For those of us who live in snowy climates, shoveling snow is an unavoidable necessity. And when the flurries begin to fall, many of us begin to fear the soreness and backache that comes with shoveling snow. While thousands of people get hurt while snowshoveling each year, there are a few easy ways to prevent back pain and injuries.
If you exercise caution, you can reduce back pain, avoid straining your muscles, and even avert some more serious injuries. You can clear your driveway pain-free and spend more time with loved ones by stretching, using proper form, and taking frequent breaks.
Knee To Chest
- Lay on your back with your knees bent.
- When you feel a light stretch, grab the front or back of your knee and pull it toward your chest.
- Make sure to breathe, then hold in a pain-free range for 20 to 30 seconds.
- Repeat 3 to 5 times on each side.
- It doesn’t matter which side you start out on because you’ll be doing both sides.
- Keep your top hand by your top ear. Your knees should be stacked and comfortably bent.
- Return to the starting position while keeping your knees together and flat on the ground. Rotate your elbow and turn your head to follow it.
- Breathe in as you rotate forward and out as you rotate backward
- Perform 20 to 30 repetitions on each side.
Prone Press Up
- Start by lying on your stomach with your hands firmly planted in the earth.
- Press your hands into the surface and lift your chest off the floor through a pain-free range while maintaining a relaxed back.
- Exhale as you lower yourself back down after pressing up.
- Repeat 20 to 30 times.
- Begin on hands and knees.
- As you push with your arms, slowly rock your hips back toward your feet. It helps to inhale deeply as you rock back and then let out as you stand back up.
- Try 20-30 repetitions in a pain-minimal range.
In Pain? Start Here
These movements will help with many shoveling motions, and they shouldn’t make your symptoms worse. Your best option after trying these is to call your local Athletico to arrange a Free Assessment to see how physical therapy can aid in your recovery and enable you to resume moving those snow piles. Free evaluations are offered both in-person and online through our Telehealth platform.
Written by Athletico staff, the blog is an educational resource. Licensed professionals, athletic bloggers adhere to the standards of conduct established by their respective professional associations. The opinions expressed in blog posts are those of the specific authors and are based on their training and experience. This blog’s content is provided for informational purposes only; it does not constitute medical advice and should not be relied upon when making decisions about your own health.
Reference: 1. Daniel S. Watson, Brenda J. Shields, Gary A. Smith. Emergency rooms in the US treated injuries caused by snow shovels from 1990 to 2006. Volume 29, Issue 1, 2011, Pages 11–17, The American Journal of Emergency Medicine ISSN 0735-6757. https://doi. org/10. 1016/j. ajem. 2009. 07. 003.
FAQ
What to do if your back hurts from shoveling?
- Alternate Cold and Hot. Ice can help relieve pain and inflammation after an injury, especially in the first few days.
- Gently Exercise the Affected Muscles. …
- Get Some Rest.
Is it normal for my back to hurt after shoveling snow?
Shoveling snow repeatedly strains the back, resulting in common injuries like: Lower back pain or strains: Poor posture plays a significant role in lower back pain or strains. Your weaker muscles have to work harder, and the ligaments in your spine become overstretched.
Should you ice or heat after shoveling snow?
Recommended Treatment: During the first two to three days, doctors advise using ice frequently to treat aches and pains caused by snow shoveling. Change your routine to applying heat frequently over the next few days. The ice can help reduce inflammation and bruising.
Back Pain Relief After Snow Shoveling…
Reference:
https://www.athletico.com/2022/01/05/4-exercises-for-back-pain-relief-after-snow-shoveling/
https://spineina.com/blog/how-can-you-avoid-back-pain-while-shoveling-snow/