How To Prevent Back Pain While Shoveling Snow

The first snowfall feels refreshing if heralding the end of the year and upcoming holiday season. But weeks of snow can sour the mood as many of us are left with the chore of removing it. And not only is it tedious but literally backbreaking. Many people end up needing to consult a back doctor in Denver to deal with backache and other issues doing this chore.

There are two main reasons why your back hurts while shoveling. One is the strain exerted by the load you carry when shoveling. The other is the bending and twisting motion of our body. These factors together exert a lot of pressure on our discs, leading to injuries.

But getting rid of snow from your driveway and walkway doesn’t have to be so tough on your back. By warming up beforehand, improving your shoveling technique, and taking other precautions, you can reduce the strain on your spine. Here are a few things you can do to prevent back pain while shoveling snow:

Warm Up First

Warming up before a strenuous task is a good way to prepare the spine and the supporting muscles for it. Simple stretches that focus on the back and hamstrings can help loosen the muscles and improve blood flow. It can also prevent internal organs, like the heart, from getting overstressed.

Keep Back Straight

Using the back for snow removal increases the risk of injury. To avoid this, use your hips and knees instead of your back. Squat with your hips and knees while keeping your back straight. Use the force from your leg muscles to lift and keep your feet hip-width apart for better control.

Don’t Twist, Pivot

Instead of twisting the spine alone, pivot the entire body along the direction of the foot. For example, if you’re throwing the snow to your left, then put your left foot forward. And when removing the snow, pivot your entire body in the direction of the said foot. It’s because twisting with a load puts pressure on your spinal discs.

Use Correct Hand Placement

The way you hold your shovel can help you stabilize your spinal posture. Put one hand on the shovel handle and the other 12 inches down on the shaft.

Minimize Arm Movement

Reducing arm movement minimizes the exertion on your back, shoulders, and arms. So, maintain minimal movement by keeping the load close to your body.

Get Ergonomic Shovel Designed To Push Snow

A snow shovel that lets you push the snow without bending at the waist helps protect the back. Some features that make it comfortable and safe include:

- Hand Grips

- A long shaft that matches your height and arm length. When the shovel blade is down, the handle should reach your elbow or chest.

- Lightweight shafts about four pounds or less so that it doesn’t take much energy or force to use.

- Curved, bent, or S-shaped shafts that allow for pushing the snow.

- Adjustable length

- Metal blades lined along the shovel’s edge to effectively scrape off the snow.

Some suggest using shovels with plastic blades instead of metal ones for reduced weight. A smaller blade is recommended to reduce the load you carry.

Wear Boots With Good Grip

Having good traction is necessary during snow removal. If you find yourself slipping on the frozen driveway, you won’t be able to stabilize yourself while lifting snow. You may fall and injure yourself due to it. So wear boots with good treads to prevent injuries. You can also spread some sand to improve traction on icy ground.

Pace Yourself

Don’t wait for it to stop snowing, Elsa the snow will become dense and compact. Start early and keep shoveling frequently throughout the day. Take frequent breaks to rehydrate and stretch.

These are some precautions you can take to avoid backaches during snow removal. If you are unable to take on this task due to backache, don’t hesitate to get help from others. You can also avail of chiropractic adjustment in Denver for relief.