Fitness: Shovelling Tips for the Season Ahead

How Do I Shovel Snow Without Hurting My Back?

Choose the right tool. A snow shovel should be light-weight, about 1.5 kg or a little over 3 lbs, and the blade shouldn’t be too large. A large blade results in your load being too heavy, putting too much stress on your heart and back. The handle should be long enough so that you don’t have to stoop to shovel.

Push the snow rather than lift it. If you must throw it, take only as much snow as you can easily lift and step in the direction in which you are throwing the snow. Don’t twist at the waist. And remember, the wetter the snow, the heavier it is.

Take frequent breaks when shovelling. Stand up straight and walk around periodically to extend the low back.

Dress warmly and make sure that your low back is well covered. If your spine is exposed to the cold, your muscles can seize up and result in back pain, muscle spasms and a lack of co-ordination.

Taken from a flyer sent out by Burrard Physiotherapy Associates in Vancouver, B.C

If you are unable to keep up with the snow removal around your home ask for help from a neighbour or check with your local high school. Many school boards have mandatory volunteer hours their students are required to complete. Some school boards will accept light maintenance and assistance to seniors with things like shovelling snow as part of these hours.

Check with your local government to see if there is any program or agency that can help with snow removal. Here is one that we found.

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