Shoveling Snow Tips
This winter has been a cold and snowy one. Have you been shoveling the snow properly? We here at Mady & Mules Physical Therapy/Howard County Physical Therapy (HCPT) have you covered with some good info on Shoveling Snow. Following these tips will help you prevent injuries and more. But remember if any injuries arise while dealing with snow and ice, make sure you make an appointment to see your doctor.
Check out these Shoveling Snow tips (provided by the APTA)
Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and
shoulders. Back injuries due to snow shoveling are more likely to happen to people who may not
know that they are out of condition. Following these tips can help you avoid injuries:
• Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend
your knees and lift with your legs rather than your back.
• Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft
will cause you to bend more to lift the load. Using a shovel that’s too long makes the
weight at the end heavier. Step in the direction in which you are throwing the snow to
prevent the low back from twisting. This will help prevent “next-day back fatigue.”
• Avoid excessive twisting because the spine cannot tolerate twisting as well as it can
tolerate other movements. Bend your knees and keep your back as straight as possible
so that you are lifting with your legs.
• Take frequent breaks when shoveling. Stand up straight and walk around periodically to
extend the lower back.
• Backward bending exercises while standing will help reverse the excessive forward
bending of shoveling: stand straight and tall, place your hands toward the back of your
hips, and bend backwards slightly for several seconds.
• If you or anyone you know is experiencing back pain, consult a licensed physical therapist.
Visit www.moveforwardpt.com to learn more (and to find a local PT) about physical therapists and
how they can treat your pain without surgery, in many cases, and help you to regain mobility and
reduce your need for prescription medications.
