Safe shoveling

Avoid twisting to save your back

A fresh blanket of white snow can be a beautiful sight.  It can also be a reminder that it’s time to find the snow shovel.

As the winter weather approaches, Sauk Prairie Memorial Hospital & Clinics’ Rehabilitation Services Supervisor and physical therapist Shelli Ness  wants to encourage shovelers to keep three things in mind: how much you’re shoveling, how to lift and to avoid twisting. 

Shoveling can be hard work, and as more snow covers the ground, it might seem like a never-ending task.  Ness suggests you keep in mind just how much work you’re doing.

“Think about how much you’re shoveling at one time,” recommends Ness.  “Do smaller amounts and take breaks.  Don’t overdo it.”

Ness says SPMHC’s physical therapists see patients who have lingering back pain because they’re not using proper shoveling techniques.  She cautions that it’s the lifting of the heavy snow-filled shovel that can become problematic.  She tells patients to use their knees to cushion the weight of the snow.  Don’t rely on bending your back.

“You always have to make sure that when you’re actually doing the lifting that you’re bending your knees,” said Ness.  “Let the shovel do the work.”

And while “The Twist” might be a fun dance, Ness says it is not a good idea for shoveling.
“Bottom line, you want to avoid twisting,” said Ness.  “The bending and the twisting motion of your body, in combination, is probably the biggest stress to the back, the joints and the discs.”

To help avoid twisting, Ness recommends her patients keep their shoulders, hips and the shovel all facing the same direction while shoveling. It is also helpful to take a minute to do a few gentle back bends after every 5-10 minutes of shoveling.

Ness reminds, “And don’t forget, snow shoveling is a great way to get your children out of the house and active this winter.”