Shovelling snow can be a necessary chore during the winter months, but it can also be a potentially hazardous activity if proper precautions are not taken. Snow shovelling involves a lot of physical exertion and can cause strain and injury to the back muscles if done incorrectly. In this article, we will discuss five tips to help prevent back pain when snow shovelling.
Before you start shovelling snow, it is important to spend some time warming up your muscles. This will help prevent muscle strain and injury. Spend five to ten minutes doing light exercises such as stretching, jogging on the spot or taking a short walk. This will help get your blood flowing and loosen up your muscles, making them less prone to injury.
Using proper technique when shovelling snow is essential to preventing back pain and injury. When shovelling, always bend your knees and lift with your legs instead of your back. Keep your back straight and avoid twisting your body while lifting or throwing the snow. Use a shovel with a bent handle or an adjustable handle to reduce bending. When moving the snow, push it rather than lifting it if possible.
Snow shovelling can be a physically demanding activity, especially if you are not used to it. It is important to pace yourself and not try to shovel too much snow at once, especially if it is heavy or wet. Take frequent breaks to rest and drink water. Listen to your body and stop shovelling if you feel any pain or discomfort.
Dressing appropriately is important when shovelling snow. Dress in layers to stay warm, but make sure your clothing is not too bulky or restrictive. Wear shoes with good traction to prevent slips and falls. Consider wearing a back brace or support belt to help reduce the strain on your back.
Using the right equipment is essential to preventing back pain and injury when shovelling snow. Use a shovel that is the right size for your height and strength. Consider using a snow blower or hiring someone to clear your driveway or sidewalk if you have a history of back problems. If you must shovel manually, consider using a shovel with a curved handle, which can reduce the amount of bending required to lift the snow.
Shovelling snow can be a necessary chore during the winter months, but it can also be a potentially hazardous activity if proper precautions are not taken. By following the five tips outlined in this article, you can help prevent back pain and injury when shovelling snow. Remember to warm up before you start, use proper technique, pace yourself, dress appropriately and use the right equipment. By doing so, you can ensure a safe and pain-free snow shovelling experience.