The Best Snow Shoveling Techniques to Avoid Back Injuries

Without a doubt, shoveling snow is one of the leading causes of back injuries during the winter months. It doesn’t have to be, though. With some simple snow shoveling techniques and wisdom, you can remove both snow and back pain this year.

The Right Shovel Matters
Instead of a straight-handled snow shovel, opt for an ergonomic shovel this year.

• Shovels with curved handles will minimize the amount of bending you need to do to keep the blade of your shovel on the ground. This is great news for your back and your knees.
• Lightweight plastic blades are often just as effective as metal blades these days, but can reduce the total amount of weight in your repetitive lifting.

Be Sure to Warm Up
Just like running, lifting weights, or any other workout, your muscles are more prone to injury if they are cold. Spend a good 5-10 minutes stretching and warming up before you commence shoveling.

• Take a walk, march in place, or engage in any other activity that involves full-body movement.
• Do some light stretching with special focus on your lower back muscles, as well as your hamstrings.
• Loosen up your shoulders and arms by holding a body hug for no less than 30 seconds.

Lift Ergonomically
When you can, you should push the snow aside. This avoids unnecessary lifting. When you do have to lift, use these ergonomic techniques.

• Square yourself up and face the direction of the snow you plan to shovel. Keeps your hips and shoulders aligned.
• Bend at the hips and push your chest out so that it is facing forward. Then bend at the knees, so you can lift with your legs.
• It can be tempting to lift as much snow as possible with each shovel full, but that is asking for an injury. Keep the loads light.
• If you have to lift a heavier load, keep one hand as close the blade as you can and keep the other hand on the handle to create leverage.
• Rotate your entire body to the direction you want to deposit the snow. Don’t twist your back.
• Keep the heaviest part of the shovel as close to your body as possible to avoid unnecessary extending, which creates opportunity for a pulled muscle.
• Walk to the location where you want to deposit the snow and drop it there. Avoid “tossing” the snow as much as you can.

Finally, try to keep your hands about 12 inches apart when holding the shovel. This position (depending upon your arm length) generally offers the greatest amount of stability, which reduces the risk of back injury.

Pace Yourself
Sure, you’d rather be back inside where it’s warm, but shoveling snow is not a race. During large snowfalls, shoveling smaller amounts of snow more frequently is a much better option than waiting until the snow stops and trying to shovel it all at once.

• When shoveling deep snow, take a few inches off the top repeatedly until you get to the ground.
• Take breaks. Make no mistake about it, shoveling snow can be a real workout. Every 10-15 minutes, allow yourself a break for a minute or two so you can catch your breath and stretch to keep your muscles loose.

Watch your Footing
Sometimes, it’s not the snow you have to watch out for, it’s the ice! Slippery conditions can cause issues with footing that increase the odds of injury from muscle strains and falls alike.

• Choose the right shoes or boots for the job. Ideally, they are a comfortable fit and sport good tread.
• Use a de-icer to melt ice and create a more solid footing.

In Conclusion
Keep these pointers in mind this winter and, hopefully, your snow shoveling will be an injury-free endeavor. Further, if you or anyone you know is in need of commercial snow removal services, please contact E.P.M. online or call us today at (517) 990-0110!