Snow Shoveling for a Pain-Free Winter

Winter's arrival often means battling snowdrifts. While clearing your driveway is essential, improper technique can lead to painful injuries. As an orthopedic surgeon, I see many patients suffering from back pain, muscle strains, and even more serious injuries after a snow-shoveling session. Let's focus on preventing these problems with proper technique.

Proper Technique for Snow Shoveling

Choose the Right Tools

Opt for a smaller shovel. Lifting lighter loads more frequently is far better than straining with a heavy, full shovel. Consider an ergonomic shovel designed to reduce back strain.

Use Proper Lifting Technique - Avoid Twisting Motions

Bend at your knees and hips, keeping your back straight. Lift with your leg muscles, not your back. Avoid twisting your torso; turn your whole body to change direction. Keep the shovel close to your body.

Push, Don't Just Lift

Whenever possible, push the snow instead of lifting it. This significantly reduces strain on your back and arms.

Pace Yourself

Take frequent breaks. Every 15-20 minutes, rest for a few minutes to allow your muscles to recover. Don't try to clear everything at once.

Warm Up and Cool Down

Before you begin, spend 5-10 minutes stretching your back, legs, and arms. Light cardio, like walking in place, helps prepare your muscles. Afterward, stretch again to prevent stiffness.

Wear Appropriate Footwear

Good traction is crucial to prevent slips and falls, which can lead to serious injuries.

Walk Like a Penguin! 

I know it looks kind of weird but long strides can increase your chance of slipping and move your center of mass forward, causing you to fall. Walking with small forward steps, just like a penguin, can help keep your center of mass and balance in the middle, preventing slips and hip fractures.

Listen to Your Body

If you feel pain, stop immediately. Pushing through pain will only worsen the injury.

Snow shoveling doesn't have to be a painful experience. By focusing on proper technique and taking precautions, you can effectively clear your driveway while protecting your body from injury. Remember, prevention is key to a pain-free winter. If you do experience injury, be sure to consult your primary care physician or call us at CHI Health Orthopedics at (402) 717-0820 to schedule