Don’t let this winter chore get the better of you
There is something beautiful and peaceful about freshly fallen snow and outdoor winter activities can be invigorating. I, for one, enjoy the task getting outside and shoveling snow on a clear sunny winter day. To be successful, I prepare ahead of time. This post will give you some pointers for injury prevention to keep you out of the occupational therapy clinic.
Shoveling snow can be a very physically demanding winter chores. Lifting heavy snow and bending repeatedly can put stress on your muscles, joints, and heart. With the right techniques, you can reduce your risk of injury and make the task safer and more manageable.
Shoveling may seem straightforward, but it can lead to:
- Low back pain and strain
- Shoulder and upper limb injuries
- Neck and upper back discomfort
- Overuse injuries from repetitive lifting and twisting—wrist and elbow pain are common concerns I see in the hand therapy clinic
Choose the Right Equipment
Using the proper tools can make a big difference:
- Pick a shovel that is lightweight and fits your height so you do not have to bend excessively
- Choose a shovel with a wide, ergonomic handle for a comfortable grip
- Consider using a shovel with a curved or adjustable handle to reduce strain
- Depending on the type and weight of the snow, you may have more than one shovel—metal shovels can be heavier than plastic, but do a good job with wet or icy conditions.
- Wear gloves, warm clothing, and proper shoes with good traction to prevent slips
Warm Up Before You Shovel
This is the step most of us skip, especially if snow fall happened overnight and we want to clear a path, while also getting off to work on time. One of the worst things you can do is get out of bed, don your winter gear and immediately begin this vigorous activity without a warm up. Preparing your body can prevent injuries:
- Take a brisk 3–5 minute walk to increase circulation
- Stretch major muscle groups including your neck, shoulders, arms, back, and legs
- Consult your Occupational Therapist for specific stretches and warm-up routines that are safe for you, especially if you have a history of arthritis, tendinitis, shoulder or back issues
Protective Devices
You may have a support or an orthosis for ongoing arthritic joint pain or tendinitis. Don’t forget to wear these. Having a support on the thumb, wrist or elbow can make a big difference when performing an exertional activity. If you can’t get your support to work with your winter clothing, work with a CHT to be fitted with a product that works under your gear but still provides needed support.
Body Mechanics for Safe Snow Shoveling
Protect your body while lifting and moving snow:
- Keep the shovel close to your body and bend your knees instead of your back when lifting. Engage your core when lifting the load and if the snow is particularly heavy, avoid filling the shovel to the max
- Avoid twisting; turn your whole body instead of just your spine when throwing snow. You want to act like a robot
- Switch hands and sides frequently to balance the workload
- Take breaks every 15–20 minutes to rest your muscles and stay hydrated. Cold winter air is dry but with the cold temperature, we don’t always get as thirsty as we would on a hot day. Hydration during the task and afterwards is important
- If you have a large area to shovel, divide the work into smaller sessions
Make Winter Chores Safer
Shoveling snow does not have to lead to pain or injury. With proper warm-ups, safe lifting techniques, and the right tools, you can complete your snow removal efficiently and safely.
Your Occupational Therapist can provide personalized strategies to protect your back, shoulders, and joints so you stay healthy throughout the winter season.
If snow removal caused new or flared up old areas of pain in the shoulders, elbows, wrists or hands, have the issue evaluated by your doctor and request to see an occupational therapist, certified hand therapist for help. Winter snowfall can return and you want to be prepared.
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