REALLY?: Tips to avoid back pain from shoveling snow

It happens year after year: The white stuff falls from the sky and the good folks of the neighborhoods are seen bustling out of their homes, shovel-in-hand, to clear their driveways and sidewalks. This is also the time of year when our phones start ringing off the hooks from people who have injured their backs, shoveling snow. That person on the other end of our phones is generally not only looking for relief of their current pain, but also looking for answers on how to avoid it happening in the future. You can blame chiropractors for being in cahoots with the shovel companies, or laugh about finding one of us hosing down the sidewalks—but all joking aside, we are here to help you get back to work and back to the things you love to do. The scary part is, most of the time, there was an underlying issue that has been lurking under the surface for a while, but the snow removal was just the straw that broke the camel’s back (see what I did there?). Here are some tips to help avoid any unnecessary suffering:

• Plan ahead. 

• Get the right equipment. A good shovel with an ergonomic handle designed to scoop the snow, and then another shovel with a wide blade to the push the lighter stuff away. Of course, a snow blower can help, but used incorrectly they can do damage as well, if the operator is trying to pull it too hard, not allowing the blower to propel itself.   

• Make sure you have plenty of time. Avoid rushing, take a few breaks to rest your muscles and don’t take such large scoops.    

• Use good lifting techniques.

• Bend with your knees and hips instead of your back. 

• Don’t squat lower than a 90-degree angle. (This also preserves your pants from splitting.)

• Don’t lift more weight than you can handle.

• Warm up and stretch out. Your muscles do not have an on/off switch—they’re a crock pot, not a microwave. It is ideal to stretch and warm up your muscles for 30 minutes before hitting the driveway first thing in the morning. For most people scooping snow is a major workout. If you’re out of shape, divide up the work load and start slow.  

• Hire it out.

• If you have a bad back, why risk it? It may be money and time ahead, but there are volunteer groups and organizations that would be happy to help people in need. Don’t be afraid to ask. A canister of cookies or 12-pack of beer can go a long ways!

• Tune up. You tune up your snow blower and lawn mower before the season, why not your back? Find those trouble spots and get them corrected before they can do damage that could possibly put you out of work or out of play.