Monthly Health Articles Archive

Shovel safely with these healthy tips

The only downside to having a “White Christmas” is the snow shoveling that goes along with it.  Don’t let taking care of your sidewalk lead to a health care provider taking care of you.  Follow these guidelines for a safe snow shoveling experience.

Before you begin shoveling, do some easy stretching.  Just as athletes do a pre-game warm up before playing their sport, your muscles need to warm up prior to extended use.  Several easy stretches can be done while laying on the bed or the floor.  Hold each stretch for 15 seconds and do three times. While on your back, bring one leg to your chest and hold.  Try alternating legs and repeat three times with each leg.  Next bring both knees to your chest and hold for 15 seconds.  Finally, bend your knees and rotate both legs to the right until you feel a stretch.  Hold and then stretch to the opposite side.  Walk around house to complete your warm up.

Be sure to wear proper attire, such as warm boots with good traction to prevent slipping.  This will provide a solid foundation so you can use your legs and not be forced to use your back muscles as much.  Wear layers of clothes to keep you warm, especially if the wind chill brings the temperature down to a dangerous low. 

Choosing a good shovel is also important.  A non-stick push shovel is the best choice.  This will allow you to avoid lifting and throwing the snow, which is how most injuries occur.  Try to shovel when the visibility is good, during daylight hours or (if shoveling at night) in a well-lit area.

When you begin shoveling, don’t try to lift or throw the snow.  This is especially key if the snow is wet and heavy.  Develop a shoveling plan that involves pushing the snow instead of throwing, such as dividing your driveway into smaller sections.  Then clear each section using a push-type shovel.  If you must throw snow, do not throw it over your shoulder or around your body.  This type of twisting motion can cause stress on your body.  Instead, lift using your legs, keep your back straight and throw to an area straight in front of you. 

Try not to let the snow pile up too high, as this will make shoveling more difficult.  If the weather report predicted eight inches of snow, don’t wait for all eight to fall before you begin.  If you end up shoveling the driveway twice, it may still be worth the extra time because it will be easier to move.  Also, don’t be afraid to use the snow blower or ask for help from a local high school student or neighbor.  Shoveling snow can be good exercise, but it can also be too much.  You can use the snow blower for part of your driveway or walk if you still want to do some of it yourself. 

Learn to recognize the signs of injury.  Your back will usually give you a warning prior to failing.  Tightness and achy pain in the lower pain is a common sign that something is wrong.  This can sometimes develop into sharp, possibly debilitating, pain.  If you start to experience these signs, stop shoveling. 

In addition to back pain, the pushing and lifting involved with shoveling snow can put undo stress on your heart if you aren’t accustomed to physical activity.  It’s important to recognize the signs of a heart attack, which include tightness in the chest, dizziness, nausea, severe sweating and pain or numbness in the shoulders or the arms.  If any of these symptoms occur, stop shoveling immediately and call 911.  Please note that not all heart attacks exhibit these classic symptoms.  If something just doesn’t feel “right” contact your health care provider to discuss the symptoms you are experiencing.

When you are finished clearing snow, be sure to stretch as a cool down to prevent your muscles from tightening.  If you are sore immediately after shoveling, use ice for 15 minutes on the affected area and do some light stretches.  If pain persists for longer than a couple of hours, contact your health care provider.  Many people let injuries go in hopes that the pain will eventually go away, but the longer you wait, the longer it takes to solve the problem.  Follow these guidelines to stay safe while shoveling snow, and have a happy, healthy holiday season.

-Shane Meschke is a physical therapist at Kossuth Regional Health Center