A user’s guide to maintain spine health during snow removal
by Andrew Provost, DPT
Not trying to be the bearer of bad news, but the winter months are closer then we are willing to admit. With consideration for the heavy winter of last year, let’s be proactive and maintain good mechanics when removing snow this coming winter.
Did you know? A middle aged man weighing 200 pounds can burn approximately 397 calories an hour!
When you use these four tips for safe snow removal, you’ll avoid injury while getting in a total body workout:
Do warm up exercises before shoveling to reduce the likelihood of back stress. Since your muscles work better when warm, you should march or jog in place or do some knee raises to elevate your core temperature and increase your heart rate.
Use the “right” shovel or snow pusher. Your shovel should be ergonomically designed with lightweight polycarbonate blades and a bent, offset handle to make it easy to push the snow. You might want to consider purchasing a wheeled snow pusher. Examples of snow shovels and pushers:
Use the “right” technique. You should push, not lift the snow whenever possible. When lifting snow is necessary, follow these best practices to protect your back: Keep your feet shoulder width apart.
• Bend your knees and keep your back flat as you scoop and lift the snow
• Keep the load close to your body with your hands at least 12” apart on shovel
• Turn your body toward the spot you will dump the snow
• Do not throw the snow over your shoulder to eliminate stress on your spine.
Pace yourself. Shoveling is more like a marathon than a sprint so maintain a slow, steady tempo to avoid fatiguing the core muscles that protect your back. Shovel for five minutes and then take a 30 second break. Do some back bends and shoulder rolls periodically to help reduce spinal stress.
Healthy Back Tip: The latest research suggests that those with back pain who get physical therapy for a specific injury immediately after they get hurt will recover faster than those who “wait it out.” So, don’t suffer with back pain, get evaluated by your physical therapist as soon as possible to speed the restoration of full function.
Andrew Provost is a Physical Therapist at Boston Sports Medicine
