By Jason Cavallaro, MS PT
Clinical Director, The Rehab Center at Cornerstone, Lititz
Back pain is a frequent complaint of those who shovel snow. It’s been estimated that shoveling snow from your walks and driveways may involve lifting and moving hundreds of pounds of snow over the course of the winter season. If the season is as plentiful with storms like last year, it can feel like you’re moving tons! The result can be strain on your arms, legs and back. The following information gives you an overview of some potential issues and provides you with some tips on preventing pain while shoveling.
Body mechanics refers to the way you move and use your body during any activity. There are good and bad body mechanics for everything we do. For example, bending from your back instead of using your hips and knees to pick up something from a low position is one sure way to aggravate your back. Do it repetitively, such as when shoveling snow and you’re likely to feel it even more. By practicing good body mechanics, you can help your body avoid injury:
Tips & Techniques
- Change positions and activities frequently to vary the stress on your back. It may feel natural to always hold the shovel in the same position, but by switching sides every 10 shovelfuls, you can diminish the repetitive stress you would place by lifting and twisting to the same side.
- When pushing, lifting or throwing, position your feet wide apart (at least shoulder width) to increase your base of support.
- When picking up a shovel full of snow, remember to bend from your knees and hips. This will help you to keep the natural inward curve of your lower back as you bend or stoop.
- When leaning or working forward, move one foot forward (staggered position) to spare pressure on your lower back.
- As you lift snow, stand up with your legs, keeping your back straight.
- Turn your feet or step in the direction that you are throwing snow – DON’T TWIST!
Equipment
- Snow shovels today feature better designs than their predecessors. Today, snow shovels are made of lighter materials and designed to lift the snow without creating as much load on your back when you bend. A back saver handle allows the shovel to get lower to the ground without making you bend as much to pick up the snow. Also, avoid choosing the largest or heaviest shovel on the stand, as the extra weight in each load can add up quickly on your back.
- Snow pushers are designed to push snow into piles. They work well with lighter snow and flat driveways. They allow you to stand upright, pushing from your legs to move the snow.
Rest Positions:
So you’ve tried to do everything I’ve said and your back is still sore. Here is a safe position to use when your back is stiff or sore.
- Lie on your back on either your bed or a carpeted floor.
- Place a pillow beneath your head and neck, and place two or three pillows under your knees.
- This position allows you to reduce the stress on your lower back muscles, allowing them to heal.
Stretches: Stretching before shoveling to loosen up your muscles and reduce the chance of disc strain. Use the same stretches to cool down afterward. Remember that stretching should not cause pain in either your back, arms or legs. If you experience pain with any of these stretches, stop and consult your physician.
- Standing Back Bends: stand with your feet comfortably apart and your hands on your hips. Bend your trunk backwards at the waist as far as you can comfortably can while pushing your hips forward. Make sure to keep your knees straight as you bend backward.
o Hold each stretch for 3-5 seconds, repeat 10 times.
- Prone on Elbows: Lie face down on the floor. Prop your upper body up on your forearms with your elbows directly under your shoulders. Relax your back muscles, allowing them to sag as you bend backward. Keep your hips in contact with the floor.
o Hold each stretch for 3-5 seconds, repeat 10 times.
As old man winter reminds us how tough the cold weather can be on our bodies, remember that: (1) Being outdoors for extended periods of time causes our bodies to burn more energy just to regulate our core temperature and (2) this can also cause our blood vessels to constrict, which can raise your blood pressure. Those with high blood pressure should remember that frequent breaks will alleviate the stress on your cardiovascular system. Be safe out there!
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