face.
Stretch Before You Shovel
Injury prevention starts with a proper warm-up and selection of appropriate equipment. It's best to do light stretches beforehand and choosing a shovel with a blade size and shape that matches the material you're shoveling. Stand with your feet hip-width apart, bend your knees, and keep your back straight. Most importantly, lift with your legs, not with your back. Pivot your whole body to turn, instead of twisting your torso. Keep the load close to your body and center of gravity, and try not to overload your shovel (wet snow can be especially heavy). Alternating between your left and right hand can be helpful as well. Pacing is important to decrease overexertion injuries; take a break every 20 to 30 minutes to rest your muscles and take in the work you've accomplished.
It is also important to shovel while the snow is fresh so it is easier to move. Be sure to be on the look out for ice, too! Try to shovel while the snow is fresh so it is easier to move. Be sure to be on the look out for ice, too! If something doesn't feel normal or you’re tired, it’s time to stop. Go inside, warm up, rest and drink water, tea or coffee. Reevaluate how your body feels before picking up where you left off.
If you believe you’ve sustained an injury to your back, shoulders, elbows or wrists that haven't shown improvement with rest, ice, compression and elevation, you may benefit from an evaluation by our sports medicine physician, Dr. Richard Francesco. We offer several in-office treatment procedures to assist with decreasing pain and restoring you to full function. And as always, if you’re outside in the cold be sure to bundle up and don't forget your sunscreen!
