Shoveling Tips

Winter Shoveling Tips

Old Man Winter has been wicked rough this winter but don’t let him destroy your back. The repetitive motion of shoveling can be one of the worst things for a person with a weak back or even a weak heart.

With the heavy snowfalls in the Plymouth, MA area this year the best possible solution is to hire a professional to clean your walks and driveways. Even turning to the young adults in your neighborhood could be a huge lifesaver. Remember the $30-40 dollars you spend could save you thousands in bills and lost time of work.

If you are the stubborn type and will not pay someone to help you with the snow then you really need to work on the proper technique and shovel to your limit and decrease any chance of injury. The study of ergonomics has come a long way and has lead to a variety of shovels. You can pick these up at any local hardware store. In the Plymouth area I recommend Balboni’s Landscape Supply, they are excellent to work with. www.balbonilandscape.com Tell them Dr. Josh sent you and they will help you find the best fit for you.

Before you start to shovel outside in the cold make sure you do some proper warming up. Remember Professional Football Players warm up before everything they do so we should do the same.  Warming up is very simple, check out our videos or click here http://www.bigbackpain.com/back_exercises.html

Now after your warm up is complete its time to tackle the task at hand. The best way to move the snow is by pushing it as much as you can. If there is a lot or if its very heavy and you have to scoop it make sure to stay within your weight limits and use the correct lifting technique.  The proper way is by keeping your low back straight up and down and bending at the KNEES and not at the waist. This allows for proper weight distribution on all joints. If you need to put the snow to a side make sure NOT to twist at the waist but instead turn your entire body by taking a step that way. This will assure no twisting of the lumbar spine and discs.

 Dr. Josh’s Top 5 Things to Remember

1. Warm up
2. Pick correct gear
3. Push don’t throw
4. Bend at the knees NOT the waist
5. Take small breaks. If you feel any chest pains stop immediately