Proper Snow Shoveling

Let it snow! Shoveling snow may be a blessing in disguise….if done correctly. According to the Surgeon General’s Report, 15 minutes of shoveling counts as moderate physical activity. However, most shoveling is done incorrectly and can put stress on your heart and back.
Safe snow shoveling requires proper preparation, the right tools, and good technique. If you have a heart conditions, high blood pressure, or any back issues we recommend you talk with your doctor before you start any exercise program, including snow shoveling.
Before you start, U-District recommends a 5-10 minute warm-up. This may include a simple walk around the block to get your blood flow moving to your lifting muscles. A common error is shoveling first thing in the morning or after a nap, without a proper warm up. Here is an example of a flexibility program:
· Neck rolls
· Arm circles
· Trunk rotations
· Body weight squats
· Hamstring Stretches (place foot on step or chair and reach toward toe with back straight)
o Very important. Hamstring flexibility decreases the stress placed on the back during bent over and lifting activities.
Now you are ready to shovel. We recommend a small plastic blade that is lightweight and sturdy. Find an ergonomically correct model with a curved handle. The jumbo size shovels that pick up twice as much snow, are just increased stress on your back and should be avoided. Finally, if the snow is sticking to the shovel, use a silicone lubricant on the blade for easier shoveling.
Most importantly, proper shoveling techniques must be used. Each winter our physical therapy clinic works with individuals who injured themselves shoveling snow. The most common mistake is bending over with the back rounded and tossing snow across the body. We recommend always try to push snow rather than lifting it. Here are a few tips for protecting yourself when you lift:
o stand with feet at hip width for balance
o hold the shovel close to your body
o space hands apart to increase leverage
o bend from your knees, not your back
o tighten your stomach muscles while lifting
o avoid twisting while lifting
o walk to dump snow rather than throwing it
o if throwing, step in that direction to reduce low back twisting

Make sure to listen to your body. Stop if you feel pain or observe any heart attack warning signs. Snow shoveling can be great exercise, but must be done correctly!

Let us know if you have any questions, Brian Cronin MPT, CSCS