BACK TO THE BASICS:
Tips for Safe Snow Shoveling

The onset of winter not only brings the holidays but also brings the white stuff.  Snow shoveling is a common cause for back injuries.  The inherent movement of forward bending, twisting and lifting are components of snow shoveling that trigger back injuries.

Two major kinds of injuries associated with snow shoveling include:

• Back sprain or strain where the muscles and ligaments are injured and
• Disc protrusion or herniation of the intervertebral disc.

Injuries tend to be more prominent in people from 30 to 50 years of age secondary to degenerative changes in the spine, reduction in flexibility and continued demands placed on the lower back with these activities.

John Olson, P.T. of Back-In-Action Physical Therapy suggests the following tips for safe snow shoveling:

• Try to lift while keeping the back straight or a bit arched and lift with your legs rather than your back.
• Try to avoid quick jerking movements.
• Avoid twisting your back.  As you unload the shovel move one foot in the direction that you will throw the snow.  This keeps your back straight and your spine in a neutral position.
• Pick up small loads of snow each time.
• Stop frequently and stand up straight, bend backwards or just walk around to change your back position.
• Try to use a long-handled shovel in order to prevent excessive forward bending when lifting the shovel.

If an injury occurs and a person is not better within 36 hours, Olson suggests that you contact your family physician and renew friendly acquaintances with your neighbor.