Snow shoveling tips recommended by Canadian Physiotherapy Association
Physiocure Physiotherapy and Rehab Ctr presents Snow Shoveling Tips
The weather is predicting 10cm or more of snow for tomorrow morning and you are ready to wake up early to shovel your driveway before heading out for the day. To avoid lifting too much at once, it is important to consider breaking up your shoveling task into parts. One shovel of wet snow can weigh up to 25 pounds! If you’re doing it all at once, make sure to take breaks and stay hydrated as this is a good cardiovascular workout. Shoveling snow is the equivalent of running 15km per hour! Not only is it important to dress warm, you should also warm up your muscles before heading out. Try marching on the spot and doing some shoulder rolls for 5 min.
The Canadian Physiotherapy Association also recommends the following tips:
1. Choose the right shovel
- Consider using a plastic shovel as its lighter than a metal one
- Choose a small blade over a big blade to prevent trying to pick up too much snow at once
- Consider an ergonomic shovel with a bent shaft. Research by the Liberty Mutual Research Centre for Safety and Health in Hopkinton, MA showed people bent forward 16% less compared to a straight shaft shovel and your heart doesn’t have to work as hard.
2. Have the right grip
- Your hands should be at least 12 inches apart to increase leverage and reduce strain on your low back.
- Keep one hand as close to the base to balance the weight and lessen the use of the back
3. Lift properly
- Squat with your legs apart, knees bent, and back straight. Lift with your legs and less with your back.
- Do not bend at the waist
- Scoop small amounts of snow. With lots of snow, skim the top layer first.
4. Unload properly
- Pivot or step in the direction you’re putting your snow down instead of twisting your back.
5. Know when to take a break
- Are you able to say a sentence in one breath?
- Are you starting to experience pain in your arm or back?
- Take the time to walk around and extend your back by putting your hands on your back and bending backward slightly for several repetitions to reverse the effects of constant bending.
- Note: It is important to get clearance from your doctor if you don’t regularly do cardiovascular exercise. If you have a previous history of low back or shoulder pain or develop pain the next day after shoveling consult a Physiotherapist. You can book an in-person or virtual consult at Physiocure Physiotherapy and Rehab Ctr. Email us today for a free consult: info@physiocure.ca
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