I must admit I was pretty proud of myself for coming up with a rhyming title for this posting – a rare spark of creativity!
Anyway, I thought it would be a perfect day to share some tips (I know you’ve heard them all before, but they are worth repeating) on how best to avoid hurting your back, or even worst, your heart, while you are out shoveling snow.
The major injuries suffered from shoveling are lower back strain and herniated disks. In addition, there is always the danger of a fall, and in rare instances, a heart attack.
According to an article from health.com, here are a few simple rules to follow when shoveling:
* Stay in shape.
* Work up to it. Warm up inside, and incorporate stretches (especially for the hamstrings) as well as core-strengthening exercises such as mini sit-ups, crunches, or working an exercise ball.
* Don’t try to do it all at once. Shovel small amounts of snow at a time, especially if the snow is heavy and water-laden.
* Practice proper technique. (see video below) The AAOS advises pushing the snow-containing shovel instead of lifting it. But if you do have to lift, “do more of a knee squat, your back arched as if looking to the sky,” Goitz advises. Don’t bend from your waist. When disposing of the snow, keep the shovel close to your body and, again, squat with your legs, Goitz says. Walk over to where you’re going to dump the snow, as opposed to leaning over and throwing it. By no means should you rotate or twist your body. “That’s the worst thing you can do for your back in general,” says Burger. “That’s how you herniate disks.”
* Pick the right tools. Ergonomic shovels “tend to take the stress off the back,” Khabie says.
* Layer with warm clothing.
* Wear snow boots with good traction.
Here is a video that shows proper form – and in an interesting “twist”, the chiropractor is from East Stroudsburg, where my wife and I went to college, and where my wife grew up!
The best advice I can give about shoveling – find someone else to do it for you!
To your health and happiness,
