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As I write, it’s about -11 degrees Celsius outside, with snow flurries in the air….yes, I think it’s safe to say that winter is upon us.
Although I’d much prefer to associate winter with such pleasures as skiing, skating, hot chocolate, and holiday cheer, there is that sobering reality of the oft dreaded snow shoveling. But more important than being an inconvenience, shoveling can be a recipe for injury. Think about the circumstances surrounding the shoveling experience – IT’S COLD – so our muscles can be cold (unless we’re prepared and warmed up), and furthermore, we have a tendency to rush the job so that we can get back in the house (or get to work) as quickly as possible - so we’re likely to lift more than we should in a reckless manner.
With that in mind, let’s have a safe winter and keep the following shoveling tips in mind:
1. Warm-up. It might sound funny to warm-up before shoveling, but remember, shoveling is exercise. Warm-up before ANY exercise. So, go for a short walk first (5 to 10 minutes will do), or walk on the spot, and get those arms moving. These simple activities will get the blood flowing to your muscles and ready them for physical activity.
2. Dress appropriately. Wear several layers of clothing to keep your body heat from escaping. Cold muscles are muscles that are susceptible to injury.
3. Use good technique! Yes, use your knees and core strength to provide your power to push the snow. Do not, and I repeat – do not – bend at the waist and lift.
4. Minimize lifting and throwing, opting instead for pushing. Snow can be heavy – using the aforementioned good technique that maximizes leg involvement while sparing the back – focus on pushing the snow in a straight line to the side. Lifting and throwing heavy snow puts unhealthy compressive and shearing forces on the low back - do this repetitively – and the back WILL give out.
5. Pick the right shovel. Go for a light-weight push-style shovel. If the shovel is metal, apply a Teflon spray to prevent snow from sticking to it. (Snow that sticks to the shovel will weigh it down and add to the mechanical stress on your low back).
6. Take frequent breaks. No need to rush!!! If you’re worried about being late for work – it’s best to avoid the situation by preparing for it – that is to say, allow yourself extra time if you know that snow is in the forecast. If you’re panicky about being late for work, then you will rush the job, and lift too heavily, too quickly.
7. Keep hydrated. Cold weather can be deceiving in this regard , but the reality is that shoveling, like any exercise, taxes the muscles, and consequently requires hydration for proper functioning of said muscles. Preferably, we should hydrate before, during, and after shoveling with water or juice.
8. Listen to your body. If you experience chest pains or shortness of breath – seek medical attention immediately. If you experience back ache – consult your chiropractor.
When we’re adequately prepared, shoveling can be a safe and beneficial exercise for the body.
I hope you enjoy the beauty of the season.
Yours in health,
Dr. Michael Carney
