8 Snow Shoveling Safety Tips
Winter in Northeast Ohio means several months of snowy weather and the inevitable task of shoveling snow. It’s common to experience muscle soreness and aches and pain after shoveling, but more serious injuries can occur as shoveling snow in the cold temperature places stress on your body.
Common snow shoveling injuries include back pain, muscle strain, hernias, rotator cuff tears, bicep ruptures, and even broken bones from falling. For some, the risk of a heart attack is heightened as the cold temperature constricts blood vessels while the intense use of the upper extremities can lead to increased heart rate and blood pressure. To stay safe and prevent injury this winter, follow our snow shoveling tips below!
8 Tips to Prevent Injury While Shoveling Snow
Warm up and do light stretching before you go outside to shovel. It’s important to warm up your muscles prior to strenuous activity as cold, tight muscles are more prone to injury.
Wear warm layers of clothing that you can take off to maintain a healthy body temperature. Wear rubber-soled boots with good treads to reduce the risk of slipping.
Choose the appropriate shovel to minimize strain on your body. Shovels with a bent handle are designed to ease strain on the back while pushing snow. Shovels with a straight handle are designed for lifting and throwing snow. Use a light-weight plastic shovel instead of a metal one to decrease the amount of weight lifted. Be sure to use a shovel handle that is long enough for you so you can keep your back straight when lifting. Create space between your hands on the shovel to increase leverage and balance the weight. Hold the shovel close to your body to minimize stress on the back.
When lifting the shovel, use proper lifting technique. Keep your shoulder and hips facing the load you are lifting. Bend at the knees, lifting using the legs as this decreases the load and stress on your back, neck, and shoulders. Don’t overextend your arms to throw the snow and do not twist the upper body and spine. Instead, pivot with the whole body.
Don’t overload the shovel with excessive snow. Load smaller amounts of snow to decrease strain on your body and push snow rather than lifting it as much as possible.
Don’t overexert your body and take frequent breaks. Shovel periodically during a winter storm to avoid having to shovel large amounts of snow at once. Try to shovel shortly after the snow falls when it is lighter and fluffier. The longer the snow accumulates on the ground, the wetter and heavier it becomes and is more difficult to shovel.
Stay in good cardiovascular condition throughout the year and engage in strength training. The better conditioned you are when snow shoveling in required, the less stress on your body.
Consider alternate methods for snow removal, whether utilizing a snow blower, snow removal machine, or contracting with a snow removal service. If you do not feel safe to shovel or have underlying health conditions, such as a balance issue, heart condition, coronary artery disease, or orthopedic problem, do not shovel.
