by The RehabVisions Team
Winter brings its share of beauty, but with it comes the challenge of clearing snow from driveways and sidewalks. Whether it’s a light dusting or a heavy, wet accumulation, shoveling snow is no small task. While it can provide some surprising health benefits, it also carries risks if done improperly.
Health Benefits and Risks
The good news? Even short bursts of snow shoveling count as moderate physical activity. According to the U.S. Surgeon General’s Report on Physical Activity and Health, as little as 15 minutes of shoveling can contribute to your daily activity goals. For healthy adults, aiming for at least 30 minutes of moderate physical activity most days of the week is ideal.
The bad news? Shoveling heavy, wet snow can strain your muscles, stress your back, and even put your heart at risk. A single shovel load of wet snow can weigh as much as 25 pounds, and repetitive lifting, bending, or twisting can lead to significant injury.
Snow Shoveling Safety
Before you grab your shovel, consider these essential tips to protect yourself:
- Take smaller loads. Overloading your shovel can quickly lead to strain. Work smarter by lifting manageable amounts of snow.
- Bend at your knees. Always lift with your legs, not your back. This reduces stress on your spine and minimizes the risk of injury.
- Use the right shovel. Choose a shovel that matches your height and strength. A short handle will force you to bend, while an overly long one adds extra weight to every lift. Ergonomic shovels are often a good choice for reducing strain.
- Step, don’t twist. Throwing snow with a twisting motion can strain your lower back. Instead, step in the direction you’re throwing to protect your spine and prevent fatigue.
- Pace yourself. Take regular breaks to rest and stretch. Walking around between rounds of shoveling helps reduce stiffness and alleviate the strain from repetitive bending.
- Stay hydrated. Even in cold weather, your body loses fluids as you work. Drink water before and after shoveling to keep your muscles functioning properly.
Know When to Ask for Help
Snow removal is strenuous, and it’s not worth risking your health. If you experience shortness of breath, chest pain, or lightheadedness while shoveling, stop immediately and seek medical attention.
RehabVisions Can Help You Recover
If snow shoveling leaves you with lingering back pain, muscle strains or injuries from slips and falls, don’t let the pain sideline you. RehabVisions’ skilled therapists are here to help you recover safely and effectively.
Dealing with an injury or mobility issues that keep you from doing the things you need to do? Call RehabVisions at 785-742-2201 in Hiawatha or 785-933-2086 in Netawaka.. We’d love to help you feel better!