Simple Snow Shoveling Tips to Avoid Back Pain

Wintertends to increase back pain, muscle strains, and related injuries. Snow shovelling, putting up decorations, and moving heavy boxes are common causes. These tasks place a lot of stress on the spine, especially when performed quickly orwithout proper technique.

If your back pain lasts longer than a few days, gets worse over time, or does not improve with rest or medication, it may be time to have it assessed. Learning how to lift and shovel properly can also help reducethe risk of injury.

Choose the Right Time

Tryto avoid shovelling snow first thing in the morning. Your spine is stiffer atthat time and more vulnerable to injury.

It is also best to avoid heavy outdoorwork after eating a large meal or drinking alcohol, as this can increasefatigue, dehydration, and the risk of poor lifting mechanics.

Start Slowly

Dressappropriately for the cold and ease into the activity. If snowfall is heavy, it is better to shovel smaller amounts more often than to wait and lift a large,heavy load all at once.

Clearing a few inches at a time puts less strain onyour back. Take short breaks every 10 to 15 minutes and use sand or salt toimprove traction and reduce the risk of slipping.

Focus on Proper Technique

Using good body mechanics while shovelling can protect your back and surroundingmuscles.

Who is more likely to develop sciatica?

Using good body mechanics while shovelling can protect your back and surrounding muscles:

• Keep your back as straight as possible
• Move from your hips rather than bending through your lower back
• Keep your chest upright
• Bend your knees and use your legs to lift
• Keep your feet about hip width apart for balance
• Hold the shovel with one hand near the top and the other lower on the handle
• Lift smaller amounts of snow instead of overloading the shovel
• Turn your whole body when dumping snow instead of twisting
• Avoid relying only on your arms to do the work

When to Seek Care

If you experience back, neck, shoulder, or arm pain after shovelling snow, it is important not to ignore it. At ActiveEdge Spine & Sport in Ottawa, we create personalized treatment plans to help your body heal optimally.

Reach out today and book an appointment at our Ottawa location.