QC Family Focus: November 2015

Tips For Shoveling Snow Without Hurting Your Back
Brigette Hajduk
Practice Representative, Nelson Chiropractic
Love it or hate it, snow is part of life in our region.
Most of us don’t give a lot of thought to the mechanics
of moving snow off driveways and sidewalks. But we
should, because shoveling snow is one of the most
common causes of back injuries during winter months.
So what should you do? Follow these tips to avoid
injuring your back.
Warm Up: Shoveling is a workout, so you need
to warm up those muscles and stretch, just like you do
before exercise. Remember to stretch your low back
and hamstrings – especially if you’ve had soreness or a
prior injury. If you wake in the morning to a fresh layer
of snow, take a little time to wake up and move a bit
before going out to clear it.
Pick the Right Snow Shovel: A curved handle or
adjustable handle will enable you to bend at the knees
to keep the blade on the ground. Additionally, a smaller
shovel will help reduce the amount of snow you lift at
one time.
Push Vs. Lift: If possible, push snow to the side
instead of lifting it to reduce strain on your spine. If
you do lift snow, ensure you are facing the direction
you need to move it
with shoulders and hips
square. Avoid twisting
– always pivot your
whole body. Bend at
your hips or knees,
instead of your back.
Never throw snow over
your shoulder.
Work Smart:
Shoveling smaller
amounts of snow over
a longer period of time
is safer than trying to
shovel a large pile all
at once. Remember that
wet snow is very heavy.
Take breaks every 10 to
15 minutes and stand up
and stretch.
Slipping is another common cause of injury
during freezing temperatures. Remember to use
footwear with good
tread to minimize your
likelihood of slipping.
Spreading kitty litter,
gravel or salt on your
walk can increase
traction, too. It is
common to slip getting
in and out of a car, so
spread some around
where you normally
park at work or home.
As with any
physical activity, if
you experience pain,
stop what you are
doing. Schedule an
appointment with your
chiropractor, who has
specialized training
in musculoskeletal
issues. Don’t have a
chiropractor? Nelson
Chiropractic would love
to help you! Call (563)
359-9541.
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