By Dr. Alex Ivashenko, PT DPT OCS AHC
Board Certified Orthopedic Physical Therapist with Jersey Central Physical Therapy
In light of the upcoming winter season, shoveling is dangerous. Snow shoveling is one of the most high-intensity exercises you can do.
But there are steps you can take to shovel safely and ensure that you survive the winter in one piece.
• Stay in shape. You will have less to worry about when the flakes start falling.
• Work up to it. Warm up inside and incorporate stretches (hamstrings) and core strengthening (planks).
• Don’t do it all at once. Shovel for 5 or 10 minutes, then go back inside for 10 minutes.
• Practice proper technique. Push the snow-containing shovel instead of lifting it. But if you do have to lift, do more of a knee squat, your back arched as if looking to the sky. Do not rotate or twist your body.
• Pick the right tools. Ergonomic shovels tend to take the stress off the back.
• Layer warm clothing and good boots. Being underdressed will leave you vulnerable to a painful strain.
The cardinal rule is to practice a bit of common sense. As with any exercise, if you’re out of shape and/or have had back injuries in the past, check with your health care provider before tackling that snowdrift.
