04/05/2023
Usually this time of year I am talking about spring sports or injuries from taking care of your yard, but winter is here, and with it comes the never-ending task of shoveling snow. While it may seem like a mundane and harmless chore, shoveling snow can actually put a lot of strain on your body if not done correctly. As a sports chiropractor, I see many patients come in with injuries caused by improper snow shoveling techniques. That’s why I want to stress the importance of correct biomechanics and movement while shoveling snow.
Firstly, it’s important to warm up your body before you start shoveling. Just like any other physical activity, your muscles need to be warmed up and ready to go to prevent injury. Take a few minutes to stretch your arms, legs, and back before picking up the shovel.
When it comes to shoveling technique, proper body mechanics are key. Start by standing with your feet shoulder-width apart, and hold the shovel close to your body. Use your legs to lift the snow instead of your back, and pivot your entire body instead of twisting your spine. Avoid throwing the snow over your shoulder, as this can strain your neck and upper back.
It’s also important to take frequent breaks while shoveling. Shoveling snow is a physically demanding activity, and your body needs time to rest and recover. Take a break every 10-15 minutes to stretch and catch your breath.
If you have a history of back pain or other injuries, it’s best to consult with a sports chiropractor before you start shoveling. They can assess your individual needs and recommend exercises or techniques to help prevent injury.
Remember, shoveling snow may not seem like a high-risk activity, but it can cause serious injury if not done correctly. By practicing correct biomechanics and movement while shoveling, you can help prevent injury and keep your body healthy and pain-free throughout the winter season.
