Protect your back this winter by following these snow shoveling guidelines:
Cold muscles are more susceptible to injury, so warm up the large muscles in your lower back before heading out to shovel the snow. For example, start by placing a hot water bottle or heating pad on your lower back for 10 - 20 minutes, followed with some light aerobic exercises to get your blood moving. Then do some gentle stretching. Some people may find that putting a ThermaCare Heat Wrap, or other brand of adhesive heat wrap, on their lower back not only keeps their back muscles warmed up but also helps remind them to pay attention to ergonomics and form.
Don't forget to stretch your hamstrings, as tight hamstrings put extra stress across your lower back. For many with lower back pain, stretching the hamstrings by bending forward to touch your toes can make your pain worse by putting extra pressure on your spinal discs.
It will help if you can minimize the degree you need to bend forward to shovel, so consider using a shovel with a curved handle, which will allow you to stay in a more upright stance. An adjustable length shovel can also let you shorten the handle length, so you are not straining to lift heavy snow that's too far away from your body. Both of these factors will help take stress off your lower back. Finally, the lighter the shovel (e.g. plastic) the less weight you will need to hoist.
Bend at your hips and with your knees, and lift with your leg muscles, not your back. Do not bend your back forward or twist your back at any point. Only lift an amount of snow that you can comfortably handle.
If you have lower back pain, snow shoveling is one of those activities that you should avoid whenever possible. Here are some options to get you started thinking about how to avoid shoveling this year:
As a final note, slipping on the snow or ice is a serious concern, especially if you already have a bad back. Be sure to wear boots with good treads, and spread sand, rock salt, or kitty litter on your driveway and walkways to improve traction (or ask your volunteer to do this for you).
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