Tips for Protecting Your Body While Shoveling
With the first proper snow of the Winter season, we all seem to suffer from an amnesia of how to deal with snow. From driving carefully to keeping a scraper in our car (Kip’s Tip: keep one AT WORK for anyone who forgets, staff or guest) we all need some gentle reminders of how to weather the storms safely. That goes for protecting your body while shoveling. Without proper technique, it can strain your shoulders, lower back, and other critical areas. Here are five essential tips to help you protect your body while keeping your driveway and walkways clear.
1. Warm Up Before You Start
Just like with any physical activity, warming up is crucial. Spend 5-10 minutes stretching and engaging in light cardio, such as marching in place or taking a brisk walk. I recently got a rebounder - aka mini trampoline, and this is MY favorite way to get the blood flowing after a day or two on the couch. This increase in blood flow to your muscles prepares them for the work ahead. Pay special attention to your shoulders and back by performing arm circles and torso twists.
Sources:
American Academy of Orthopaedic Surgeons: "Safe Snow Shoveling"
Mayo Clinic: "Stretching Basics"
2. Use Proper Shoveling Technique
To protect your lower back and shoulders:
Bend your knees and lift with your legs, not your back.
Keep the shovel close to your body to reduce strain.
Avoid twisting your torso. Instead, pivot your entire body to throw the snow.
Opt for an ergonomic shovel with a curved handle, which reduces the need to bend excessively, or a lightweight model to minimize strain. Take smaller bites, and develop a good rhythm. Like moving a brick wall, just move 3-4 at a time in an organized fashion, rather than knocking the whole thing down at once.
Sources:
Cleveland Clinic: "How to Shovel Snow Without Hurting Yourself"
3. Take Frequent Breaks
Snow shoveling can be more strenuous than it seems. Avoid overexertion by taking breaks every 10-15 minutes, especially if you’re clearing heavy, wet snow. During breaks, stretch your arms, shoulders, and back to maintain flexibility. Kip’s Tip: Have several pair of gloves ready, and switch to fresh, dry gloves each time you return to the outside. Raid your winter clothing backstock BEFORE you begin, you know you have some spare pairs!
Sources:
Harvard Health Publishing: "Tips for Snow Shoveling"
4. Dress for Mobility and Safety
Wear layers to stay warm, but make sure they don’t restrict your movement. Slip-resistant boots can prevent falls, and insulated gloves protect your hands while allowing a firm grip on the shovel. A back brace may also provide additional support if you’re prone to lower back pain. Kip’s Tip: would a helmet be overkill with all this ice? Find that bicycle helmet, and don’t be afraid to give your neighbors something to talk about.
Sources:
National Safety Council: "Winter Safety Tips"
5. Know Your Limits and Ask for Help
If you have a history of back, shoulder, or joint issues, it’s best to avoid shoveling heavy snow. Consider hiring someone or using a snow blower for large areas. If you must shovel, work in smaller sections and don’t hesitate to ask for help from neighbors or family members. Kip’s Tip: Be sure to wear your fitness tracker while doing this work. Shoveling snow can be a great workout, if you’re like me, you will enjoy seeing your metrics after the effort!
Sources:
American Heart Association: "Snow Shoveling and Heart Attack Risk"
And of course, reward all your hard work by making your next appointment for a a Solaris Hot Stone Massage! YOU DESERVE IT!
