By Claire Connolly, SPT
Winter’s arrival brings with it the serene beauty of snow-covered landscapes but also the inevitable task of shoveling. For individuals dealing with low back pain, this winter chore can be particularly challenging. However, by adopting proper body mechanics and a mindful approach, it’s possible to navigate shoveling with low back pain while minimizing discomfort and reducing the risk of further injury.
Understanding Low Back Pain
Before delving into shoveling techniques, it’s essential to understand the nature of low back pain. Whether caused by injury, strain, or a chronic condition, low back pain can significantly impact one’s ability to perform physical tasks. Recognizing individual limitations and consulting with a healthcare professional is crucial before engaging in activities like shoveling.
Choose the Right Shovel
- Select a shovel with an ergonomic design, lightweight build, and adjustable handle to minimize bending and twisting, reducing strain on the lower back.
Warm-Up and Stretching
- Preparing your body for the physical demands of shoveling is essential, especially when dealing with low back pain. Begin with a gentle warm-up to increase blood flow to the muscles. Follow up with targeted stretches focusing on the lower back, hips, and hamstrings. These exercises help improve flexibility and reduce tension in the affected areas.
Mindful Shoveling Techniques
Stance and Posture:
- Start with a wide stance, positioning your feet shoulder-width apart to create a stable base.
- Maintain a straight back throughout the shoveling process, avoiding excessive bending at the waist.
Proper Lifting Techniques:
- Lift with your legs, not your back, by bending your knees and using the strength of your thigh muscles. Keep the shovel close to your body to reduce the load on your lower back.
- Consider pushing the snow rather than lifting when possible.
- Pivot your entire body when changing the direction of your shovel, minimizing twisting movements. (Twisting at the waist can exacerbate low back pain, so focus on controlled, deliberate motions)
Shoveling with low back pain requires a thoughtful and measured approach. By choosing the right shovel, incorporating a proper warm-up and stretching routine, and adopting mindful shoveling techniques, individuals can manage winter chores more comfortably. Remember to prioritize your well-being, pace yourself, and seek assistance if needed. With these strategies, shoveling can become a more manageable task, allowing everyone to enjoy the beauty of winter without sacrificing their health.
References:
- Shovel snow without hurting your back. Massgeneralbrigham.org. Accessed December 3, 2023. https://www.massgeneralbrigham.org/en/about/newsroom/articles/back-pain-shoveling-snow
- DeSimone GT. Shareable resource: The scoop on shoveling success. ACSMs Health Fit J. 2018;22(1):3. doi:10.1249/fit.0000000000000351
- Do AN. Snow shoveling techniques to prevent low back injuries. Spine-health. Accessed December 3, 2023. https://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries
- Srinivasu K. Tips to prevent back injuries during winter weather. Uchicagomedicine.org. Published February 9, 2021. Accessed December 3, 2023. https://www.uchicagomedicine.org/forefront/orthopaedics-articles/five-ways-to-prevent-back-injury-while-shoveling-snow
- Weiss C. Mayo Clinic Q and A: Top tips to avoid back injuries this winter. Mayo Clinic News Network. Published January 6, 2022. Accessed December 3, 2023. https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-top-tips-to-avoid-back-injuries-this-winter
