Snow Shoveling Tips:
1-Stretch/Warm-up
Shoveling is physically demanding on your body; stretch gently before to warm up your muscles and joint to prepare them for activity. Stretch again when you finish to cool down your muscles.
2-Dress in layers
You will heat up as you shovel. Dress in layers so that you can remove them.
3-Hydrate
Have a large bottle of water or an electrolyte drink to keep you hydrated.
4-Push don’t throw!
It is best to push snow rather than lift and toss snow. If you need to move the snow to the side, lift and turn your whole body. Quick rotational forces, coupled with a long lever arm of the shovel and a load snow can be damaging to the discs, joints, ligaments and muscles of your spine.
5-Switch Sides
We all have our dominant side, and if you only shovel on that side of your body you will
create asymmetrical stress and imbalance in your spine. Best to alternate the side you
shovel on every 5 minutes.
6-Take Breaks
Periodic breaks are important, especially if you feel your heart rate increasing. Hydrate, stand
up straight, walk and stretch at least once every 20-30 minutes
7-Take Your Time
Pace yourself. Slow and steady will still get the job done.
If you have pain while shoveling that’s a good time to stop. Pain is your body’s way of saying something is wrong. Listen to your body when you first get warning signs or you can cause greater damage.
If you are in pain after and it feels like you have used muscles you haven’t used in a while, stretching and moist heat for 20 minutes on, 1 hour off (repeat if necessary), can give relief.
If the pain is near your spine or a joint in your body, you probably injured a joint or ligament. Ice is usually the preferred treatment for joint injury. If it is acute (new), for the first 24 hours ice as often as you can 15 minutes on, 15 off, repeat. Always put a damp cloth between the ice pack and your skin.
This advice does not replace proper medical attention. If in doubt, call or email your chiropractor for advice.
This information is solely advisory, and should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a healthcare professional who is familiar with your updated medical history. We cannot be held responsible for actions you may take without a thorough exam or appropriate referral. If you have any further concerns or questions, please let us know.