How to Safely Shovel Snow and Prevent Musculoskeletal Injuries
How to Safely Shovel Snow and Prevent Musculoskeletal Injuries
Winter brings beautiful snowy landscapes, but with it comes the dreaded task of shoveling. While it may seem like a simple chore, improper technique can lead to serious musculoskeletal injuries, including strains, sprains, and even more severe back issues. At Healthwise, we care about your well-being, so here are some expert tips to help you shovel safely and protect your body this winter.
1. Warm Up Before You Start
Just like any physical activity, your muscles need preparation before shoveling. Spend at least 5-10 minutes warming up with light stretching, arm circles, torso twists, and a short walk to increase blood flow and loosen up your muscles.
2. Choose the Right Shovel
Your choice of shovel can make a big diffe
rence in reducing strain on your body. Look for:
- An ergonomic design with a curved handle to minimize bending.
- A lightweight material (such as plastic rather than metal) to reduce effort.
- A smaller blade to prevent overloading with heavy snow, reducing the risk of back strain.
3. Use Proper Shoveling Technique
Shoveling is a full-body workout, and using the right form can prevent injuries:
- Bend at your knees, not your back. Keep your spine neutral and squat rather than hunching over.
- Engage your core muscles to provide stability and support.
- Lift with your legs by straightening your knees rather than relying on your back.
- Avoid twisting your body while throwing snow. Instead, pivot your whole body by turning your feet.
- Keep the shovel close to your body to reduce strain on your arms and back.
4. Pace Yourself & Take Breaks
Snow shoveling is physically demanding. Overexertion can lead to fatigue, muscle strain, or even cardiac stress. To prevent injuries:
- Shovel in intervals rather than all at once.
- Take breaks every 15-20 minutes and stretch to prevent stiffness.
- Stay hydrated—even in cold weather, your body needs fluids.
5. Push, Don’t Lift
When possible, push the snow instead of lifting it. This reduces the strain on your back and shoulders and minimizes the risk of injury.
6. Dress Appropriately
Wearing the right clothing can enhance mobility and keep you comfortable:
- Layer up with moisture-wicking fabrics to stay warm and dry.
- Wear boots with good traction to prevent slipping on icy surfaces.
- Use gloves with a good grip to hold the shovel securely.
7. Be Aware of Slippery Surfaces
Ice can be hidden under fresh snow, increasing the risk of falls. To stay safe:
- Sprinkle sand or salt on walkways before and after shoveling.
- Take small, steady steps to maintain balance.
- Wear slip-resistant footwear for added stability.
8. Know Your Limits
If you experience pain, dizziness, or shortness of breath while shoveling, stop immediately. If shoveling is too strenuous, consider asking for help, using a snow blower, or hiring someone to do the job for you.
Final Thoughts
Shoveling snow doesn’t have to be a pain—literally! By following these safety tips, you can prevent musculoskeletal injuries and keep your body feeling strong and healthy all winter long. If you do experience pain or stiffness after shoveling, don’t ignore it. At Healthwise, we’re here to help with expert physiotherapy and wellness services to keep you moving pain-free.
Stay safe and happy shoveling!
Need help recovering from winter aches and pains? Contact Healthwise today to book an assessment with our rehab team! Select a Location | Healthwise