Snow Shoveling: A common cause of soft tissue injuries & low back pain
Our patients ask us all the time: “how can I shovel snow safely?
Hint: don’t be this guy.
In fact, an average of 11,500 people are treated at ERs for injuries related to snow shoveling each year. The majority of the injuries were soft-tissue injuries, with the lower back being affected 34 percent of the time. In addition, 54 percent of injuries were to the Back and neck areas, followed by slips and falls (20 percent).
Interestingly, being struck by a snow shovel accounted for 15 percent of the injuries (heads up!)
Make sure that it is safe for you to shovel before getting out in the elements. This is particularly important for those who do not exercise regularly, have a medical condition or are in a high-risk group. You can also consider alternative snow removal methods.
Clearing snow & Ice
Clearing snow and ice from driveways and sidewalks is hard work! Make sure you’re doing it safely by following these safety tips from our Doctors:
- Dress warmly, paying special attention to feet, hands, nose, and ears.
- Avoid shoveling snow if you are out of shape. If you have a history of heart trouble, do not shovel snow unless your doctor says it’s okay.
- Do light warm-up exercises before shoveling and take frequent breaks.
- Push the snow in front of you whenever possible. If you have to lift it, pick up small amounts and lift with your legs, not your back. Do not toss snow over your shoulder or to the side.
Use ergonomic lifting technique
Whenever possible, push the snow to one side rather than lifting it. When lifting the snow shovel is necessary, make sure to use ergonomic lifting techniques.
- Always face towards the object you intend to lift (ie have your shoulders and hips both squarely facing it)
- Bend at the hips, not the low back, and push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight
- Keep your loads light and do not lift an object that is too heavy for you
- If you must lift a shovel full, grip the shovel with one hand as close to the blade as comfortably possible and the other hand on the handle (handle and arm length will vary the technique)
- Avoid twisting the back to move your object to its new location – always pivot your whole body to face the new direction
- Keep the heaviest part of the object close to your body at your center of gravity – do not extend your arms to throw the snow
- Walk to the new location to deposit the item rather than reaching or tossing
Hurt yourself shoveling snow? Click here to request and appointment with our world-class Doctors.
