Whether you love it or loathe it, winter is upon us here in Minnesota, and that inevitably means it’s time to shovel snow again. Although it’s a necessary chore that you can’t avoid, shoveling can actually be a dangerous activity for your spinal health if you are out of shape. Not only that, the strenuous nature of shoveling snow can, unfortunately, lead to heart attacks and other serious medical complications. As dangerous as shoveling snow can be, it is still possible to do the task safely. Learn the best ways to prevent injuries while shoveling snow below.
Don’t hold your breath. Holding your breath during physical exertion is bad for a number of reasons. First, it can cause you to feel lightheaded and get a headache. And second, it prevents oxygen from getting to your muscles when you need it most. Lift with your legs. You’ve probably heard this old adage when moving heavy boxes or furniture: lift with your legs, not your back. Because shoveling snow is such as physically demanding activity, the same saying applies here. It is best to avoid making your back take all of the weight when shoveling, distributing it instead to your legs.
Don’t bend from your back. Just as you should always lift with your legs, it is always a good idea to bend, when necessary, from your knees and hips rather than your back. Wear an abdominal belt. Let’s face it – shoveling snow is definitely a form of heavy lifting. Studies have shown that wearing an abdominal belt during strenuous activities such as heavy lifting can reduce the pressure on your spine and help stabilize your back.
Don’t reach too far. Shoveling is a far easier task when you avoid scooping for snow that is too far away from you. The closer you are to the snow in front of you, the less strain you will put on your back. Lift heavy snow in layers.
We all know that wet snow is especially hard to shovel due to how heavy it is. If you’re facing feet of compact snow, it is best to tackle the chore one layer at a time. You don’t have to cut all the way down to the pavement on your first pass because even a single shovel-full may be far too heavy to lift in such conditions.
Don’t shovel while injured. It’s best to delegate the chore of shoveling snow to someone else if you are recovering from any type of physical injury, as shoveling can be demanding on just about any part of your body. If you are living with a serious medical condition, such as cardiac problems or chronic pain, it is even more important to get someone else to take on this task for you.
Other Snow-Shoveling Tips
Whether you are at risk for cardiovascular disease or not, shoveling snow can create a tremendous physical demand that increases the chances of having a heart attack or injuring your back. Part of the reason is that shoveling is usually done in cold weather conditions, which can cause your blood vessels to constrict while also increasing the chance of blood clots. Additionally, the act of shoveling snow is a unique form of exercise that most of us don’t prepare for. It is important to keep in mind that shoveling is, in fact, a form of exercise and therefore should only be done after doing a warm-up exercise first. Shoveling snow is highly demanding on your arms and legs, but at the same time, you usually exert most of your strength while standing stationary. This form of exertion can increase your blood pressure more than other types of physical activity. If you are out of shape, you should always shovel cautiously and allow yourself plenty of time to rest rather than pushing yourself too hard.