Fresh fallen snow is beautiful to look at, but it can be a pain in your back. Thousands of people experience some type of injury each winter from shoveling snow with lower back injuries being common. Fortunately, there are things you can do to reduce the risk of back pain or injury when you head out to take on that pile of snow accumulating on your walkways. Your doctor or chiropractor may recommend these same pain management techniques if you already suffer intermittent pain in your lower back, especially when you do activities, such as shoveling snow, that require lifting.
Know your limitations. Shoveling snow may be too much for you to manage on your own or too strenuous of a job for you to complete in a short amount of time. This is especially true if you are out of shape or aren't highly active.
Shoveling snow is a high-intensity exercise, which requires the use of multiple major muscle groups. Therefore, the chore isn't just hard on people who are getting older. If not performed properly, the job can be hard on the backs of younger adults as well.
Warm up first. Since you'll be giving your body a good workout, take the time to warm up your muscles before going outside. Both stretching and core-strengthening exercises will help prepare you for the rigorous task ahead.
Use the right shovel. Selecting the proper type of shovel for the job helps minimize the risk of back pain and injury. Reduce stress on your spine by using a shovel with a curved handle so that you can keep your back straighter and won't have to bend as much.
You can also limit the impact on your spine by using a shovel with a smaller, lightweight plastic blade instead of metal. You won't lift as much snow per scoop, but the lighter load puts less stress on your back. Another option is to get a shovel that pushes snow, which is easier on your back than lifting the white stuff.
Practice a safe technique. When you lift a shovelful of snow, avoid bending at the waist. Let your legs, not your back, do the heavy lifting. Twisting your body puts you at increased risk of a herniated (slipped) disk–a sign of which is pain that radiates down your leg from your lower back.
Give yourself more leverage. You'll find it easier to lift snow if you don't grip the shovel with your hands placed closely together. Leaving some distance between your hands takes less effort to lift the shovel.
Dump snow nearby. Avoid outstretching your arms when dumping a shovelful of snow, as this puts added weight and stress on your back. Move with your feet rather than twisting at your waist when moving snow off to the side.
Keep the shovel as close to your body as possible and lift with your legs, squatting with your knees bent and back straight. Whatever you do, don't throw shovelfuls of snow over your shoulder.
Time it right. The time you shovel snow makes a difference on the amount of weight you have to lift. Snow that has just fallen is not as heavy to shovel. But it gets heavier to shovel once the flakes begin to pack down or more snow piles on top.
Wet snow is the heaviest and hardest on your back. Powdery dry snow, which contains less water, is lighter to lift.
Take frequent breaks. Although you want to get to the task of shoveling before the snow starts to compact on the ground, it's important to pace yourself and not overdo it. Tired and overworked back muscles strain more easily. Use the brief rest breaks to stretch your arms, legs, and back.
