Shoveling snow is very hard work. It can cause muscle strains and back injuries, especially if you are relatively inactive and out of shape or do not lift properly. It can also put severe stress on your heart. For some, shoveling snow may even result in a heart attack. Shoveling snow, especially if the snow is wet, is like picking up heavy weights. One full shovel load of wet snow can weigh as much as 25 pounds.

To Avoid Injuries From Snow Shoveling:

• Before you start shoveling, move and stretch your muscles to warm them up.
• Do not shovel right after eating or while smoking.
• Use a shovel with a handle that is long enough to let you keep your back just about straight when lifting. An ergonomic shovel with a bent handle is better than one with straight handle. A plastic shovel is lighter than a metal one and less strain on your back.
• Take is slow! Shoveling can raise your heart rate and blood pressure dramatically.
• Push the snow whenever possible rather than lifting it.
• Lift smaller loads of snow. Don’t overload your shovel.
• Lift with your legs bent and your back as straight as possible so you are lifting with your legs rather than your back.
• Step in the direction you are throwing the snow. This will help to avoid twisting your lower back.
• Take frequent breaks. To reverse the excessive bending and extend your back, stand straight and walk around. Place your hands toward the back of your hips and bend backward slightly for several seconds.
• Don’t shovel to the point of exhaustion. If you are out of breath, take a break. If you feel tightness in your chest, stop immediately.

If you have any health problems or are in poor shape, don’t consider shoveling. Arrange for someone else to shovel your driveway and sidewalks.

Sources: American Physical Therapy Association, National Safety Council, and the Canadian Physiotherapy Association.