Living in the Great White North is a beautiful thing, but it can come at a price, and I don’t mean the heating bill! Cities in Canada can average 2 metres (or 6.6 ft for you southerners!) of snow fall every winter. If done well, shovelling snow can actually make you stronger instead of wearing you down. However every year we hear the horror stories of a neighbor or family member who has hurt themselves while shovelling.
A study from the US looked at the injuries and medical emergencies associated with snow shovelling. Of those injuries, 54.7% were to soft tissue structures (muscles, ligaments and tendons), with the lower back accounting for 34.3% of those cases. The majority (53.9%) of these injuries occurred due to acute musculoskeletal exertion, being followed by slips and trips (20.0%) as the second most common cause of injury. These injuries can be prevented if you prepare before you brace for the cold and start shovelling.
Here are some MoveSafe Principles you should follow:
Warming up the specific muscle groups you will be required to use while shovelling can help reduce your risk for musculoskeletal injury.
Some of the most important muscle groups you will use are your glutes and hamstrings. These muscles work together to allow you to lift the snow. You can warm them up by practicing a few hip hinges.
Performing a few shoulder hinges will increase the mobility in your upper back which will allow you to position your shoulders in a stronger and more stable position as you shovel.
It is also a good idea to add in a few balance exercises to activate your core and other stabilizing muscles which will decrease your risk of slips and falls.
See below a short follow along video for this Warm-Up routine:
Picking the right equipment for your task can help you maintain a safe snow shovelling technique.
Use the MoveSafe ‘Big 3’ healthy postures and movement technique while you are shovelling to keep your back healthy and strong.
Ensuring that you come back inside healthy after shovelling snow is important. We have created a downloadable one page checklist that you can post by your door to remind you of the tips included in this article everytime you walk outside to shovel. If you are interested in learning more about how the body functions to regain your balance when you do slip, check out our article on Preventing Slips, Trips and Falls.
