SNOW SHOVELING AND BACK PAIN
By Tom Kaynak and Jaclyn Fehrenback
Snow shoveling is one of the leading causes of back pain during the winter months. Incorrect body mechanics can lead to strains, sprains, and possibly herniated discs with radiculopathy (more commonly referred to as sciatica).
Before heading out to shovel, try warming up for 5-10min, to increase blood flow to your muscles. March in place, ride an indoor cycle, or go for a brisk walk. Also, take a few minutes to stretch your hamstrings, arms, and back.
Make sure to pick an appropriate shovel. Try an ergonomic shovel with the bent handle. The handle length will vary for each individual, a shorter handle will cause you to bend forward and will increase risk of injury. Grip one hand close to the blade, and the other on the handle, about 12 in. apart. Remove snow in small amounts at a time.
Shoveling body mechanics
- Bend at your knees and hips, NOT YOUR BACK.
- Slightly arch your back, and keep your chest out.
- Make sure not to twist, reach, or toss the snow. Pivot and face your entire body toward the direction you are headed, walk and drop off the snow.
- Don’t forget to take frequent breaks, before you fatigue, about every 15 min. Use this time to stretch. An easy one is to assume a wide stance, make sure you are stable, place your hands on your low back, and slightly arch back for 10 repetitions.
- Make sure to stretch again, after the job is finished.
On a side note, if you are lucky enough to have a snow blower, USE IT! Or, hire the neighborhood children to help you out.
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| Tom Kaynak MPT, ATC, Dir. of Rehabilitation Saddle Brook |
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| Jaclyn Fehrenback DPT, MDT Saddle Brook |
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