Tips for Snow Shovelling

Ice and snow are hazardous. Each year, Canadians slip and fall straining muscles and even braking bones when they are removing snow. Here are a few tips from to make snow removal safer and easier.

Warm up or start slow

Warm up your muscles by stretching your legs, doing some back stretches and arm swings
A light pushing motion of a small amount of snow will also help to warm up the body

Proper gear

A shovel that is too big for you may mean you have to push and lift 20 pounds of snow; one too small will make 1000 paths and take you much longer
Wear proper footwear. Good treads on winter boots are a must
Don’t overdress or you could overheat

Good Positioning

A broad-based grasp with your hands spaced shoulder-width apart on the handle will provide you with the leverage necessary to complete the task efficiently

Add Some Sand or Salt

For hard packed snow, consider adding salt or sand to speed up melting and to provide some traction

Lifting and Bending

Always lift with the larger muscles of your legs and bend at your knees. Avoid bending and lifting solely with your back
Don’t forget to “breathe” when lifting
When tossing the snow avoid twisting your back – toss the snow directly in front of you
Shovel several smaller and lighter loads rather than one large load

Don’t Overdo it

Shovelling snow is like any strenuous activity. Plan rest breaks throughout.
If you are at risk of heart disease, have a history of heart trouble, high blood pressure or back and joint pain, consult a health care professional before attempting any strenuous activity including snow shovelling.

Finally, if you can afford it, consider a snow blower or hiring someone else to do the job!

Authors:
Angela Mitrovic PT, Physiotherapist, and Myra Del Rosario OT Reg. (Ont.), Occupational Therapist