12/16/2021
Tis the season of snow and the constant battle to keep our driveways, sidewalks, and cars clear which can become a hard workout and even result in an injury. Aches, pains, and stiffness are common with shoveling because it is an irregular activity that can be deceptively hard work and because shovels are poor ergonomically.
If you are lucky enough to have a good neighbour that clears sidewalks for you, they are called Snow Angels which is a recognizable service in Calgary. You can show your appreciation to a snow angel by printing and handing them a certificate provided by the City of Calgary website. (https://www.calgary.ca/csps/cns/seniors/snow-angels/snow-angels.html)
If you plan on clearing your own driveway and sidewalk, remember that it is easy to injure yourself with shoveling. Aches, pains, and stiffness are common because the shovel’s original design did not include ergonomic forethought and can easily put your body at a mechanical disadvantage. Here is what you should look for when buying a new shovel.
• Try to keep weight low. A 1.5 kg/ 3 lb shovel is ideal for light snow shovelling.
• The best material is fibreglass which is lighter and stronger than wood.
• Longer shovels (chest height) eases the strain on back muscles when pushing snow.
• Shorter shovels are more stable and lighter for lifting and throwing snow.
Snow shoveling, like any activity that isn’t performed regularly, has a risk of overworking and exhausting your body. Exhaustion and overworking will increase the risk of injury. Here are some tips to help prevent exhaustion and overworking.
• Pace yourself. Slow down if you have a big job or a large shovel.
• Take breaks. A short break every 15 minutes in extreme weather should include drinking fluids.
• Keep good posture. Keeping you back straight and braced becomes more important when working with heavier shovel loads.
• Rely on your legs. Legs are much stronger than your back and less likely to be injured.
• Constantly switch which arm/leg is lifting or pushing snow to avoid creating muscle imbalances.
• Wear layers. Appropriate protective clothing is always important when in the elements.
The last recommendation is to use proper posture and body mechanics while snow shovelling. When lifting snow, do the following.
1. Start with feet shoulder width apart with your front foot close to the bucket and one hand at the back of the shovel.
2. Bend at the hip and knees to allow your free hand to grasp shovel close to the bucket.
3. Lift the bucket by using your leg muscles to straighten your legs. Keep the bucket near you body and your back straight and strong.
4. Turn and face the the direction you plan on throwing before throwing the snow to minimize twisting while throwing.
Regardless of how hard you try, there is still a change you can injure yourself or get a sore back. If you are experiencing aches, pains, or stiffness due to an activity like shoveling or other, then book an appointment with a chiropractor. Chiropractors can help relieve these symptoms and get you back to normal activity sooner.
