Shoveling snow can be tough on your body, especially your back. If you don’t use the right technique, you can hurt yourself. But don’t worry! With the right warm-up and proper moves, you can shovel snow without causing injury. Here’s what to do—and what NOT to do—when it’s time to clear the snow.
Warm Up Before Shoveling
Before you start shoveling, it’s important to warm up your muscles. This helps prevent strain on your back and legs. You don’t need a long workout—just a few minutes of simple stretches can help.
Try these stretches:
- Neck and shoulder rolls: Gently move your neck in circles to loosen up.
- Arm circles: Stretch your arms to warm up your shoulders.
- Leg stretches: Stretch your legs, especially your hamstrings and quads, to get your muscles ready for bending.
What NOT to Do When Shoveling Snow
There are a few common mistakes people make when shoveling that can hurt their backs. Here’s what to avoid:
- Don’t Bend at the Waist: Bending at your waist puts pressure on your lower back. This can lead to painful back injuries. Instead, bend your knees!
- Don’t Lift and Twist: Lifting snow and twisting your body at the same time is dangerous. This can strain your back and shoulders. Avoid twisting while you lift!
- Don’t Throw Snow Too Far: Throwing snow far from your body can hurt your back. It’s better to move the snow in small, manageable piles rather than tossing it a long distance.
What You Should Do When Shoveling Snow
Now let’s talk about the right way to shovel snow. Follow these simple tips to keep your back safe:
- Use Both Hands on the Shovel: Always use both hands to grip the shovel. This helps you control the shovel better and reduces the chance of hurting yourself.
- Bend Your Knees, Not Your Back: When lifting snow, bend your knees instead of your back. Your legs are much stronger than your back, so let them do the heavy lifting. Keep the shovel close to your body to reduce strain on your back.
- Use Your Center of Gravity: Stand with your feet shoulder-width apart. Keep your body balanced and use your center of gravity to help push the snow. This makes the job easier and safer!
- Bonus Tip: Use Your Knee as a Fulcrum: Here’s a helpful trick: when lifting snow, use your knee as a support point. This reduces the pressure on your back and helps you lift the snow more easily. It’s like using your knee as a pivot to help with the lifting!
Conclusion
Shoveling snow doesn’t have to be hard on your body. Just remember to:
- Avoid bending at the waist, twisting, or throwing snow too far.
- Bend your knees, use both hands on the shovel, and keep your body balanced.