Snow Shovelling Tips to Protect Your Back

The most wonderful time of the year is here! Well, for some people at least. For those who suffer from a bad back, they may disagree and we all know why – shoveling the crazy amount of snow that we get in Southern Ontario! For those who don’t have the luxury of a snow plow service or a snow blower, they will understand the amount of hard work and time that goes into shoveling a driveway, walkways, patios, etc. There are some key things to keep in mind before you grab that shovel though, and most definitely make sure you speak with a doctor before performing any physical activities if you have suffered from:

• Heart attack or heart disease
• High blood pressure or cholesterol
• Are a smoker

So if you have the green light to shovel the walking and driving places on your property, then you should first take a few moments to investigate some tips. We can imagine you are quite eager to begin, but your back pain will appreciate what we have to say! First off:

• Is there anyone you can hire? Perhaps a local student or volunteer? If yes, do that! If not, we suggest you keep on reading…
• Make sure you are properly fed 1-2 hours before shoveling, and properly hydrated!
• Stretch beforehand, get a quick warm up in and make sure you aren’t tense; cold and tense do not mix well with pre-existing back pain!
• If the ground is icy, throw some salt, dirt or kitty litter down first, to avoid unnecessary slipping, pulling and falls
• PUSH, don’t lift! Snow can be quite heavy, especially when it is packed or has ice in it. Always push the snow!
• If you ever do need to lift the snow, make sure you are lifting properly with your feet at hip width for proper balance, and lift from your knees, never your back.
• Engage those stomach muscles, strengthening your core can also take strain off your back and help you in times like these…we call this Functional Fitness.
• Avoid twisting your body
• Hold the shovel close to your body with your hands spaced apart
• Make sure you are dressed properly for the weather! Snowboots with a good grip and gloves that won’t slip!
• If the snow keeps coming and there is no sign of it stopping, shovel more frequently to prevent an excessive buildup that could cause you to work harder than necessary. The snow will also be lighter upon snowfall than it will if it is allowed to sit and melt.
• Last but not least, after your shoveling is complete, make sure you rest, cozy up and enjoy your freshly shoveled driveway and the beauty that is winter in Canada!

In any situations shoveling call 911 if notice anything abnormal like:

• discomfort or heaviness in the chest, arms or neck
• excessive sweating or nausea and vomiting
• unusual or prolonged shortness of breath
• a dizzy or faint feeling

Stay safe and stay warm! Stay tuned for on the Port Perry Wellness Centre blog for more winter tips!