As Canadians, we know just how difficult (and annoying) it can be to clear your driveway after a heavy snowfall. During the heavy periods of snowfall, it is sometimes necessary to shovel your driveway up to 2 times a day in order to keep a clear path. This puts you at a risk for many different injuries, especially to your back. Here are 4 ways to avoid injury when shoveling snow:

Warm Up

When we say “warm up” we don’t mean turning on your car and letting it run before hopping in (although we do recommend doing that if you plan on driving after shoveling your driveway). Instead, we mean to do some light exercises to warm up your muscles before you do this strenuous activity. Everything from arm stretches to jumping jacks and some quick squats can help to warm and loosen up your muscles, preparing them for the work ahead.

Hold The Shovel Correctly

Just like when you work out, form is incredibly important. Keep a wide grip on the shovel (one hand near the top and the other at the bottom) so that you have better control over heavy loads. In addition, keep the shovel as close to your body as possible.

Don’t Twist and Throw

Twisting and throwing is bad snow shoveling form. This encourages the rounding of your shoulders and the dropping of your back in order to lift the snow. Instead, engage your legs and glutes to lift the snow. Focus on using your arm muscles, not your back, to throw the snow away from you.

Take Breaks

This step is simple: don’t over-exert yourself! Pushing yourself too hard and asking your body to work beyond its limits is putting yourself on a sure path towards injury. To make your breaks few and far in between, try shoveling small scoops.

Treat your shoveling like a workout and you’ll avoid plenty of possible injuries. If you do happen to contract an injury while shoveling your driveway or doing any other sort of activity, visit Revitamax Rehab & Wellness for chiropractic care or physiotherapy treatment. Our professional chiropractors and physiotherapists service Rexdale, Etobicoke, and the Malton area. Call us today to book an appointment at 416.360.8326.

Video of The Month

Click here to see how Dr. Pichini treats weak shoulders!