Top 5 Shoveling Tips For The Winter
- First and foremost remember that ‘shoveling’ is an exercise equal to that of lifting, running, or any form of cardiovascular work. With that it is important to do some form of light ‘warm up’ for approx. 10 minutes to warm up the muscles and body prior to shoveling. For example a brief walk, while moving your arms in circles will help adequately increase blood flow, and prepare the body for your driveway or walk-way clearing duties.
- Minimize the same movement pattern as much as possible. We often are easily trapped into working from our comfortable or dominant side. For some that means shoeveling (ie lifting, twisting or rotating) in only one direction. It is important to work from both sides equally to minimize stress on the low back and shoulders.
- When the time comes to 'toss' the snow, be sure to bend at the knees when picking the shovel and snow up, this again will avoid undo strain to the disc’s and muscles of the lower back. An even better approach is to purchase a snow blower (just be sure to keep your shoulders down when holding onto the handles). Perhaps a bit more costly initially, but season after season you will be happy with the purchase.
- Take periodic breaks while shoveling. Shoveling snow is a strenuous activity on our system. The risks of shoveling stem from two factors: the heavy workload and the cold weather. "A 1993 study in The New England Journal of Medicine looked at 1,228 heart-attack victims and found that out-of-shape people increased their risk of a heart attack by a hundredfold when they shoveled snow"(1) So, It is important to give our bodies periods of rest and hydration as we would do during workouts at the gym. I often recommend to clients to takle a a 10 -15 minute break for each of hour of shoveling as tempting as it may be to try and get it done all in one shot.
- After you are done clearing the snow, take 20 minutes to gently stretch the muscles of the hamstrings, low back, shoulders and neck. Also, if you feel a certain body part to be particularly irritated, then apply an ice/gel pack for 15 – 20 minutes. An additional recommendation is to soak for 20 minutes in a hot/warm tub with Epsom salt (2 cups) and baking soda (1 cup) prior to bed. (If you suffer from heart trouble, high blood pressure, or are diabetic then discuss with your PCP prior to this form of bath). Epsom Salts are made of the mineral magnesium sulfate. When magnesium sulfate is absorbed through the skin, during a bath it acts on the body by drawing toxins from the body, sedates the nervous system, reduces swelling in the tissues, and relaxes overworked and tired muscles. If after 2 days you are still feeling soreness in any region of your body (i.e. Low back, neck, shoulders) seek care from your Structural Therapist.
