What ? More Snow ? This is the West Coast!!!

Here are some handy tips to hopefully avoid getting a sore back during or after shoveling.

  • Buy a good working ergonomic shovel with a bend in the shaft. With this unit you don’t have to bend down as low and this way you lift the shovel with snow up closer to your core.
  • Warm up the back and do few knee bends before you get out. You may feel silly but that is better than a sore back!
  • Avoid reaching and twisting too far forward or sideways.
  • Be sure to bend the knees and have one leg in front of the other when shoveling. When you lift up the shovel use your legs as you do when doing lunges. Leg muscles are very large compared to your small back muscles and there is a reason for that. They can take more load. Change frequently which leg is forward so you change the load from one side of the body to the other side.
  • Take mini breaks and stretch you back backwards when you are standing up straight with your hands on the back of your pelvis, gentle push with your hands towards the front so you low back arches. (this part is confusing, again an image may be helpful if you have one!)
  • Don’t overload the shovel. Smaller amounts are easier on your back.
  • Break up clearing the snow in stages if needed to. Try 15 min at a time and checking with yourself and your back to see how you feel after each interval.
  • Change your grip (left hand up, right down and vice versa) on the shovel every few minutes. This changes the loading from just using one side all the time.
  • Most important tip, stretch out your lower back after you are done before you sit down for the rest of the day. See underneath exercise sheet attached.

Hopefully these tips are helpful and get you injury free through the short but intense west coast winter. If you have any questions, you can send us an e-mail at info@fusionphysiochilliwack.com.