Protect Your Back this Winter

As a massage therapist in New England I have seen my fair share of clients this winter who have injured their backs while shoveling. Shoveling the white stuff can be grueling especially after the winter we have had so far, but there are ways to do it safely.

The first step is preparation and this means making sure your muscles are ready to work. Do a few simple back stretches including flexion (bending), extension (straightening) and rotations as well as stretching out your other shoveling muscles including your shoulders, arms, and legs. Your massage therapist can show you these stretches if you are not familiar with them. Next, make sure that you are dressed properly for the cold. Warm muscles will be more relaxed and will work in a more efficient manner than cold, tensed muscles. Warm, stretched muscles will be less likely to be strained leaving you feeling much better after the task is complete.

As far as the actual shoveling, it is best to follow the basic guidelines of good body mechanics. The first technique is making sure that you are close to the load that you are lifting. The shorter the "lever arm" (the distance between your center and what you are lifting), the less amount of strain that is put on your muscles especially your back. So don't reach into that drift, get close then dig. Next, when lifting the snow, make sure to bend your knees and lift with your legs and not with your back. Keep your back relaxed and don't bend. To unload the snow, keep the end of the shoveling close to your center (short lever arm rule)and move your feet to where you want to dump it- don't twist! As I am observing people as I drive down the snowy lanes, most people are breaking this rule and will ultimately have very sore low backs in the morning.

These steps may seem like they add to length of a task that so many people dread already, but it will make you feel so much better when you are done and will prevent that emergency visit to your massage therapist. May the rest of your winter be safe!