Avoid LOW BACK PAIN FROM SNOW SHOVELING

Want to learn how to avoid low back pain from snow shoveling? We just got DUMPED on here in Nyack. Some of us saw 2 feet of snow in less than 24 hours. Some of us have no help to shovel and some of us with low back pain can find it terrifying to lift and chuck heavy weighted snow without the fear of winding up flat on our backs or a flare up of sciatica.

Understand the Movements of Shoveling

We must learn how to avoid low back pain from snow shoveling! The act of shoveling involves three movements that are considered a “dangerous combination”: bending, lifting and twisting. This combo is often the main movement of those that experience an acute disc rupture. Add in weighted resistance, like snow on the end of the shovel, and you’ve now got the perfect trifecta of a low back injury setup.

Warm Up Your Low Back

First things first. Think of shoveling snow as a workout so just like any workout, a warm up is super important. You do NOT want to go out into a cold environment with muscles that are also “cold”. This is a sure fire trigger to stay contracted and tight which will only lead to muscles that are unwilling to work efficiently. Cue the spasm.

Keep Your Low Back Warm

Secondly, dress appropriately especially if you have prior low back issues. Keeping the back muscles warm while shoveling can help improve circulation which leads to increased mobility of the tissue.

TIP: Using a heat patch, such as Thermacare before, during and after you shovel could be super helpful to keep your muscles warm.

Use the Right Snow Shoveling Techniques

Thirdly, the technique to shoveling is the key. Here’s the breakdown:

1. Split stance position. Use a weight shifting technique applying force from the back leg to the front leg to generate the pushing force from the leg NOT from the back.

2. BEND YOUR KNEES! A stiff legged position doesn’t allow forces to be absorbed by your muscles. Instead they put the load directly onto your joints and you will compensate by rounding your back.

3. Anchor the end of the shovel and use your foot as leverage to push the shovel under the snow.

4. Hinge at the waist when you are pushing the shovel forward.

5. Take smaller amounts of snow to ensure less weight on the end.

6. BEND YOUR KNEES! When lifting the snow on the end of the shovel.

7. Embrace your core when rotating the shovel to move the snow.

If all else fails, drop the shovel. Pay someone to help you. Crank the tunes on your ear buds and dance it out!

Comment with a snow flake if you took the shovel or the outdoor dance floor!