Winter is here, and with it comes the inevitable task of shoveling snow. Shoveling can take a serious toll on your back if not done correctly. The combination of repetitive bending, lifting heavy loads, and twisting motions can lead to muscle strains, stiffness, or even more serious injuries. Keep reading to learn how to get through this winter shoveling without back pain, and stay strong all season long.
Common Snow Shoveling Injuries and How to Prevent Them
Snow shoveling is a necessary winter chore, but it can lead to injuries if not done correctly. At Sheddon Physiotherapy and Sports Clinic in Oakville and Burlington, we frequently see patients experiencing back pain and other injuries after a heavy snowfall. Here are some common injuries and tips to avoid them:
- Muscle Strains
Shoveling involves repetitive lifting, twisting, and throwing motions, which can strain the lower back, shoulders, and arms muscles.
Prevention Tips:
- Warm up before starting. Take a 5–10 minute walk or perform light stretching exercises to loosen muscles.
- Avoid overexertion by pacing yourself and taking breaks.
- Use smaller loads of snow to reduce strain on your muscles.
- Slipped Disks
A slipped or herniated disk happens when the soft tissue between the vertebrae is damaged. Improper lifting techniques during shoveling can increase the risk.
Prevention Tips:
- Bend at your knees, not your waist, when lifting snow.
- Keep your back straight and avoid twisting motions.
- Push the snow instead of lifting whenever possible.
- Focus on keeping your core tight
- Shoulder Injuries
The repetitive motion of lifting and throwing snow can lead to rotator cuff injuries.
Prevention Tips:
- Alternate sides while shoveling to balance the workload on your shoulders.
- Use your legs and core instead of relying solely on your arms.
How to Choose the Right Snow Shovel for Your Needs
Selecting the right snow shovel can make a significant difference in preventing injuries and reducing fatigue. Here’s what to look for when choosing a shovel:
- Weight and Material: Lightweight materials like plastic are ideal for reducing the effort needed to lift and throw snow. Avoid heavy metal shovels unless necessary for icy conditions.
- Handle Design: A shovel with a curved handle helps maintain a natural posture, reducing strain on your back. Adjustable-length handles are beneficial for individuals of varying heights.
- Blade Type: Lifting shovels have smaller, lightweight blades designed for scooping and lifting snow. Plow shovels have wider, curved blades are ideal for pushing snow without lifting.
- Size and Ergonomics: The size of the shovel blade should match your strength and stamina. Larger blades move more snow but require more effort. Ergonomic designs reduce the risk of wrist and hand strain.
The Importance of Proper Posture During Shoveling
Maintaining proper posture is critical to minimizing back strain and preventing injuries. Here’s how to ensure your body is aligned correctly while shoveling:
Positioning
- Stand with your feet shoulder-width apart for stability.
- Keep the shovel close to your body to avoid overreaching.
Lifting Technique
- Bend your knees and use your legs to lift snow, not your back.
- Tighten your core muscles to support your spine.
- Avoid twisting your torso while lifting or throwing snow. Instead, pivot your whole body.
Shoveling Technique
- Push the snow rather than lift it when possible.
- Clear snow in layers if it’s deep instead of trying to lift a heavy load at once.
- Keep your head aligned with your spine to avoid neck strain.
Proper posture reduces the risk of injury and makes shoveling more efficient. If you’re unsure about your technique, our physiotherapists in Oakville and Burlington can provide guidance.
Check out our Instagram post on Shovelling Tips here: https://www.instagram.com/reel/CY1mNAsl4cb/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Recovery Tips After Shoveling Snow
Even with proper technique, shoveling can leave your muscles sore. Here are some recovery tips to help you feel better after clearing the driveway:
Stretching
Stretching helps release muscle tension and improve circulation. Focus on these areas:
- Lower Back: Perform a child’s pose or seated forward fold.
- Shoulders and Arms: Do cross-body shoulder stretches and tricep stretches.
- Legs: Stretch your hamstrings and quads.
Hydration
Shoveling is a physical activity; staying hydrated helps your muscles recover faster.
Massage
A gentle massage can help reduce muscle tightness and promote relaxation. If pain persists, a physiotherapy session at Sheddon Physiotherapy and Sports Clinic can target problem areas.
Rest
Allow your body to recover by taking a break from strenuous activities for a day or two.
Caution: If you have heart trouble, or have risk factors for heart disease, shoveling can lead to a heart attack. Talk to your doctor before you shovel any snow. If you feel chest pain or become short of breath while shoveling, stop at once. Call 9-1-1 if you have any chest pain or any other symptoms of a heart attack.
If you experience pain during or after shoveling, visit our clinics in Oakville or Burlington for a thorough assessment and a personalized treatment plan to help you recover and prevent future injuries. For more info, contact Sheddon Physiotherapy and Sports Clinics in Oakville and Burlington at 905-849-4576.
We are located only 7 min from Oakville Go Station and 10 min from Sheridan College Oakville.
The Burlington physio clinic is located only 5 min west of Spencer Smith Park and 6 min north-west of Burlington Beach, on Plains Rd East.
