Snow shoveling is a fact of life for those of us in and around Chicago. With an average of 36” of snow each year and occasional heavy snow and ice, we are forced to clear a safe path from our doors to vehicles. We need to learn to do this in a way to avoid injury.
Since this isn’t a typical activity in your daily routine, so you must take care not to punish your body. The American Journal of Emergency Medicine released a study which says an average on 11,500 individuals in the U.S. have a shoveling related injury every year. We have outlined some hacks to allow you to perform this activity safely..
Warm Up Before Plunging In
Although you may be hurried to get out in the morning, you can’t forget to warm up your muscles for a few minutes before starting. Try this simple 5 minute warm up. In fact, it’s not a bad idea to simply work this into your every day morning routine.
Choose the Right Equipment
You can find a reasonably priced good quality shovel at your local hardware store. Buy a shovel that is the proper height for your. With the blade on the ground, the snow shovel should come up to approximately your chest height, as this will reduce strain on your back because you aren’t bending down as far. The proper leverage will also make the snow easier to lift.
Also, try to use a lightweight, push-style shovel. If you use a metal shovel, spray it with a non-stick spray so snow slides of easily.
Learn the Right Technique
Shoveling and lifting snow off your driveway is a full body workout, you will be using legs, arms, abdominals, back muscles. Try to push the snow to one side and avoid throwing it as much as possible. If you have to throw, avoid a twisting and turning motion. Lift, then turn, to throw straight at the snow pile. Squat and bend your knees. Your legs take the stress off of your back when you lift heavy objects like snow. Be sure to keep your feet shoulder-width apart and tighten your abdominal muscles.
Don’t overdo it. Don’t wait until the snow is three feet deep to begin shoveling. Remove small amounts of snow more frequently to pace yourself during the event. If snow has piled up overnight, don’t try to shovel all of it at once. You should try to only lift the top two inches of snow off at a time to prevent injury.
If Your Are Physically Unable…Get Help to Avoid Injury
Snow shoveling is not a service provided by the of city of Park Ridge, but you have options: If you require snow shoveling assistance or would like to volunteer to shovel snow for a resident in the Ward in which you live, please call 847/318-5464 or 847/318-6721. The City will connect the two parties and any arrangements made are strictly between the resident and the volunteer. You can also contact a landscaping company, as many provide shoveling services (for a fee) as well.
If you’ve injured yourself shoveling, come see us at Active Health. We can usually fit you in for a same day appointment, 6 days a week. Doctors of Chiropractic are highly educated and specially trained musculoskeletal experts. If you experience back pain related to winter activities, give us a call (847) 739-3120.