Save Your Back From The Snow

It is the time of the year when snow piles up in our driveways overnight, and we are left to shovel it in the morning. While snow appears light and fluffy, snow shovelling can be physically demanding if the snow becomes packed and heavy or if you are not used to physical exertion. In addition, snow shovelling is a common cause of back pain or exacerbation of a previous injury. However, shovelling snow is an excellent form of exercise, and here at Move RX, we do not want you to be scared of the task. 

This blog will cover tips and tricks to keep your back pain-free during winter’s heavy snowfalls. Treat snow shovelling like any other exercise where warm-ups and technique matter.

Prepare for Shoveling
You do not go to the gym and max out your squat on your first set or rep, so you should not do this with your shovelling. 

Warm-Up: a proper warm-up will improve blood flow throughout the body and prepare the muscles, ligaments, joints and spine for the workout they are about to perform. Try this routine out.

Dress warm and wear proper shoes: Dressing warmly will ensure the body maintains its warmth and you are not using extra energy to keep your body warm. In addition, adequate shoes with traction for wet or icy surfaces can minimize your risk of falling, another common cause of injury. 

Stabilize your core
Maintaining a stable core will help you to move efficiently and is an essential foundation when performing any lift, including shovelling. Bracing is not purely just flexing your abs. It requires engaging the abdominal, pelvic floor, diaphragm and spinal muscles to create stability to lift safely. Tip on learning how to: Notice when you cough how your abdomen tightens, this is the same effect you want when bracing your core. Do not forget to breathe!

Push, do not lift, and if you have to lift - use your legs!
Pushing the snow to the sides of your driveways or walkways can reduce the amount of lifting you have to do. Aim to push snow in straight lines, so you do not add extra strain with twisting motions. However, if you have to lift the snow, hinge at the hips, bend your knees, and avoid bending and lifting with your back. 

Small shovel fulls
Although those sub-zero temperatures can be chilly, it is important to take your time. Injuries often happen when people try to do too much too quickly. For example, when snowfall is heavy and the snow is deep, don’t try to get to the ground on your first shovel. Instead, try taking a couple of inches from the top at first and then scoop up the rest on the second go around. Taking smaller loads each time you shovel can help minimize the risk of injury.

Take Breaks
Shovelling snow can be physically demanding, as your body has to exert forces. When muscles and tissue get tired, they become more prone to injuries. In addition to shovelling smaller piles, if you feel your body is becoming sore or overexerted, be sure to take a break. Heart attacks can be common for individuals who shovel snow and are not used to physical activity.

If you experience back pain, especially while shovelling, or are unsure how to do any of these tips, book in with the team at Move RX so they can help you with a warm-up routine, proper lifting technique, or treatment for lower back pain.