Tips To Avoid Injury While Shoveling Snow This Winter

Trainer Tuesdays

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What Are Some Tips to Avoid a Back Injury While Shoveling Snow This Winter?

Lisa Clark: With the cold weather coming sooner than we would like, we will all be out there shoveling our driveways or sidewalks at some point during the winter. Here are a few tips to keep your backs free of injury.  As with any other form of exercise I recommend you warm up for 5-10 minutes before shoveling snow. This will help prevent injuries to your muscles. When lifting the snow, don't shovel more than you can comfortably lift and make sure you use proper lifting form....squat down using your legs to do the work instead of your backs. Never round your back when you bend over. Keep your back straight and keep a nice tight core!!

Adam Teplitz: It's that time of year again.  The snow will be here before we know it. Here are a few tips to avoid a back injury while shoveling :

1) warm up first. Shoveling snow can be physically demanding and the work can be made easier by getting the blood flowing with some dynamic stretching.
 

2)Make sure you have the right gear. The shovel handle needs to be the right length-not too long or too short for you to use comfortably without having to bend too much.
 

3)Push the snow aside whenever possible. This will save your back the strain of having to lift the shovel.

This is the right way to use your legs and back

Justin Traft: So many people ask what they can do to protect there back during snow shoveling . First and foremost I always stretch...whether you're in great shape or not it's important, especially since you'll be asking the body to do non stop back bending in freezing temperatures. A good couple of stretches would be a downward dog or cobra even a nice smooth torso twist rotation. Always give yourself little breaks when shoveling heavier snow to relieve tension built up in the lower to mid back . Also never lift huge chunks of frozen snow. Always try to break it up to reduce the load on you back. Most importantly when shoveling bend with the knees and lift up at same time to help make the lift easier and keep your back from doing all the work.

Michael Roberto: There are many ways to prevent a back injury while shoveling snow, so here are just a few of them.

1. stretch your muscles, primarily your lower back and hamstrings.

2. make sure you use proper lifting technique (bend at hips, knees bent)

3. be sure the shoes you wear have good treads so you do not slip and fall.

4. If possible, push the snow to the side rather than lifting and throwing the snow.

5. Pace yourself.  Take a break for a minute or two every 10-15 minutes or if you're feeling overworked.

I hope these tips will help you conquer what winter has to throw at you and the driveway.

This is poor form and will leave your back aching

Jessica Sullivan: Shoveling snow is one of the more common causes of back injuries during the winter months. Especially with our awful winters, we can expect to be shoveling a lot of snow even through March. There are some things you can do for prevention. First, if you buy a shovel with an adjustable handle or a curved one, it could minimize the amount of bending that is necessary. Avoid really heavy shovels that just add to the weight you have to move. Most people go straight into shoveling with their muscles not stretched or warmed up at all. Not saying you have to do a full out warm-up, but it would definitely help if you chose to shovel after a brisk walk or anything else to get the muscles moving a bit. If the muscles are warmed up before shoveling, it will reduce the risk of injury. Even better would be to take that brisk walk, then stretch your low back and hamstrings for a couple minutes. There is a lot of twisting at the core involved in shoveling, so some seated spinal twists would be great. Once you are shoveling, make sure you are facing the snow you will be moving directly and bend at the legs and waist, not the back. It is very dangerous to have a hunched over position when lifting something heavy. Take breaks if you need to! Finally, one last suggestion is to wear boots with good treads on the bottom to limit slipping.

A Fitness Together Personal Trainer can put together a program for you to help make sure that your core muscles supporting your spine are healthy and strong. Call 440.550.4862 to set up a free consultation. 

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