Blogs

Tips to Avoid Neck and Back Injury While Shoveling Snow This Winter:

• Pace yourself. Shovel for 5-10 minutes at a time, then rest to catch your breath and do a few stretches, holding each for a few seconds:
  1. Standing firmly on both feet, lean slightly back at the waist, then bend forward slightly, making your back into a small C shape.
  2. For your neck, look up and down slightly and then turn head slightly from side to side.
  3. For your shoulders: try squeezing your shoulder blades together and then round your shoulders forward, making another C shape with your back. Then do a few shoulder shrugs.
• Use a shovel with a long handle to give you more control and prevent you from leaning too far forward.
• Make sure to keep your body square to the shovel (your feet and shoulders should face the shovel).
• Keep your knees slightly bent and keep your back straight. Use your legs to push into the snow and only take small scoops.
• Once you have a shovelful, grasp the shovel with one hand as close to the blade as you can. Move your feet to face the area where you will put the snow.

After Shoveling:

• Make sure to stretch again and drink plenty of water.
• Soreness may develop, usually at its greatest 24-48 hours afterwards. Make sure to do some light exercise, which can help to reduce the severity of the soreness.
• Ice and pain relievers such as acetaminophen or ibuprofen maybe helpful for a day or two afterwards.

 Avoid Snow Shoveling If:

• You have had recent back or neck surgery or are under work restrictions.
• You are physically out of shape.
• You have health conditions such as angina, or other heart conditions.

This blog article was written by Twin Cities Physician Assistant Rebecca Pelkola.

 Click here to learn more about Rebecca Pelkola.