Well it seems like we are in for another burst of snow this week. Below are some tips on how to shovel your snow without throwing your back out.
Shovelers should follow a few simple rules:
• Stay in shape. People who are in shape year-round have less to worry about when the flakes start falling.
• Work up to it. Warm up inside, and incorporate stretches (especially for the hamstrings) as well as core-strengthening exercises such as mini sit-ups, crunches, or working an exercise ball.
• Don't try to do it all at once. Shovel small amounts of snow at a time, especially if the snow is heavy and water-laden. "If you're not used to exercising or you've had a back problem in the past, the smart way of approaching this is to do a little bit at a time," says Dr. Khabie. Shovel for 5 or 10 minutes, then go back inside for 10 minutes to do more stretching.
• Practice proper technique. The AAOS advises pushing the snow-containing shovel instead of lifting it. But if you do have to lift, "do more of a knee squat, your back arched as if looking to the sky," Goitz advises. Don't bend from your waist. When disposing of the snow, keep the shovel close to your body and, again, squat with your legs, Goitz says. Walk over to where you're going to dump the snow, as opposed to leaning over and throwing it. By no means should you rotate or twist your body.
"That's the worst thing you can do for your back in general," says Burger. "That's how you herniate disks."
• Pick the right tools. Ergonomic shovels "tend to take the stress off the back," Khabie says. Adds Burger, "The bent handle gives you a better angle. You don't have to go down so far and you don't have to go all the way back up."
• Layer with warm clothing. Being underdressed will leave you vulnerable to a painful strain. "You don't want to go out there and really freeze because it will tighten up your muscles," Khabie says.
• Wear snow boots with good traction. "If your feet slip, it throws off your entire balance," Khabie says. "Find a good, sturdy snow boot that's made to be out in the snow."
Consider keeping a set of spikes in your car, Burger adds. "They take two minutes to put on -- versus six weeks off from work if you injure yourself."
The cardinal rule is to practice a bit of common sense. As with any exercise, if you're out of shape, have had back injuries in the past, or have a history of heart disease, check with your doctor before tackling that snowdrift. This is wise even if you don't have heart problems but have high blood pressure or diabetes, or are overweight -- all of which are risk factors for heart disease.
