1
Stretch your muscles
Shovelling snow means exerting a great deal of physical effort over a short period of time, especially when the snow wet and heavy. So, before you start, remember to warm up with a few exercises, like walking in place, bending and stretching to prepare your muscles, just like you would before any other physical activity.
2
Choose the right shovel
Use a shovel with an ergonomic handle and avoid large quantities of snow with each shovelful. Your shovel should:
- Weigh no more than 3 lbs. (1.5 kg).
- Have a handle that’s long enough to prevent you from bending your back more than 10º when the shovel is touching the ground. The handle should reach chest height.
- Have a curved handle made of a light polymer or wood (metal conducts cold). A curved handle will also help you keep your back straighter while reducing overall physical effort and strain on your heart.
3
Wear proper clothing
Winter boots or shoes
Make sure your shoes or boots have non-slip soles or crampons. This will help you keep your footing and avoid slipping on the snow or ice.
Warm clothes
Wearing warm clothes will keep you from rushing to finish because you’re feeling cold. Working at a slower pace also means you’ll avoid lifting heavy loads too quickly, which could cause an injury.
4
Use the right technique
How to shovel snow without injuring yourself...
- Align your feet with your hips and bend your knees when lifting each shovelful of snow. The most common shovelling injuries involve the lower back, and they happen as you straighten your trunk.
- Avoid twisting movements and tighten your abs when lifting the snow to protect your lower back.
- Turn your body completely and place the snow in front of you, instead of throwing it over your shoulders or twisting only your lower trunk.
- Push the snow instead of lifting it and place the snow instead of throwing it.
- Remove snow as you go. In the event of a heavy snowfall, break the task into smaller, more manageable shovelling sessions to help prevent backache
5
Stay hydrated
When you’re dressed warmly and working hard, you'll inevitably sweat, but you might not realize it because it’s cold out. Remember to bring a bottle of water with you and drink from it often.
6
Take breaks
It's better to work slowly and take smaller shovelfuls so you don’t overexert yourself. You should also take short 1- to 2-minute breaks for every 15 minutes of effort. To gauge your pace, you should be able to carry on a conversation without running out of breath while shovelling.
How to treat a minor shovelling injury?
Need relief from your backache or sore muscles? Speak to your pharmacist.
- Your pharmacy has many over-the-counter medications like analgesics, anti-inflammatories and muscle relaxants. They come in tablets, capsules, gels, creams and ointments. Some products are kept behind the counter, but your pharmacist can give them to you without a prescription, after a short consultation.
- Always check with your pharmacist before taking any medication to treat back or muscle pain. Some products may not be right for you, depending on your health and any other drugs you might be taking.
- In certain cases, you might also want to see another health-care professional with specific expertise in muscle or joint health, like a physiotherapist.
A few extra tips for daily back care…
Taking proper care of your back is a year-round matter, not just something you do in winter. Here are a few steps you can take to help prevent back pain before it happens:
- Maintain good posture at all times.
- Stay active on a daily basis.
- Consult a kinesiologist or physiotherapist to help strengthen your muscles and do your recommended exercises as prescribed.
- Maintain a healthy posture at work and get up from your seat often.
If you have any other questions about backache, muscle or joint pain, feel free to speak to your pharmacist.
