Prevent low back injury when shovelling snow

Shovelling; there’s no app for that.

The dreaded Canadian winter is upon us once again and we’re digging out our toques, boots, and shovels. Every year as the snow falls, our Lifemark clinics across Canada see an increase in clientele from shovelling-related injuries.

Many Canadians underestimate how strenuous shovelling can be. A 17-year study in the American Journal of Emergency Medicine1 found that on average shovelling sends more than 11,000 individuals to the hospital every year, with low back strain being the most common injury.

Tips for shovelling snow:

• Warm-up your muscles indoors before you head out, stretch your shoulders, back, and legs.
• Stay ahead of the storm: shovelling small loads frequently is safer than tackling a weeks’ worth of snow at one time.
• Allow adequate time: wake up a little earlier or tackle it in the evening
• Pace yourself: take frequent breaks to allow your muscles to rest
• Dress in layers: Keep your muscles warm and allow flexible movement

Shovelling Technique:

• Keep a wide stance with your front foot close to the shovel
• Bend at your knees and hips, not at your back
• Scoop manageable loads and ensure it is loose from the ground before you liftKeep the load close to your body
• Turn, don’t twist! Turn your feet to dump the load, don’t twist at your back. Optimal throwing distance is 3ft!
• Using the recommended rate for continuous shovelling (15 scoops/min), the recommended load lifted should not exceed 10-15lbs

Try these tips during the next big storm and let us know how you do!

Remember if you’re getting back pain this winter, book in with your preferred Lifemark Health care provider: https://lifemark.force.com/

Watson, D. American Journal of Emergency Medicine, January 2011;vol 29: pp 11-17.

Canadian Centre for Occupational Health & Safety. Retrieved on December 8,2016: https://www.ccohs.ca/oshanswers/ergonomics/shovel.html