S. M. A. R. T. Patient Education Pages
Shoveling Snow
Shoveling snow is hard work, the equivalent of strenuous sports like jogging or tennis.
It can be a healthy activity if done the S.M.A.R.T. way.
Snow shoveling can also result in bodily strains and sprains and stress on the cardiovascular system, sometimes leading to a heart attack.
Below are some tips for healthy snow shoveling. Above all LISTEN TO YOUR BODY. PAY ATTENTION to any shortness of breath, dizziness, chest or upper body pain, lightheadedness, palpitations or nausea. Do not dismiss back pain or fatigue.
STRETCH
Stretch and warm up your muscles before, during and after shoveling to reduce potential muscle strains.
As always, we advise you to prepare your muscles for stretching by increasing circulation first with gentle movement like walking.
Then a few light exercises to stretch out and warm up your shoulders, neck, back, wrists, arms and legs will go a long way toward making your shoveling activity safer.
MOVE
A regular, low-to-medium intensity activity like walking prepares our bodies for the less frequent but more stressful activities like shoveling snow. Regardless of your exercise routine, however, follow these commonsense tips:
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Walk around periodically to allow your back to return to a neutral position. |
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Place your palms, fingers down, on your lower back and bend backwards slightly 5 –10 times to balance the position your back assumes in shoveling. |
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Learn to recognize signs of physical stress and act on them -- take a break. |
ADD IT UP
Take frequent breaks while shoveling to give your muscles, heart and lungs recuperative time.
Remember that cold air makes it harder to breathe, and less oxygen makes it harder for our muscles to work.
If you cannot speak one long sentence in one breath, you should reduce the intensity of your activity.
REDUCE STRAIN
Dress warmly in clothes the fit properly; use the right shovel for you and the right shoveling technique (see below).
THE RIGHT TOOLS
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Your shovel should not be too long or too short for your height. You should be able to slightly bend your knees and hold the shovel where you would start your stroke. |
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A shovel with a bent handle is preferable to one with a straight handle. |
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A shovel made of plastic and with a smaller scoop will reduce the weight of each load and thus strain on you. |
THE RIGHT TECHNIQUE
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Hold the handle with both hands, one near the end, the other at least 12 inches from it. |
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Keep your back straight while bending at the knees. |
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Lift with your knees, not your back. |
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Walk to the place where you will dump the snow and step in the direction you will throw the snow. |
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If the snow is heavy or deep, skim a top layer first and then scoop the bottom. |
TALK TO A PHYSIOTHERAPIST
We can help you if you have any concerns about whether you should shovel snow at all. We would also be happy to help you regain the physical strength and endurance needed for a more active lifestyle, including the more strenuous household chores, through a personalized regimen of therapies and exercises.
We have many therapies at our disposal to treat any injuries you might have suffered shoveling.
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