REMEMBER TO SHOVEL SMART
TO REDUCE BACK PAIN AND INJURIES

One of the benefits of living in northwestern Wisconsin is the beautiful winter snowfalls. Snow clinging to evergreen branches and ice crystals sparkling in the bright sunlight can be breathtaking. So can shoveling snow from your walkway!

Snow shoveling is a task many of us have to undertake each year, a task that for some results in back pain and injuries. Many of these injuries can be prevented if we take time to prepare and think about how we are moving our bodies to shovel snow. It takes some investment of time and energy to consciously think about the movements we are making shoveling show. This investment, in the long run, costs much less than the therapy for potential injuries.

Shoveling is a strenuous activity because we are repetitively twisting, bending and lifting. Many of us view snow shoveling as a chore so we are often times in a hurry to complete the task. Add on to that the fact that we're typically not as active in the winter months as we are in the summer, we become more prone to injuries.

Shoveling snow does not have to lead to injuries. Following are tips to remember when shoveling snow this winter.

Snow Shoveling Tips

•  Remember to warm up your muscles before beginning to shovel and always lift with your legs. Firming your belly muscles will provide natural support for your spine and changing positions frequently will help ease the strain on muscles.

•  Use an appropriate sized shovel -- bigger is not better because a shovel scoop that is large increases the load on your back. Remember, whatever size shovel you have the force you are putting on your back is approximately 10 times the amount of snow load on the end of the shovel.

•  Dress appropriately -- dressing too warmly may cause you to overheat.

•  Wear proper footwear with good tread to help avoid slipping or falling.

•  Set realistic expectations -- if you have back problems, ask for help. If you have a large area to shovel, take your time.

•  Always keep weight you are lifting close to your body. Let your strong hip and leg muscles to the work, not your back.

•  Smaller scoops of snow will decrease the stress on your back. If the snow is wet and heavy, take smaller scoops.

•  Turn your entire body when lifting and turning -- avoid turning from just the waist up.

•  Be careful to not round or curve your back. Keeping your back straight and changing positions frequently prevents muscles from getting too tired.

•  When the shovel scoop is full, pull it back toward your body and use your legs to lift the load.

•  Try to push the snow to the end of your walkway whenever possible and drop snow from the shovel using your legs versus throwing snow off the shovel with your arms and back.

•  When choosing a shovel, remember the goal is a straight back. Whether your shovel is an ergonomic shovel or a traditional shovel, pick one with a grip and handle that is the right size for you -- it will help you keep your back straight.

•  If possible, use a leaf blower for lighter snow.

•  Always work smart -- don't rush to get the job done, it's more important to get the job done without straining or stressing your muscles.

•  The easiest, albeit not the most cost effective, way to save on your back is using a snow blower or hiring a snow removal helper.

George Metropulos, a physical therapist at Lakeview Medical Center in Rice Lake, specializes in developing physical therapy programs for patients with back and leg pain and injuries.