With the first big snowfall of the year, many people will be shoveling the heavy, wet snow. Donald J. Novak, P.T., D.P. T. and owner of Amber Hill Physical Therapy, notes that due to its repetitive nature, shoveling — especially this heavy snow — can easily cause muscle strain in the lower back and shoulders. That’s especially true if a person is out of condition and doesn’t lift properly.
Dr. Novak has these recommendations from the American Physical Therapy Association:
• Lift smaller loads of snow, rather than heavy shovelfuls.
• Bend your knees and lift with your legs rather than with your back.
• Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier.
• Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent “next-day back fatigue.”
• Take frequent breaks and periodically stand up straight and walk around to extend the lower back.
• Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds.
• If you experience back pain, consult a licensed physical therapist.
To avoid injury in this and other activities, you may also need to learn some new habits. A physical therapist can evaluate your strength and flexibility and design a fitness program that meets your needs.
