BoomerGirl Diary

Craig, Colo. — Although 15 minutes of snow shoveling benefits a healthy heart, most people don’t understand that the initial attempt at shoveling, especially if the snow is wet, can be like picking up a set of heavy free weights, since one shovelful of wet snow can weigh as much as 25 pounds.

Here in Northwest Colorado we’ve been experiencing a wetter than usual winter, evidenced by the piles of snow that keep accumulating around town.

If you’ve been attempting to do your snow removal manually, you may be at greater risk for muscle fatigue, low back and/or shoulder pain, vertebral disc damage and even spinal fractures this winter.

The following shoveling tips are offered by the Canadian Physiotherapy Association:

Stretch

Before, during and after winter activities. If you’ve ever experienced sore muscles and a painful back the day after shoveling, your muscles were probably not sufficiently warmed up prior to the activity. Cold tight muscles are more likely to strain than warm, relaxed muscles.

Move

Push the shovel to move the snow and avoid lifting whenever possible. Face the snow you’re about to shovel. Always keep your back straight, your knees bent and throw the snow forward. Avoid twisting and throwing the snow over your shoulder.

Reduce strain

Lower back injuries are most common when shoveling snow. It usually takes place when a person bends forward and then abruptly twists to one side.

To help reduce strain: Choose a shovel that’s right for you — A shovel with an appropriate length handle is correct when you can slightly bend your knees, flex your back 10 degrees or less and hold the shovel comfortably in your hands at the start of the shovel stroke. Ergonomic shovels with curved handles are very good and have been tested by physiotherapy researchers. A curved handle will enable you to keep your back straighter when shoveling; a plastic shovel blade will be lighter than a metal one, putting less strain on your spine, and sometimes, a smaller blade is better than a larger one. This avoids the risk of trying to pick up a pile of snow that is too heavy for your body to carry.

When you grip the shovel, make sure your hands are at least 12 inches apart. This will increase your leverage and reduce strain on your body.

Wait until the afternoon to shovel. Many disc problems occur in the morning when there is increased fluid pressure in the disc because the body has been at rest all night.

Lift the snow properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovel of snow with your arms outstretched puts too much weight on your spine.

Step in the direction in which you are throwing the snow. This will help prevent the low back from twisting and “next-day back fatigue” experienced by many shovelers.

Tackle heavy snow in two stages. Begin by skimming off the snow from the top and then remove the bottom layer. Avoid overloading the shovel. You are working too hard if you cannot say a long sentence in one breath. If this is the case, take a short rest or decrease the intensity of effort slightly.

Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the low back. Do standing extension exercises by placing your hands on the back of your hips and bend backwards slightly for several seconds. Because you bend forward so much when shoveling, you need to reverse this by straightening up and bending backwards slightly.

Dress warmly and make sure that your lower back is well covered. If your spine is exposed to the cold, your muscles can seize up and result in back pain, muscle spasms and a lack of coordination.

If you have a health problem or are not in good shape, do not even consider snow shoveling. Find someone ahead of time to help you out — don’t wait until there is a lot of snow on the ground before you figure out how to remove it.

(Revised from the Canadian Physiotherapy Association Web site at www.physiotherapy.ca)