It’s that time of year again. Snow is starting to fall and fill driveways and sidewalks. Some inspired people will grab their cameras to photograph the beauty, but most will be grabbing their shovels. But how do you shovel snow safely and minimize the likelihood of injuring yourself?
Houman Danesh, MD, Director of Integrative Pain Management at The Mount Sinai Hospital and Assistant Professor of Anesthesiology, at the Icahn School of Medicine at Mount Sinai, provides four shoveling safety tips to help you avoid aches, pains, and strains when digging out this winter.
1. Warm up. Cold muscles are more likely to strain.
2. If you experience pain. Stop. Do not push through it.
3. Take frequent breaks to hydrate every 10-15 minutes. Dehydration increases likelihood of muscle injury.
4. Your shoveling technique is very important. Keep hands at least one foot apart. Use a plastic shovel (lighter than metal) with the proper length (knees slightly bent and 10 degree back flexion with shovel on the ground). Always pivot with your feet when moving snow to the side. Do not twist your back. And, if possible, push the snow, do not lift it.
The American Academy of Orthopaedic Surgeons recommends:
“If you must lift the snow, lift it properly. Squat with your legs apart, knees bent and back straight. Lift with your legs. Do not bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it. Holding a shovel of snow with your arms outstretched puts too much weight on your spine. Never remove deep snow all at once; do it piecemeal. Shovel and inch or two; then take another inch off. Rest and repeat if necessary.”
And, if you do happen to hurt yourself, contact a Mount Sinai Health System physician for an in-person or video visit.