Winter in Michigan generally brings heavy snowfalls, which also means, for many people, the thankless task of shoveling snow. What seems an innocuous enough exercise can quickly lead to low back pain, even sciatica, unless correctly done.
These can be avoided by applying proper body mechanics, preparing one’s body with stretching and observing safe shoveling practices. In the following guide, we will discuss tips to help keep your back healthy and pain-free this winter.
The Dangers of Shoveling Snow
Snow shoveling can put tremendous strain on the lower back because of repeated bending, twisting, and lifting. Cold and stiff muscles contribute to:
Muscle Strains: Overloading the back muscles can result in painful strains or sprains.
Herniated Discs: Excessive pressure on the spine can cause discs to bulge or herniate, irritating nearby nerves.
Sciatica: Incorrect movements can irritate the sciatica and create sharp pains, numbness, or tingling from the lower back down the leg.
Safety Tips for Shoveling in the Snow
Warm Up Before You Shovel
Like all forms of exercise, it is important to prepare for shoveling. Cold muscles are more susceptible to injury, so warm up 5–10 minutes before going out.
Dynamic Stretches: The flowing of blood is made with light stretches such as leg swings, arm circles, and hip rotations.
Light Cardio: Do some brisk walking or jogging in place to get your entire body loose.
Use Proper Body Mechanics
The technique is key in shoveling to protect your back:
Lift with Your Legs: Bend with your knees. Use your leg muscles to lift the shovel.
Keep the Shovel Close to Your Body: The closer you hold the shovel, the less strain is put on your back. Avoid overreaching or twisting.
Avoid Twisting: Don’t twist your spine, but pivot your whole body to throw snow to the side.
Push, Don’t Lift: Avoid lifting snow altogether by pushing it to eliminate weight off your back.
Pace Yourself: Shoveling is extremely labor-intensive, so rest frequently while performing this activity. Shovel small amounts at a time versus lifting heavy piles.
Shoveling is extremely labor-intensive, so take frequent rest while performing this activity. Shovel small amounts at a time versus lifting heavy piles.
Choose the Right Shovel
A lightweight, ergonomic shovel with a curved handle can minimize the bending that must be done and reduce stress to your back. A plastic shovel will be lighter than a metal one, so choose that.
Stay Hydrated and Dress Warmly
Cold weather can tighten muscles and increase the likelihood of injury. Dress in layers to keep warm, and stay hydrated to maintain muscle function.
Stretching After Shoveling
After shoveling, take a few minutes to stretch your back and legs to release tension and prevent stiffness:
Cat-Cow Stretch: This exercise is done on your hands and knees, during which time you will be switching between arching your back up and down toward the floor for better mobility of the spine.
Child’s Pose: Sit back onto your heels while stretching your arms forward to release tension in the lower back. Standing Hamstring Stretch: Place one leg on a high surface and lean forward, stretching the back of your thigh.
Prevention of Snow Shoveling Injuries
Engage your core: Core sets like planks and bridges stabilize the spine and, in turn, protect the back when heavier lifts are done.
Use Assistive Equipment: For large areas, the use of a snowblower may reduce physical strain. Listen to your body: If you are shoveling and the activity causes pain or discomfort, then stop immediately. When to Seek Help If you have persistent low back pain or sciatica following shoveling, do not ignore it. Muscle strains or nerve irritations can get worse if not properly cared for.
At Robotic Muscle Therapy, we specialize in treating back pain and sciatica with precision and care. Advanced therapies target the root cause of pain for relief and faster recovery. Stay Safe This Winter Shoveling snow doesn’t have to be a real pain in the butt–literally. If you can prepare for it, use some good body mechanics, and some safe practices then your back might remain injury-free so that you can at least find some beauty during a Michigan winter. If you have any questions or concerns regarding low back pain or sciatica, please call 248-985-9888 for further information or to schedule an individualized appointment. Stay safe and keep on shoveling!