Lift Light, Shovel Right!
Dr. Carole Smith - Clinic Director, BA, DC
From the Ontario Chiropractic Association
When you consider that a shovelful of snow weighs 5 to 7 pounds, you realize
how much weight you have to lift to clear your sidewalk or driveway - on
average, several hundred pounds! These tips will help keep your back in
top shape:
- Don't let the snow pile up: If the weather
report calls for several days of snow, frequent shovelling will allow
you to move smaller amounts of snow at once.
- Pick the right shovel: Use a lightweight
pusher-type shovel. If you are using a metal shovel, spray it with Teflon
first, so snow won't stick to it
- Push, don't throw: Always push the snow
to the side rather than throwing it. That way you avoid lifting heavy
shovelfuls of snow, and sudden twisting or turning movements.
- Bend your knees: If you find you have to
lift a shovelful of snow, use your knees and your leg and arm muscles
to do the pushing and lifting, while keeping your back straight.
- Warm up: Before tackling any strenuous activity
take the time to warm up with some overall conditioning (a 10- to 15-minute
walk, even on the spot, should do it), followed by some simple stretching
- Take a break: If you feel tired or short
of breath, stop and take a rest. Shake out your arms and legs. Stop shovelling
immediately if you feel chest pain or back pain. If you have back pain
that is severe or that persists for more than a day after shovelling,
see a chiropractor. If you have chest pain that is severe, see a medical
doctor immediately.
This winter, have fun and stay fit.
- Dress for the weather: Layered clothing works
better to keep your muscles warm and your skin dry so you don't
get chilled. You may want to invest in clothing designed specifically
for winter outdoor activity or layer garments made of natural fibres
- Know when to rest: Rest when you feel tired.
Stop your activity immediately if you experience sudden or prolonged pain
in any joint or muscle. Cool down by stretching, and change into dry,
warm clothes.
- Stay hydrated: Don't be fooled by the temperature!
Your active body needs plenty of fluids even though it's cold outside.
Be sure to drink lots of water or juice before, during and after winter
sports.