Raymond Solano, DC, CCSP

Snow-Shoveling-Tips for Injury Prevention

•Warm muscles work better. So take some time to stretch and prepare your body for activity by increasing blood flow.

•Just like with a golf club, hand placement on the shovel handle is very important! Don't put your hands (grip) close to one another. Create some distance between the hands. This will give you more leverage and make it easier to lift snow.

•Think about good posture and maintaining the natural curve of your spine.

•Address your task directly. Stand with your feet about shoulder width apart to maintain balance. Try to keep the shovel close to your body. Bend at the knees-not the waist or back. Tighten your stomach muscles as you lift the snow. Lift with your legs-not your back. Do not twist your body. Dump the snow in front of you. If you need to move the snow to the side, move your feet-do not twist!

According to the American Academy of Orthopaedic Surgeons, "If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovelful of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once; do it in pieces. Shovel an inch or two; then take another inch off. Rest and repeat if necessary."

•Don't throw snow over your shoulder! Go forward with the snow.

•Fresh snow is lighter in weight-so clear snow as soon as it has fallen. Snow becomes dense as it compacts on the ground. Wet snow is very heavy. One shovelful can weigh 20 pounds or more!

•Pace yourself. Take frequent breaks to stretch your back and extremities.