Tips from BD Physical Therapy Randolph, MA

Shovel Snow Safely to Prevent Back Injury

BD Physical Therapy Randolph, MA knows that shoveling snow is one of the most common causes of lower back pain during the winter season. However, if you shovel snow correctly, you can prevent back pain and have an excellent workout.  Here are a few tips from BD Physical Therapy Randolph, MA to help you shovel snow safely:

Warm Up 

Cold, tight muscles are prone to injury.  Do yourself a favor and warm up for just five minutes before shoveling to prevent back injury. Take a walk around the house, march in place or do another full-body activity. Stretch your lower back and hamstrings. Loosen your arms, legs and shoulders by flexing them.

Shovel Snow Slowly And Take Breaks

Even if you try to shovel fast, it is very likely that you will injure your back and finish the job in more time than if you take it easy and give yourself breaks. Ideally, shovel only a few inches at a time. It is much easier, faster and puts less strain on your back. Also, make sure that you rest often to stretch your muscles and give your back a break.  Don’t forget – it’s not a race!

Use Ergonomic Lifting Techniques 

Ideally, you would want to push the snow to the side rather than lifting it. This is easy if you have a narrow path you are cleaning or you are working on the sidewalk. For wider areas, such as a driveway, here are some ergonomic techniques you can use to shovel snow:

Face towards the object you want to lift and have your shoulders and hips squarely facing it.
Bend at the hips, not the lower back, and push your chest out. Then, bend your knees and lift with your leg muscles making sure you keep your back straight.

Keep your loads light, but if you need to lift a shovel full, grip it with one hand as close to the blade as comfortably possible and grip the handle with the other one.

Avoid twisting your back to move the snow. Always pivot your whole body to face the new direction. When you need to move the snow further away from you, walk to the new location rather than reaching or tossing.

Buy An Ergonomic Snow Shovel 

Using a a typical shovel to move snow requires a lot of effort from your back. Ergonomic snow shovels help reduce that effort. Make sure you select one that has a curved handle or an adjustable handle length to minimize bending. There are many ergonomic snow shovels in the market that are lightweight, small, and durable. You can buy these at hardware stores, Sears and Target, among other merchants.

Get A Snow Blower

Even though snow blowers can be an investment, they will save you a lot of time and minimize the risk of injuring your back. Here are two articles with tips on how to pick the right snow blower for you: Snow Blowers Direct and CNN.

Injured while shoveling snow?  Come see us at BD Physical Therapy Randolph, MA and we’ll help you get back on those feet again.