Shoveling Snow
Doing It The Right Way

The one day last year, I spent 9 hours shoveling snow. So I thought I would write a page about it.

More than 70,000 people end up with an injury related to shoveling snow each year, according to the Consumer Products Safety Commission. A quarter of those people visited an emergency room, and about 900 were admitted to a hospital.

Back pain

The number-one injury sustained after a snowstorm is lower back strain, according to Henry Goitz, MD, an orthopedic surgeon at Henry Ford Hospital, in Detroit, and a spokesman for the American Academy of Orthopaedic Surgeons (AAOS).

"That’s when a muscle gets over-tensioned and tightens," he explains. "If it over-tightens, it’s almost like a spasm and that gets very painful."

Another common back injury incurred during shoveling is a herniated disk, says Victor Khabie, MD, the co-chief of orthopedic surgery at Northern Westchester Hospital, in Mt. Kisco, N.Y. A herniated disk (also known as a slipped disk) is when one of the soft disks between the vertebrae comes out of position and pushes on a nerve.

If your post-shoveling recovery includes back pain that radiates down your leg, it’s a bad sign. "That may mean you have ruptured or herniated a disk," Dr. Khabie says.

The exertion, cold weather, and slippery surfaces snow shovelers face are a dangerous combination. Snow shoveling "is one of the most high-intensity exercises you can do," says Suzanne Steinbaum, a preventive cardiologist at Lenox Hill Hospital, in New York. "You’re using all your major muscle groups."

But there are steps you can take to shovel safely and ensure that you survive the winter in one piece.

People Who Are At Risk Of Injury (or worse)

People who have a history of heart problems.

People with coronary artery disease.

People with high blood pressure (hypertension).

People with cholesterol problems.

People who eat a lot of holiday party food, which is usually not very heart healthy.

People who smoke.

People experiencing a great deal of stress.

People who are overweight--especially if by 30 percent or more.

People who consume excessive alcohol.

People who are normally sedentary (which means you're out of shape).

People with type II diabetes.

If you fall into any of these groups, shoveling snow is not a recommended activity. Instead, get a friend or family member to shovel for you. If necessary, hire someone to shovel your snow. That cost is nothing compared to experiencing a heart attack.

Helpful Tips For Shoveling Snow

Spray a coating of WD-40 or an equivalent on both front and back of the shovel blade. This will prevent the snow from sticking to the shovel.

Don't eat a big meal or drink alcohol before shoveling snow.

Don't take stimulants such as caffeine or nicotine because they constrict blood vessels.

Dress warmly. Cold weather can reduce circulation and aggravate your heart. Try to dress in layers so sweat won't build up and then chill your body.

Stretch your arm and leg muscles prior to shoveling snow in order to reduce the chance of strain or injury.

Use a shovel with a small blade. Lighter loads prevent injury. It's the lifting and throwing of the snow that cause strain and injuries. Pace yourself. Don't race with yourself to get everything cleared as quickly as possible. A good break every 15 minutes could save you a trip to the ER.

Stay hydrated. It is important to drink plenty of water regardless of the temperature.

Shovel often. Go out and clear your areas when no more than three inches of snow accumulates. Light workouts over an extended period of time are much safer than tackling a mountain of snow all at once.

When shoveling snow, be smart. Spread your hands on the handle for better leverage, stand with your feet hip-width apart or more, then bend and lift at your knees rather than your back. The gentleman in the picture above does not have his legs spread far enough apart.

When you get to the curb, don't put the snow on the side where the traffic comes from. If you do, the plows will push it back into the driveway.

If you have a question or comment about shoveling snow, click here.

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