Winter snowfall is pretty, however, the shoveling that comes afterward can be hard on your body. Not only is it exhausting and tedious to move snow out of the way, but repetitively lifting heavy snow with a shovel can also cause serious injuries to your back and shoulders. With a few adjustments to your technique, however, you can avoid snow shoveling-related shoulder pain and other injuries.

5 Tips for Safe Snow Shoveling

1. Dress Properly

Before heading out to shovel, dress in warm layers, as cold muscles are more susceptible to injury. Proper footwear is also a must. Wear boots with good treads so you can maintain traction on the slippery snow and ice, preventing you from slipping and falling.

2. Warm-up

As with any physical activity, warming-up beforehand is the key to avoiding injury. Before heading outdoors warm-up your entire body and get your muscles ready to work. 

3. Use the Proper Technique

When shoveling snow, use the right ergonomic techniques to prevent injury. Use your knees and hips, not your back, to lift the shovel. Try to keep the blade of the shovel as close to your center of gravity as possible. To prevent shoulder pain, don't extend your arms to toss snow; instead, walk to where you want to put it.

4. Switch It Up

To prevent overworking one side of the body, switch arms every so often while shoveling; if you’re right-handed, for example, switch to the left hand for a few minutes and then back again. This ensures you work each of the muscle groups equally. Each time you switch, take a moment to stretch your arms, shoulders, and back to keep them warm and flexible. 

5. Pace Yourself

Don’t try to clear all of the snow in the driveway as quickly as possible. Many injuries occur when people overdo it, so pace yourself and take plenty of breaks; ideally, you should stop and rest every 10 to 15 minutes.

If you’ve been injured or are experiencing shoulder pain or lower back pain from shoveling snow, the professionals at Snyder Physical Therapy & Sports Rehabilitation can help. Serving the Lincoln, NE, Metro since 1990, they help patients regain and maintain mobility after serious injuries or surgeries. Learn more about their treatment options online or call (402) 489-1999 to schedule an appointment. Don’t forget to follow them on Facebook for even more health and wellness tips. 

Snyder Physical Therapy, LLC offers the information in this website/newsletter/email for general educational purposes only. This information should not be used for diagnosis, treatment, nor should it be considered a replacement for consultation with a health-care professional. If you have questions or concerns about your health or the information in this article, please contact your health-care provider.