Dr John-David Kato DC, MSc, ACSM-RCEP, CSEP-CEP
Chiropractor and Clinical Exercise Physiologist

The first major snowfall of the season left areas of Toronto with 20-30 cm of snow. This fantastic amount of snow in such a short period of time had some residents spending up to 5 hours digging their buried cars out after the snowplows cleared the roads. As many people know, snow shoveling carries with it a number of risks to one’s health including back injuries.

As with any activity, if you are not accustomed to it you are more likely to get injured. However, in the case of snow shoveling the repetitive heavy lifting and twisting motion further increase the risk of injury. These factors combined with the cold, the slippery ground, and the fact that many people are deconditioned because of a sedentary lifestyle lead to many back injuries showing up at the chiropractor’s office.

However, there are simple precautions one can take to help prevent these injuries. The following are safety tips to get you through the snow without injuring your back.

• Dress properly for both the weather and the activity. This includes layering your clothing, as this traps air and slows heat loss. These layers should include a synthetic fabric layer such as polypropylene (not cotton) next to your skin, which will wick the moisture away keeping you warmer. Do not expect to stay dry though, you will probably be sweating but you want to minimize the risk of being cold from being wet. The second layer should be an insulating layer like wool or a fleece. And finally the top layer should be a windbreaker/light jacket with a zipper to let the heat out if you do start to get hot from shoveling. These layers will help keep your muscles and joints warm in the winter air. Warm muscles and joints are less likely to get injured.
• Make sure you have the proper footwear with good traction. In fact, I even suggest removable accessories that you can put on the bottom of your shoes to help grip in the snow and ice (either metal “cleats” or coils). There are a number of products that you can find at most sport shops. I find them very useful in all sorts of winter activities.
• Ensure that you warm up before you shovel. Try going for a short walk to get the blood moving. As I said before, warm muscles and joints are less likely to get injured.
• Avoid snow shoveling soon after getting up in the morning, and after periods of sitting. The ligaments and the disks between the bones in your back can be more easily injured after waking or with prolonged sitting. This is another reason for your warm up walk before shoveling.
• Vary they way you work. This ensures you do not use only the same muscles until they are tired or overworked. For example if you are used to using your right side, give it a break and use your left for a while.
• Do not twist your back. Twisting decreases the stability of the disks in your spine and puts more wear and tear on your back. It is better for your spine if you pivot through your hips than twisting your back.
• Pace yourself. Instead of trying to do it all at once, take rests. Fatigued muscles do not work well and can lead to overuse injuries.
• Minimize the workload. Try pushing the snow instead of lifting it. And do not use a huge snow shovel; use a smaller one so that you are pushing less snow all at once.
• If you have had an injury in the past get someone else to do it. Perhaps you could give a few bucks to the neighbourhood kid to do it. Although this may seem like a cop-out it is not worth the risk of putting yourself out of commission for the holidays because you re-aggravated an old injury. You can always rehabilitate your back to minimize the risk of injury in the future, but right now it just in not worth it.

Remember also that risk of injury can be minimized if you exercise year round to maintain a decent level of fitness and muscular strength as well as regularly engaging in spinal stabilization exercises before the winter season begins. That way your back is stronger and you are in better shape if you do have to shovel the snow.I hope you find these tips helpful. Happy Holidays.

JD Kato is a chiropractor and clinical exercise physiologist practicing at the Rosedale Natural Health Clinic. If you have questions or comments about this article, or you would like an appointment you can contact him at (416) 926-0084 or jdkato@rosedalenaturalhealth.com