Chicago Home and Lifestyles – 6 steps for safe snow shoveling

Most people don’t realize that shoveling snow is a total body workout! It can exacerbate upper back issues, injure your obliques, and cause strain on your lower extremities—from your hips to your knees, and as far down as lower legs. 

In short, if you’re not in the best shape, you might end up in traction on the couch. Fortunately, this can be avoided with some proper technique. 

Warm up. Think about shoveling as a form of exercise, like a workout. What’s the first thing you do before a workout? Yes, warm up! Walk vigorously in place for a few minutes. Do some arm circles, ten forward and ten back. Rotate your torso, pivoting on the opposite foot for a minute. Do several hamstring stretches. Heel raises while tightening your calf muscles at the top, repeat for a minute. 

Protect your body. Wear boots that are waterproof and have good traction and ankle support. Drink plenty of water to stay hydrated!

Don’t wait until there’s 6 inches. Go out when there’s no more than 2 or 3 then do it again later. There is much less stress on your body doing 2 inches than waiting till there’s so much you’re out there for 3 hours. 

Remember proper form. Keep your back straight through all your movements. Use your knees and hips to lift, not your back. If you can avoid lifting that’s a trick too. Avoid twisting as much as you can. Pivot your entire body instead of rotating your trunk. If you move as a mechanical unit, it reduces musculoskeletal injury. 

Scoop smaller amounts. High load repetitive stress will equal a higher chance of strain and injury as opposed to shoveling more small loads. If the snow is light enough, just push it along as much as possible.

Make it fun! Make the task more enjoyable by listening to your favorite workout playlist. But don’t forget your proper form while you’re getting into the music! Also, snow does not have to be a one-person job. Get those kids off the couch and make them earn their keep. Just make sure to teach them proper form.

Kathleen Weaver-Zech and Dean’s Team Chicago