Tips for Shoveling and Avoiding Injury

By Dr. David Haas, D.C.

Tip #1  If you experience pain or shortness of breath stop immediately and seek assistance.

Tip #2  Choose a shovel that’s right for you. The shovel should be chest high with a rocker bottom.

Tip #3  If possible, push the snow and try not to lift it.

Tip #4  Stretch before and after you shovel.

Tip #5  When you grip the shovel, make sure your hands are at least shoulder width apart and your feet are shoulder width apart.

Tip #6  Technique

As you lift with the shovel, tighten your abdominal muscles and don’t hold you breath.

Always bend using the knees and not the back or torso.

Watch out for ice patches and uneven surfaces.

Avoid falls by wearing shoes/boots with slip resistant soles.

Tip #7  Never throw the snow over your shoulder. It is best to throw it at a 45 degree angle.

Tip #8  Remember wet snow can be very heavy. Try shoveling right after it snows.

Tip #9  Pace yourself by taking frequent breaks to gently stretch you back, arms, and legs.

Tip #10  Consider possibly hiring it done or buying a snow blower. If used correctly a snow blower can reduce the amount of strain placed on the spine versus shoveling by hand.

Tip #11  If the streets are slick, wear flat bottom shoes with a good grip on them.

Tip #12  While walking, keep a shoulder width stance and keep your hands out of your pockets.

By following these simple tips, you are far less likely to be injured while shoveling snow. However, shoveling can place excessive stress on the spine. If your ache or pain lasts for more than a day, it is a good idea to have it checked out by a chiropractor, as it is probably more than a simple muscle strain. Vertebral disc damage and low back sprain/strain are an unfortunate risk of any activity such as this.

If you have questions, please go to www.haaswellness.com to email Dr. Haas.