Outdoors

An expert’s guide on how to shovel snow without injuring yourself

A fresh heaping of snow sure looks nice from the warmth of your cottage, but it’s less appealing when you’re knee-deep in the stuff trying to clear a way out. Wielding that shovel with improper technique is also a surefire way to wear, tear, or strain your lower back and rotator cuffs. That’s why physiotherapist Adam Brown stresses efficient movements when shovelling. “It’s not something you want to power through and finish as quickly as possible,” he says. When shovelling, push, don’t carry. Shove that snow to the side of the drive and lift it on to the edge in smaller loads. Use your abs when pushing. Tightening your mid-section provides stability to your spine and protects the joints, discs, and nerve roots of your lower back. Consider using a lightweight shovel made out of aluminum. And place your front hand low on the shaft. The closer the load is to you, the easier it is on your body. Brown’s final tip: wear footwear with good traction. He’s seen his share of wintertime falls caused by slippery surfaces. And remember, even with perfect technique, you still need to be wary of your limits. “People often don’t think of household tasks as being taxing from an exercise perspective, and so pacing the task, if the work represents a material increase in physical activity over what you’re normally used to, is important,” says Brown. “Maybe take on the task in chunks rather than trying to power through.”

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