Survive Shovelling

The snow is back, forcing us back out there. Guess what? There’s likely much more snow on the way.  Snow shoveling is one of the more common back injuries during the winter months.  While it is a common injury, it is a preventable injury, if you know the best ways to remove snow without straining the back. Beyond back injuries, cardiac events are highly linked to snow removal

Snow Shovelling injuries reporting to ER in the US:

•  53.9% MOI (mechanism of injury) labeled acute MSK exertion

  • 34.3% Soft tissue injuries to low back

  • 15.9% Injury to the arms and hands

    • fractures (from slips or falls)

    • 14.7% Injury to the head (laceration)

  • 6.7% Cardiac related

Shovelling Prep

  • Dress appropriately

    • Shoes/boots with grip

    • Dress in layers

    • Warm head/hand gear

  • Choose the right tools

    • Weight (too heavy)

    • Length (too long for your height)

    • Bucket size (lifting too much snow)

    • Function (some shovels are meant for pushing, some for lifting)

    • Ergonomic shovels (easier to stay upright, found reduction in the amount of

      low-back flexion and low-back joint loading however, users may be at higher risk of injury due to lower levels of perceived exertion or poor form)

Shovelling Tips

  • Warm up – little walk, gentle stretch

  • Pick a pace – lighter loads, take breaks

  • Divide and conquer - work in sections and take frequent breaks

  • Watch for signs of overexertion or hypothermia

  • Push, don’t throw

  • No twisting! (bend-twist mechanism)

  • Face towards where you want the snow to go

  • Use two hands

  • If you must lift, bring one hand as close to the blade as you can, bring the load as close to your

    body

  • Use your hips and your knees

  • Walk the load to where you want it to go

  • Get somebody else to do it!

If you do feel an injury after shovelling, make an appointment asap even if you think it’s nothing. Pain is the “check engine” light of the body - it tells us that something is abnormal and risk for reinjury is higher after the first incidence of pain.

How Chiropractors help

  • Decrease pain

  • Reduce recover times

  • Increase joint mobility

  • Increase strength and endurance

  • Help identify risks / prevent injury

  • Help with fitness goals

To book a session with our doctors or massage therapists click HERE