Top 5 Snow Shoveling Tips

This week 49 of 50 states woke up to frigid cold and some level of snow. [1] With near record temperatures, and plenty of snow, thousands of Americans will shovel the snow off their driveways and end up on the couch with frozen toes and a healthy dose of low back pain. Low back pain is the leading cause of disability worldwide and affects more than 80% of Americans at any given time. [2] Due to improper shoveling, scraping and other winter activities, these numbers are expected to be even higher this time of year.

How to get a week off work

We could all use a day off work this winter, why not make it seven? Head over to the garage and get the largest shovel you can find. Bend over making sure to keep your knees locked and scoop up a heaping pile of snow (preferably wet snow). As abruptly and forcefully as you can stand up, twist, and throw the snow over your shoulder. Repeat this 50-100 times and you’re done! At this point, your best bet is to crawl to the house and let your boss know that you will be taking a week off of work due to your newly herniated disc.

Now that we have the perfect recipe for throwing out your low back and racking up a big pile of medical bills; let’s take a step backward and learn how to clear the snow out of your driveway without clearing your wallet of all your hard earned cash.

Choose the right shovel

A large metal shovel might appear to be the best tool for the job when your plan is to clear all of the snow in record time this winter, however, it will likely slow you down and may lead to a series of injuries. A plastic ergonomic shovel is worth its weight in gold. An ergonomic shovel has a small to medium bucket and its contoured design helps to keep you upright and avoid lifting with your back. Additional handles can be added to further decrease the strain on your low back by allowing you to stand up straight as your shovel. These shovels can be found at Walmart, Home Depot as well as a host of other locations, for less than $30.

Use proper Technique

As with any job proper technique is essential to efficiency and avoiding injury.

• Start with a plan. Figuring out where the snow will go, and how it is going to get there, will save you from having to shovel the same snow twice due to the fact that you have now blocked in your neighbor’s car with a 6-foot pile of snow.
• Lift as little snow as possible. Pushing snow, rather than scooping snow will significantly reduce the level of stress on your body.
• Use your legs. Because of uneven terrain, bending at some point will likely be unavoidable. Rather than bending at your low back, bend slightly at your hips and squat down with your legs keeping your low back straight. This will take pressure off of your low back and allow you to lift without straining a muscle or injuring a joint.

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Start early in the morning

Shoveling the snow early, before it has had a chance to melt, re-freeze and glue itself to your walkway, will make your job much easier. Pushing two inches of dusty snow off your driveway three times is much easier than shoveling six inches of packed ice once. This will also help to avoid driving your car over the snow and packing the ice down further.

Take your time

If you are unable to get a head start on the snow as it is falling, be sure to section off your chore into small pieces that can be done in about 15-minute intervals. Shoveling non-stop for more than 30 minutes is a recipe for back pain. Taking frequent breaks will not only give you a chance to warm up, it will also help you to listen to your body and realize when you’ve over done it and it’s time to hand the shovel off to someone else.

Pay the neighbor kid

Remember that obnoxious 16-year-old boy down the street? Giving him $10 to shovel your driveway is a much better alternative than taking on the task yourself and ending up with an expensive injury. In all seriousness, this is a fantastic option. Most of us would do almost anything to get rid of pain once it’s started, why not just avoid it in the first place?

What you need to know:

Shoveling snow incorrectly is a great way to injure your low back. If searing low back pain is not something you are looking forward to, follow these simple guidelines:

• Purchase a medium size, plastic, ergonomic shovel
• Make a plan so you only have to move snow once
• Push snow rather than lifting it
• Squat with your legs rather than bending at your low back
• Never “throw” snow, especially when its wet and heavy
• Shovel early in the morning while the snow is still light
• Take frequent breaks

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Dr. Damon Hendrickson

Administrator and Author at Science-Based Chiropractic

Dr. Hendrickson began Science-Based Chiropractic in 2013 with the goal of educating the public about the importance of evidence based chiropractic care and its impact on nutrition, exercise, and general health. Damon lives and practices in Brigham City Utah and specializes in treating muscle, joint and nerve pain. He believes that the key to fast recovery is giving patients the tools they need to play an active role in their own health care. He enjoys hiking, rock climbing and spending time with his wife Kaitlin, and two boys, Carter and Owen.