Winter storms bring picturesque landscapes but also the daunting task of shoveling heavy snow. Improper shoveling techniques can lead to muscle strain, back injuries, and joint pain. To help you stay safe and injury-free, we’ve asked advice from a physiotherapist, chiropractor, and massage therapist on the safest way to tackle this winter chore.
- Warm Up Before You Shovel
Cold muscles are more prone to injury. Before heading out, take 5–10 minutes to warm up:
- March in place or do gentle stretches.
- Perform arm circles and shoulder rolls to loosen upper body muscles.
- Do light squats or lunges to activate leg muscles.
- Choose the Right Shovel
The right equipment makes a big difference. A physiotherapist recommends:
- A lightweight, ergonomic shovel with a curved handle to reduce bending.
- A plastic blade instead of metal to reduce weight.
- A shovel with a small blade to avoid lifting too much at once.
- Use Proper Lifting Techniques
A chiropractor advises using proper body mechanics to prevent back strain:
- Stand with feet hip-width apart for stability.
- Bend at the knees, not the waist, to lift the snow.
- Keep your back straight and engage your core.
- Avoid twisting your torso—turn your whole body to throw snow.
- Push snow instead of lifting whenever possible.
- Pace Yourself and Take Breaks
Shoveling is a workout! To prevent fatigue:
- Work in short intervals (10-15 minutes) with breaks in between.
- Stay hydrated, even in cold weather.
- Listen to your body—if you feel pain, stop and rest.
- Dress for the Weather
A massage therapist emphasizes the importance of proper attire:
- Wear layers to stay warm but prevent overheating.
- Use gloves with a good grip to avoid hand strain.
- Wear slip-resistant boots to prevent falls.
- Stretch After Shoveling
Post-shoveling stretches help prevent soreness:
- Stretch your back, shoulders, and legs.
- Use a foam roller or massage ball to release tight muscles.
- If you experience lingering pain, book a physiotherapy, chiropractic, or massage appointment to aid recovery.
- Know When to Ask for Help
If you have a history of back pain, heart conditions, or mobility issues, consider alternatives:
- Ask a family member or neighbor for assistance.
- Use a snowblower if available.
- Hire a snow removal service for heavy snowfalls.
Stay Safe This Winter! Shoveling doesn’t have to result in pain or injury. By following these expert-backed tips, you can keep your body protected and your driveway clear. If you experience pain after shoveling, consult a physiotherapist, chiropractor, or massage therapist to ensure proper recovery.
For more health and wellness tips, visit our www.mainstreethealth.ca or book an appointment with our clinic today!
