Before enjoying snowy activities like skiing, snowboarding and sledding, you have to get the car out of the driveway first. That’s when you go grab the shovel. We can all agree that shoveling is a pain. It’s one of the reasons many New Englanders head south for the winter. But while shoveling is a nuisance, it’s also one that can do some serious damage to your body and could even result in death.
According to the Vermont Department of Health, about 100 people die in the U.S. each year while shoveling snow. The cold weather combined with the physical exertion of shoveling can stress your heart and cause a heart attack. Older adults, individuals with pre-existing heart conditions and people who are usually sedentary, are all at higher risk for a heart attack while shoveling snow. Even pushing a heavy snow blower also can cause injury.
The American Heart Association has some tips for heart-safe snow shoveling:
- Give yourself a break. Take frequent breaks (every 10-15 minutes) to avoid overstressing your heart. Pay attention to how your body feels during those breaks. Drink some water and stretch your arms, shoulders and back.
- Don’t eat a big meal before or soon after shoveling. Eating a large meal can put an extra load on your heart.
- Use a small shovel or a snow thrower. The act of lifting heavy snow can raise blood pressure during the lift. It is safer to lift smaller amounts. When possible, simply push the snow.
- Learn the heart attack warning signs and listen to your body. Even if you’re not sure it’s a heart attack, have it checked out. Carry your cell phone in your pocket and call 911 immediately if you experience any signs of a heart attack.
- Do not drink alcohol before or immediately after shoveling. Alcohol can increase a person’s sensation of warmth and may cause you to underestimate the extra strain your body is under in the cold.
- Consult a doctor ahead of time. Before you start shoveling, talk with your doctor if you have a medical condition, do not exercise regularly, or are middle-aged or older.
- Be aware of the dangers of hypothermia. Hypothermia is a medical emergency that occurs when your body loses heat faster than it can produce heat, causing a dangerously low body temperature. Heart failure causes most deaths in hypothermia. To prevent hypothermia, dress in layers of warm clothing, which traps air between layers forming a protective insulation. Wear a hat because much of the body’s heat can be lost through the head.
Snow shoveling, if not done using proper technique, can also result in severe injuries, especially in the lower back.
Consider shoveling as a form of aerobic exercise. If you head over to the gym or go for a run outside, you would normally do some warm-up exercises and stretches to get the body going. The same concept applies to snow shoveling. Simple stretching focusing on the back and hamstring loosens muscles, improves blood flow and prepares the spine and supporting muscles for a vigorous workout. A warm-up also prepares the heart for what’s to come.
Like any strenuous exercise, you want to drink plenty of water. You may not be as thirsty in cold weather, but you risk dehydration which can lead to numbness in your extremities and other complications. You also want to have some food in your system like protein and complex carbohydrates to provide that extra boost of energy. As mentioned in the above tips, do not shovel right after eating a heavy meal or drinking alcohol.
It may not seem like much, but choosing the right time of day to shovel and the shovel itself are important. Shoveling as soon as you wake up risks damage to the spine. The spinal discs haven’t been hydrated to their maximum first thing in the morning and may be at a higher risk of damage by herniation through bending or twisting movements.
Don’t save the snow shoveling until after the storm. It’s much easier to push away a couple of inches of light snow than 6 inches of heavier snow. Shoveling multiple times during a storm means you’re less likely to have to remove deep snow.
Your shovel should:
- Have sturdy handgrips
- Be long enough so that when the blade is on the ground, the handle reaches the user’s elbow or chest
- Be adjustable
- Have a curve, bend or S-shaped shaft
- Be lightweight
- Have a metal blade along the edge to scrape off snow
A good shoveling technique will avoid bad back injuries. You could have the best snow shovel made, but it will only be a great tool for you to use IF you maintain proper posture. A good technique will prevent injury and you also won’t tire out as quickly. The website, spine-health.com suggests these guidelines.
- Keep the back straight at all times. Lead with the hips, not the lower back, and push the chest out, pointing forward. Then, bend the knees and lift with the leg muscles, keeping the back straight at all times. Keep the feet hip-width apart for improved control.
- Stabilize the spinal posture with appropriate hand placement. Positioning one hand on the handle and the other about 12 inches lower on the shaft allows the back to remain straight and stabilized.
- Dump snow by pivoting the entire body along the direction of the foot. If dumping snow to the left, keep the left foot facing outward (to the left) while shoveling, and dump the snow by pivoting the entire body in the direction of the foot. Avoid twisting the spine alone.
- Avoid excessive arm movement. While dumping snow, maintain minimal arm movement by keeping the shovel’s load close to the body. Doing so helps reduce exertion on the back, shoulder, and arms.
After you’re done shoveling, the work is not over. Recovery is almost as important as your warm-up. You do want to rest for a short period following your latest snow shoveling session. Resting for hours or days after shoveling could lead to a stiff back making healing more difficult. After that brief rest period, try and engage in a light activity like stretching or a short walk or jog.
Over-the-counter pain relievers like ibuprofen, naproxen, and acetaminophen can reduce pain and soreness. Topical medications such as capsaicin, menthol and lidocaine can also do the trick. Like any other medication, consult with your primary care provider to see which one is right for you.
Alternating between hot and cold treatments can help relieve pain and soreness. Ice the problem areas for a bit following your activity, but a warm bath, especially with Epsom salt, will also help.
Remember when the white stuff starts to fall this winter, if you think snow shoveling is a task your body isn’t up to, call on a neighbor, family member or friend to help. If you are going to head out follow the tips above, dress warm, take it slow and think spring! Happy shoveling!