By Dorina Bodner, DPT
Shoveling snow is more than just another household chore. It can be a very rigorous aerobic activity much like exercising at the gym. This task can be physically demanding on the back and shoulder muscles as well as the heart. Anyone with any type of heart condition should consult their physician before participating in snow removal activities to ensure safety. There are many ways to reduce the risk of back strain and reduce stress on the heart during the task of snow removal.
• First, it is important to remember to shovel snow early and often. Freshly fallen snow is typically lighter than snow that has been sitting, which can be heavily packed and melted.
• Before shoveling, it is important to warm up your muscles as you would before any aerobic exercise activity. A light exercise routine lasting ten minutes should be performed including stretching the shoulders, back, and legs.
• When gripping the shovel, try a wide grip separating the hands about 12 inches apart in order to get increased leverage when removing snow.
• Stand with a wide base of support–feet about shoulder-to-hip width apart–and always step in the direction you are shoveling to prevent twisting, which can cause injury to the back.
• Never throw snow over your shoulder. In fact, try to push the snow to the sides rather than lifting it at all to reduce stress on your back.
• Keep your core engaged and back straight–bending and lifting with knees rather than the back.
• It is very important to stay hydrated, take frequent rest breaks, and listen to your body. Remember that shoveling snow is like weight lifting–you need to take breaks in order to let your muscles recuperate between sets.
• Most importantly, if you experience shortness of breath, dizziness, and/or chest pain or tightening, stop shoveling and seek immediate medical attention.
Stay safe this winter season!
