How to Shovel Snow Without Breaking Your Back

Yesterday I shoveled a lot of snow. Today my back is aching, nagging at me because I attacked the job like a snow-shoveling super hero and did not use common sense. My back wouldn't be so sore today if I had followed back-saving techniques. I know these techniques well. I've sat through several back-safety/lifting technique meetings in my life. I simply, stupidly, did not implement most of them. I will tell you right now how to shovel snow without killing your back and I hope this will save you from back pain or injury.

Before you shovel snow, do some gentle stretches and warm up your muscles.

I did no stretching or warm-up exercises before I attacked the snow with the shovel. Shoveling snow is exercise, and like any other exercise you should warm up the muscles before you begin. Muscles like to be treated with respect. They do not respond well to switching from inactivity to sudden, extreme activity.

Do not hurry.

I had a large area to clear between the time the snow stopped and nightfall. I wanted it done quickly so that I could do other things. My back paid the price for this hurrying. I am just lucky that my heart did not suffer from the haste as well. A lot of people suffer heart attacks each year while shoveling snow.

No matter how big the project, and no matter how little time you feel you have, make yourself take breaks. The only time I took breaks yesterday was when my heart was pounding so hard in my chest it took my breath away. That is not the proper way to shovel snow. Shoveling until you are forced to stop due to exhaustion is just not smart.

Breaks give your muscles a chance to relax and renew. Stare at your neighbors who are also shoveling snow. They will probably be staring back at you. They could be thinking, "Look at us all out here, shoveling snow...dealing with mother nature's cold fury. For now, neighbor, we are a caring community, mobilized towards the same goal." Or they might just be thinking, "Stop staring at me, creepy person."

If you are like many people, you will take this moment of rest to contemplate how fresh and clean the air is and how interesting nature is. The endorphins released by the physical activity will make you feel, momentarily, one with the earth.

If you are like me, after this moment of oneness, you will fantasize that a friend will soon pull up in a limo--a limo with snow tires and 4 wheel drive--and will say "Stop all that stupid hard work. Get in and let's go do something fun!"

Kirstie Alley is home here for the holidays and does not live far from me. Even she could have driven by and taken pity on me, a stranger in the cold.

If a friend like that doesn't show up, (and they probably won't), go inside and have something hot to drink. Do some more gentle stretches (gentle means no bouncing. You should never use yanking motions when stretching muscles. Doing so can cause small tears in the muscle fibers).

Invest in a good shovel.

Your shovel should be durable and the handle long enough to prevent unnecessary bending and exertion. There are ergonomic snow shovels for sale in various places. I've never used these and so cannot attest to their effectiveness or durability. However, I've supplied a link to one such shovel in the resources section for anyone interested.

Keep the Superman (or Superwoman) cape in the closet while you are shoveling snow.

Shoveling snow is no time for proving your prowess. "Look how strong I am and how much snow I can fling without tiring!" will be reduced to "What an idiot I am!" the next day when you can barely walk upright because your back muscles are worn or torn.

Use proper technique.

As with many other activities, proper snow shoveling technique will make the activity more efficient and enjoyable. Shoveling snow requires a lot of lifting and turning. Keep the shovel steady. Try to lift using your knees and keep your back as straight as possible. Do not lift huge piles at once. Do not lift using only your back muscles. Try to distribute the weight evenly.

Do not twist at the waist to dump the snow. Turn your whole body and try to keep your whole body aligned. Choke up on the handle and keep the heavy load as close to your body as possible. The more distance between your body and the heavy shovel full of snow, the more strain on your back.

When turning, be careful, also, not to twist your knees. Your feet should be pointing toward the direction in which you are depositing the snow.

Wear shoes with good tread that will help keep you steady on your feet. A shovel full of snow + slipping on a slick patch of ground = a potentially bad injury.

When you are finished shoveling, again do some gentle stretches. After stretching, take a hot shower and treat yourself to a nice meal. It might be a good thing to do some more stretches later, right before bed. This is especially true if your back muscles feel at all tense after shoveling snow.

While I cannot guarantee that these techniques will always prevent a back injury, following these will certainly decrease the chance of a back injury.

Note: If you have back problems or any kind of heart condition, I urge you to have someone else shovel the snow for you. It simply is not worth the risk.