Winter has finally arrived! This means shoveling snow is now part of your daily tasks.
Shoveling may seem harmless to your body, but quite the opposite! It’s crucial to perform this task correctly to avoid injuries or pain that can linger long-term.
With our tips, we believe you can adopt proper techniques to prevent lower back pain while shoveling this winter.
Common Symptoms and Pains Associated with Shoveling
Did you know that the most common pains linked to shoveling primarily affect the lower back, neck, shoulders, and even the heart?
Shoveling is considered a form of physical activity. Your heart rate increases rapidly, and blood pressure can also rise. Individuals who are less physically fit are particularly at risk of experiencing a heart attack during this activity.
Approximately 31% of Canadians suffer from muscle or joint pain due to improper shoveling techniques. This task involves repetitive movements; if you consistently perform the same action incorrectly, your body may develop various aches, some of which could persist long-term.
Warming Up Before Shoveling: Why Is It Necessary?
As with any physical activity, warming up is essential to prevent and avoid unnecessary injuries. Shoveling, being a form of physical exercise, also requires significant effort. A proper warm-up allows your muscles to start working gently.
Warming up promotes capillary dilation and increases body temperature, which enhances the chemical reactions that produce the energy needed. Beyond preparing the body and mind for the task, it also helps reduce the risk of accidents.
Warming up should not be overlooked. It’s crucial before any physical effort you undertake during the day. Remember, a 10-minute warm-up can save you from spending 2 to 3 months sidelined from physical activities.
Example of a 10-Minute Warm-Up:
- Dynamic Stretches (3 minutes): Start with light movements like arm and hip rotations and leg swings. These movements will help loosen your joints.
- Knee Bends (2 minutes): Stand with your feet shoulder-width apart and gently bend your knees while keeping your back straight. Repeat this exercise 10 times to activate your thighs.
- Torso Rotations (2 minutes): With feet apart, place your hands on your hips and slowly rotate your torso from side to side. This prepares your back and abdominal muscles.
- Side Bends (2 minutes): Raise your arms above your head and slowly lean to one side, alternating between left and right. This stretches your spine and obliques.
- Marching in Place (1 minute): Finish with a march in place, lifting your knees high to gradually increase your heart rate.
This simple and quick warm-up can significantly help prevent injuries and prepare your body for shoveling.
What Are the Best Techniques for Shoveling?
Shoveling can become a hazardous task if proper techniques aren’t used.
First and foremost, make sure you have the right tools. Choose a lightweight shovel with an ergonomic curved handle. Ideally, the blade should be made of plastic or aluminum and designed as a snow pusher. The handle should be long enough to avoid bending while you work.
Here are the proper methods for shoveling safely:
- Push the snow instead of lifting it. Bending, extending, and twisting movements place significant strain on the intervertebral discs and ligaments. Lumbar sprains and herniated discs can result from these motions.
- Use your thighs, not your back. Bend your knees, keep your back straight, and hold the shovel close to your body. This posture provides stability and lets you use your body weight to move the snow.
- Adjust your pace and take frequent breaks. It’s recommended to perform about 15 shoveling motions per minute, depending on your physical ability.
- Avoid twisting your torso, and never throw snow over your shoulder or to the side.
Additional Tip: Don’t let the snow accumulate. It’s better to shovel several times in smaller amounts rather than waiting for the storm to end.
These small adjustments can help you avoid back pain and potential injuries.
The Most Common Injuries After Shoveling
Lower back injuries are particularly common after shoveling. When improper movements are repeated, the body can develop various aches that often progress into injuries over time.
Lumbar sprains, herniated discs, and sciatica are among the most frequent injuries, often caused by failing to use your legs instead of your back while shoveling.
Here are some definitions to help you better understand the differences between these three common injuries after shoveling:
Lumbar Sprain: A lumbar sprain occurs when one or more ligaments in the lower back are damaged. This can range in severity from a stretch to a partial or complete tear. It affects soft tissues such as ligaments, muscles, and tendons.
Herniated Disc: A herniated disc is an organic injury caused by the displacement of the intervertebral cartilage disc that separates the 24 movable vertebrae of the spine. This displacement can lead to a process of disc degeneration.
Sciatica: Sciatica is a painful condition of the sciatic nerve, often caused by a herniated disc between the 4th and 5th lumbar vertebrae. It can result in intense pain that may significantly impact daily life.
Understanding these injuries can help you take preventative measures and recognize the symptoms early.
Recommended Stretches After Shoveling
Stretching after physical activity helps reduce soreness and maintain flexibility. A simple routine targeting your arms, legs, and back can effectively alleviate tension after shoveling.
Here are some safe stretches you can try:
- Sky Stretch: Join your hands together and push them toward the sky to stretch the sides of your ribcage and upper limbs.
- Back Stretch: Stand with your feet shoulder-width apart. Gently bend forward from your hips, letting your head and arms hang down to release tension in your back.
- Quadriceps Stretch: While standing, balance on one leg and gently pull the other leg backward by bending the knee, bringing your heel toward your glutes. Switch legs.
- Shoulder Stretch: While standing or sitting, bring one arm across your body. Use your other arm to gently pull the extended arm toward your chest to stretch the shoulder. Switch arms.
For each stretch, hold the position for 15 to 30 seconds to maximize the benefits. Always perform stretches in a controlled and gentle manner to avoid injury.
Shoveling: A Physical Activity Done Safely
Although shoveling is often seen as an unpleasant chore, performing it correctly is essential to maintaining long-term physical health. Shoveling can significantly strain your body in various ways. The tips provided above can help you prevent injuries and avoid the need for long-term treatments.
Remember, you only have one spine for your entire life, so it’s crucial to take good care of it.
Feel free to contact us for additional information or personalized advice.
Dr. Émilie Gaudreau, Chiropractor
Dr. Patrick Gaudreau, Chiropractor
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