As we move into the winter months, shovelling snow may become a frequent activity. The most common area for a shovelling-related injury is the low back. In most cases, the injury is due to overuse of the muscles but there is also increased loading through the joints.
The general rule when shovelling is to reduce the bending moment and repetition.
Some other helpful tips include:
When possible, push the shovel instead of lifting
Use momentum (forward rather than twisting)
Keep the load close to your body
Use your knee as a lever when lifting
Use a sleigh shovel or snow blower for clearing larger areas
Avoid large and heavy shovels for lifting
Take a break every 10 minutes
Spread the job out over the day
Ask for help!! (That’s what kids are for)
There has been some research done on the influence of the type of snow shovel shaft (straight-shaft vs. bent-shaft). A 2014 Lewinson et al. study concluded that a bent-shaft shovel can likely reduce joint loading in the lower back therefore may have a role in snow shovelling injury prevention. Participants in this study received rest periods between each shovelling cycle to prevent muscular fatigue which further supports incorporating breaks.
If you happen to tweak your back, shoulder, etc. while shovelling, chiropractors can help with those aches and pains!
References
Lewinson RT, Rouhi G, Robertson DG. Influence of snow shovel shaft configuration on lumbosacral biomechanics during a load-lifting task. Applied ergonomics. 2014 Mar 1;45(2):234-8.
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