Here’s What To Do While Shoveling: Stay Safe and Injury-Free
Shoveling can be tough on your body, but with the right techniques, you can protect yourself from injury and make the task more manageable. Follow these tips to shovel smarter and safer:
Engage Your Core
- Protect Your Spine: Tighten your abdominal muscles while shoveling, especially when twisting or turning. This helps stabilize your spine and reduces the risk of injury.
- Adopt a Rhythm: Practice engaging your core by flexing your abdomen for 3–5 seconds, then relaxing for 3–5 seconds. Repeat this throughout your shoveling routine to keep your core active.
Squat, Don’t Bend
- Maintain an Upright Back: Avoid bending over, as this increases pressure on your spine and can lead to injuries, particularly in the discs.
- Keep Your Hands High: Shovel with your hands at or above waist height to maintain good posture.
- Push, Don’t Throw: Whenever possible, push the snow rather than scooping and throwing it. This reduces strain on your body.
- Scoop Correctly: When you must lift snow:
- Squat by bending your knees, keeping your feet shoulder-width apart.
- Step forward to position yourself properly, and gather only as much snow as you can comfortably lift.
- Lift by straightening your knees and returning to a standing position.
- Throw Snow Safely: Avoid twisting between your hips and lower ribs. Instead, step into the direction you’re throwing while keeping your shoulders aligned with your feet. Let the snow naturally slide off the shovel.
Take Your Time
- Avoid Rushing: Moving too quickly increases the chances of bending too much or twisting improperly, which can lead to pain or injury. Slow, deliberate movements are key.
Be Square
- Stay Aligned: Keep your back straight and avoid twisting or bending between your hips and lower ribs. Twisting while bending is a common cause of back injuries.
Adopt Healthy Habits
These techniques may feel unusual at first, but they can greatly improve your long-term health and reduce the risk of injury. By practicing good form and taking your time, you’ll make shoveling safer and more effective—and your body will thank you.