3 Exercises for Snow Shoveling Safety

Halloween is over, the clocks are turned back, and that November chill is in the air. As we continue into the last few months of this year, fall is a time of transition, and soon, probably sooner than we think, the falling of leaves will change into the falling of snow. As residents of Buffalo, New York, we are not strangers to a heavy snowfall and all that it brings along with it - including the dreaded task of shoveling all that snow off your driveway and sidewalk. Snow shoveling is often seen as a cumbersome chore, but with the right mechanics, it can become a surprisingly effective and less daunting task.

Understanding the Basics: Tools and Techniques

Before diving into techniques, let’s talk about tools. Choosing the right shovel can make a world of difference. Opt for a lightweight, ergonomic shovel with a curved handle, which reduces strain on your back and promotes better posture. A shovel with a plastic blade is often lighter and easier to maneuver, while metal blades might be more effective for heavy compacted snow.

Now, onto the mechanics of shoveling itself. The key is to approach it with a strategy, not unlike a game of chess. Start by clearing a path down the center of your driveway or walkway, creating a central line of action. From there, work outwards toward the edges. This minimizes the need to constantly lift and throw snow over long distances, reducing fatigue.

Some Exercises to Prepare 

Even with all of the preparation and plan in place to make shoveling as efficient as possible, injuries can still happen. But if you take the time stretch and try these three simple exercises, you can help strengthen your muscles and reduce fatigue.

The first exercise is the Bent Over Row - Which targets the upper back and core to help stabilize and strengthen.  To perform this exercise, first you need a bench ( or a chair) and a small weight. Stand with your feet about shoulder width apart. Lean your torso over the bench, bracing your body with one hand. Make sure your back is straight and you are parallel to the floor. With the other arm, you are going to hold your weight. Keeping your elbow close to your body, squeeze your midback muscles to drive the elbow up, rowing the weight. 

The second exercise that can help is the Lunge. Lunges help to reinforce lower body stability and strength. For a proper forward lunge, you need to step with one foot forward keeping feet hip - width apart. Then you bend your knees so each knee is at a 90 degree angle , and your front thigh is parallel to the floor. 

And lastly, the third exercise to try to help you prepare your body for snow shoveling is the Deadlift. This builds the lower back and leg strength, training the body to be able to handle the extra weight of snow. With a deadlift, you want the weight to be placed in front of you, your feet shoulder width apart. First squat down by bending

your knees, but make sure you are keeping your back straight, and grab onto your weight. Tighten your glutes and get your core working as you straighten your knees and stand up straight. Make sure you do not bend your arms! 

The Art of Lifting and Throwing

One of the main reasons people dread snow shoveling is the physical toll it can take. However, understanding the mechanics of lifting can help prevent injury and make the process smoother. Bend at your knees, not your waist, when scooping up snow. This action engages your leg muscles, which are stronger and more capable than your back muscles. ( Just like in a dead lift!) 

When it's time to throw the snow, pivot your whole body instead of twisting at the waist. This full-body motion not only helps avoid straining your back but also ensures you effectively clear the snow from your path. Remember, it's about finesse, not force.

Rhythm and Breathing: The Unsung Heroes

Snow shoveling can be likened to a dance, where rhythm and breathing play crucial roles. Establish a steady pace that allows for continuous movement without overexertion. Match your breathing to your movements—inhale as you prepare to lift, and exhale as you throw the snow. This mindful approach not only helps maintain energy levels but also keeps you grounded and focused.

Smart Strategies for Different Conditions

Not all snow is created equal. Powdery snow is light and fluffy, making it easier to shovel but prone to blowing back into your cleared path. In contrast, wet, heavy snow requires more effort and can clump together. For powdery snow, quick, sweeping motions work best, while for heavier snow, smaller, more deliberate scoops are more effective.

In icy conditions, a little extra preparation goes a long way. Sprinkling sand or salt before a snowstorm can prevent ice from forming, making shoveling safer and more efficient.

Wrapping It Up: The Zen of Snow Shoveling

Though snow shoveling might not be the highlight of winter, mastering its mechanics can transform it from a dreaded duty into an intriguing, even meditative, activity. By understanding the importance of tool selection, employing efficient techniques, and maintaining a steady rhythm, you can tackle even the most daunting snowfalls with confidence.

When it comes to your back health, especially in the winter, it is so important to be prepared to avoid injury or strain. But if that does happen, the team here at BC + PT can help you out! With chiropractic care and physical therapy either separate OR combined, we are able to help you with any injuries or sprains caused from snow shoveling. 

So, next time you find yourself facing a blanket of snow, remember that it's not just about clearing a path—it's about embracing the beauty of mechanics and making the most of the winter wonderland right outside your door. For more information about what chiropractic care or physical therapy can do for you, give our office a call at 716.892.8811 today!