Sky Lakes Medical Center | Live Smart | Winter 2019

SkyLakes.org | LIVE smart 7 Shovel snow safely By Elodie Fuller, PT, DPT and Joyce Chadderdon, PT, DPT, NCS Sky Lakes Outpatient Rehab Services When the driveway and sidewalks are coated in a thick blanket of snow, it’s time to get a shovel out for what some consider to be a dreaded chore. Before you tackle the first snowfall of the season, though, take some time to read these snow shoveling safety tips to help avoid potential injury. Snow shoveling can lead to a number of health risks for many people, from shoulder and back injuries to heart attacks. The mix of cold temperatures and physical exertion increases the work load on the heart, which may increase the risk of a heart attack for some people. Just walking through heavy, wet snow can place strain on your heart, according to the American Heart Association. Warm up. Get your muscles ready for work before heading out to shovel by doing some light movements, such as bending side to side or marching in place. Lighten your load. Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to bend your knees and lift with your legs not your back. Wear layers. Dress in layers and remove them as you get warm to maintain a comfortable body temperature. Choose your shovel wisely. Ergonomically designed shovels can help reduce the amount of bending you have to do. A lighter weight, plastic shovel instead of a metal one can help decrease the amount of weight you’re lifting. Push rather than lift. Pushing the snow with a shovel instead of lifting can help reduce the repetitive strain on your body. Avoid excessive twisting. The spine does not tolerate twisting as well as it can other movements. Step in the direction in which you are throwing the snow to prevent the low back from twisting to help prevent next-day back fatigue. Hit the pause button. Pace yourself and be sure to take frequent breaks. Consider taking a break after 20 to 30 minutes of shoveling snow, especially when the snow is wet and heavy. Take stretch breaks. Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: Stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds. Stay hydrated. Drink plenty of water while shoveling. Keep up with the snowfall. Try to shovel the snow shortly after it falls when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move. When large accumulations are expected, consider shoveling periodically throughout the snowstorm to avoid having to move large amounts of snow at one time. Here are some tips to help keep you safer while shoveling snow: