5 Pro Tips To Safe Shoveling

We’ve all seen more than our fair share of snow these last couples of weeks. As a consequence of all that snow, as physiotherapists, we’ve also seen our fair share back and shoulder injuries resulting from shoveling.

Here are a few quick tips to make sure you get through this deluge of snow free from injuries:
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1. Take care of your back: Even though you might not think that you’re using it, shoveling is a whole-body motion which inevitably implicates your back. Focus on keeping your low-back straight, bend at your hips, and lift with your knees instead! 
2. Take frequent breaks: Shoveling puts constant pressure on your low-back and thoroughly uses your arms and shoulders, so take a break from time to time to stand up straight and stretch out your back and shoulders. If shoveling for a while, it may not be a bad idea to step inside and warm up for a bit in between shoveling sessions. 
3. If you have different shovels, go for plastic and narrow shovels: Overall, this will reduce the weight and strain put on your arms, shoulders and back, drastically reducing the risk of injuries. 
4. Shovel in layers: With the amount of snow we’ve been getting, picking it all up at once can be quite the task. Try scooping the top layer first, then the bottom layer. This is especially useful for the heavy, condensed snow banks that the city plows leave behind. 
5. Be mindful of ice: While shoveling, you may uncover a layer of ice beneath the snow. Slipping on ice is a quick and easy way to injure yourself, so watch out. Tread carefully, salt, and use caution when walking or turning. 

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