Snow shoveling is one of the more common causes of back injuries during the winter months. However, this type of injury is preventable if you know the best ways to remove snow without straining the back.

First, pick the right snow shovel. An ergonomic shovel with a curved handle or an adjustable length can minimize bending. Small, lightweight plastic blades reduce the amount of weight that you are moving.

Second, warm up thoroughly. Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Warm up for five to ten minutes before shoveling by getting your blood moving with a brisk walk, marching in place, or another full-body activity. Next, stretch your low back and hamstrings. It is also important to stretch your arms and shoulders for at least 30-60 seconds.

Whenever possible, push the snow to one side rather than lifting it. When lifting the snow is necessary, make sure to use ergonomic lifting techniques: Always face toward the object you intend to lift and have your shoulders and hips both squarely facing it. Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight. Keep your loads light and do not lift an object that is too heavy for you. Avoid twisting the back to move the snow to its new location. Instead, pivot your whole body to face the new direction. When gripping the shovel, keep your hands about 12 inches apart to provide greater stability and minimize the chances of injuring your low back.

Take your time. Shoveling small amounts of snow frequently is less strenuous than shoveling a large pile at once. If possible, removing snow over a period of days will lessen the strain on the back and arms.

In deep snow, remove a few inches off the top at a time, rather than attempting to shovel the full depth at once. When shoveling, take a break for a minute or two every 10-15 minutes or if you feel overworked at any point. Use this opportunity to stretch your arms, shoulders, and back to keep them warm and flexible.

Keeping these guidelines in mind during the winter season will lessen the chances of developing new back problems or worsening your low back pain while shoveling, and hopefully make your winter a healthier and more enjoyable experience.

For more information, contact Dr. Wendy at [email protected]