Omaha winters bring their share of snow, and with it, plenty of shoveling. Clearing a driveway is hard physical work. It combines bending, lifting, twisting and throwing, often in the cold and often first thing in the morning. It is no surprise that shoveling snow is a common cause of back pain each winter.
Here is how to protect your back, and your heart, the next time the snow piles up.
Why shoveling strains the back and the heart
Each shovelful of wet snow can be surprisingly heavy, and most of the work is done with bent-forward posture and the arms extended. Repeating that hundreds of times can tire the muscles of your back and shoulders quickly.
Shoveling is also demanding on the heart. The American Heart Association warns that the combination of cold temperatures and heavy exertion increases the workload on the heart and may raise the risk of a heart attack for some people. If you have heart disease, risk factors for heart disease, or are not used to regular exercise, talk with your doctor before shoveling, and consider asking someone else to clear the snow.
Dress and warm up
- Wear layers you can remove as you warm up, plus a hat and gloves.
- Choose boots with good tread to reduce the risk of slipping.
- Warm up for five minutes with a brisk walk and gentle arm and hip movements before you start.
Choosing a shovel
A lightweight shovel with a smaller blade means lighter loads. A curved or adjustable handle can help you stay more upright. For long driveways, a pusher-style shovel lets you move snow without lifting it at all.
Push, don’t throw
Whenever possible, push the snow to the side rather than lifting it. When you must lift:
- Bend at your hips and knees, keeping your back long.
- Keep the shovel close to your body.
- Lift smaller amounts.
- Turn your whole body to face where the snow is going instead of twisting and tossing it over your shoulder.
Pace and breaks
Shovel in short sessions and take regular breaks. For heavy snowfall, clear a few inches at a time throughout the storm rather than waiting for a deep, heavy layer. Stay hydrated, and avoid shoveling right after a large meal.
After shoveling
Gentle walking and light stretching afterward can help you cool down. Some muscle soreness the next day is common. If you notice pain that lasts, worsens or spreads into your legs, have it checked.
Warning signs that need urgent care
Stop shoveling immediately and call 911 if you have chest pain or pressure, pain spreading to your arm, neck or jaw, shortness of breath, a cold sweat, nausea or lightheadedness. These can be signs of a heart attack.
For more on keeping your back healthy during seasonal chores, see How to Protect Your Back While Gardening.
When to see a professional
Get prompt medical attention if you notice any of the following:
- Numbness, tingling or weakness in your arms or legs
- Loss of bladder or bowel control
- Pain after a fall, car accident or other injury
- Fever, or pain with unexplained weight loss
- Pain that is severe, getting worse or keeps you awake at night
Contact your doctor, or call 911 or go to an emergency room if symptoms are severe or sudden.
How we can help
If winter chores leave your back sore, our chiropractors can assess what is going on and help you get moving comfortably again. Learn about chiropractic care or contact our office.
This article is for general educational purposes only and isn’t a substitute for professional medical advice, diagnosis or treatment. If you have a specific health concern, please consult a qualified healthcare provider. In an emergency, call 911.
Sources
- American Heart Association Warns of Snow Shoveling Health Hazards, American Heart Association
- Back Pain, National Institute of Arthritis and Musculoskeletal and Skin Diseases
Have a question about your situation?
Articles can only go so far. If you’d like a professional opinion about what you’re feeling, our chiropractors are happy to help. Call us or schedule a visit.