Tips for Tackling Snow Shoveling Safely

Essential Tips to Protect Your Back and Heart

Every year, over 11,000 people end up in the emergency department with injuries related to shoveling snow. The combination of cold temperatures and intense physical exertion is the perfect combination for injuries ranging from strained backs and shoulders to broken wrists and cardiac events.  

The key to avoiding injuries and events is preparation, knowledge, and common sense.

Preparation

Shoveling is hard work that can leave you hot and sweaty even in the coldest temperatures. The right clothes will keep you from overheating while protecting you from wind, snow, and ice. Start with a base layer (thermals), then an insulating layer (wool sweater), and finish with a waterproof coat.

As your hands will no doubt come into contact with snow, be sure to wear waterproof and insulated gloves or mittens. A snug-fitting hat will provide the same protection for your ears and head,

And because snow and ice go hand in hand, be sure to wear boots or shoes with good traction to prevent slipping.

The next step is to take 5-10 minutes to ready your body for the exertion that awaits. Take a brisk walk to raise your heart rate and warm your muscles.

Be sure to stretch the major muscle groups you’ll be using to push and lift snow. This includes your back, shoulders, hamstrings, and calves.

Knowledge

Many shoveling injuries are the result of poor technique that puts unnecessary strain on muscles. When shoveling, keep these muscle-saving pointers in mind:

Push, don’t lift snow: Snow, especially wet snow, can be deceptively heavy. Wherever possible, opt to push snow rather than lift it to put less strain on your back, shoulders, and arms. In instances where you have to lift, try to keep the load light and try to turn rather than twist your body to offload the snow. 

Lift with your legs, not your back: When lifting snow, engage your leg muscles rather than your back to hoist the load. Bending at your knees and not at your waist will help keep the weight and hard work in your legs as opposed to your back.

Work in small, manageable sections: Slow and steady is the key to reducing the risk of overexertion when shoveling. Be sure to take small breaks to catch your breath and allow your body to recover.

Know the signs of a heart attack: According to the American Heart Association, some heart attacks are sudden and intense, but others start slowly, with mild pain or discomfort. If you’re not familiar with all the ways a heart attack might be experienced, you could lose valuable time and heart muscle by not seeking care as soon as symptoms appear. Click here to familiarize yourself with common signs.

Common Sense

Talk to your doctor: If you have a history of heart disease or other risk factors, talk to your doctor to determine if shoveling is safe for you.

Remember to breathe: People often unconsciously hold their breath while lifting heavy loads of snow, further increasing heart rate and blood pressure.

Don’t eat a heavy meal immediately before or after shoveling: Eating a large meal may increase the risk of heart attack by about four times within two hours after eating. Pairing that with the exertion of shoveling snow has the potential to be a deadly combination.

Stay hydrated: Keeping hydrated in the winter is just as important as it is in the summer. Be sure to drink water before, during, and after the shoveling session, even if you're not thirsty.

Choose the right shovel:  A shovel that’s too short or too long, has a large blade, or is unnecessarily heavy can strain the muscles of your back and shoulders. Look for a shovel that’s at least chest height on you to minimize how much bending over you must do. Shovels with curved handles or adjustable lengths can also work to prevent you from taking on too much at once.

Keep your phone on you: If you injure yourself, fall, or experience the signs of a heart attack, use your phone to call for help, or, in the case of a suspected heart attack, call 9-1-1.

If you experience any signs of a heart attack, stop immediately and call 911. 

Sean Burns, MD, is the SVMC EMS Medical Director/District 12 Medical Advisor.