Wow! We have certainly paid the price this winter for the previous few years of low snow fall totals. I figured a review of proper body mechanics when shoveling would be a very relevant topic for this month’s Agility Online e-newsletter.
As with most activities involving the spine, remember that it is critical to avoid bending forward at the waist. Even worse is when we twist AND bend. Once we add weight and repetition to an activity (in this case shoveling snow), our discs, ligaments and muscles are potentially exposed to serious injury. Strict attention to proper body mechanics will not only save you from injury, but you’ll be less exhausted when you’ve finished the job.
- When shoveling, avoid bending forward at the waist. Instead, stand erect with your knees slightly bent and your arms relatively close to you. Scoop up some snow without allowing your arms to extend away from your body.
- Avoid twisting your spine when you dump the snow from your shovel. Instead of a large and forceful throwing motion, opt for tossing the snow away from you in a slightly forward and diagonal direction. Again, be sure not to overly extend your arms from your body. Or simply walk your load to where you want to dump it.
- Push rather than lift. Whenever possible, simply push snow instead of lifting it. This will save a lot of strain and pressure on your back, neck, and shoulders.
- Use those abdominal muscles! Even if you don’t have “six-pack” abs, using these spine-stabilizing muscles will go a long way toward avoiding a back injury. When lifting and tossing your load, try to gently tense your abdominals without holding your breath. Most of us tend to hold our breath during exertion. This is a bad habit, causing a rise in blood pressure and strain on the cardiovascular system. Exhale gently during the most difficult part of any lifting activity.
- Keep the load within reason. Too much weight will stress the spine no matter how well you pay attention to your body mechanics. This becomes especially important during wet, heavy snowfalls. Better to take more frequent but lighter shovel-fulls.
- Avoid the marathon sessions. When the weatherman predicts a long and deep snowfall, consider multiple shoveling sessions if your schedule allows. If able, do a light shoveling session every 2-4 inches to avoid the immense (and frustrating) workload presented by a 12 to 18 inch dumping.
If you’ve injured your neck, back, or shoulders shoveling, call us today at 215-619-4545. We can evaluate your condition and start treatment ASAP!
