Keeping your Back Happy when Shovelling

By: Jade McMillan | RMT

Proper shovelling form should be given in a Canadian handbook if you ask me! One of the most common things I see with guests that visit Kinetic is back pain as a result of poor shovelling form — here is a little ‘how to’ guide to keep your low back happy when shovelling.

Let’s get real for a second, do you think about your body mechanics while you’re shovelling your sidewalk or drive way? Do you concentrate on the muscles that are doing the heavy lifting, twisting and tossing? If you do, great! If not, you are not alone!

Shovelling requires a few different body movements to complete the task. And, to complete the task at hand safely and effectively, you might have to ditch the mindset of getting the snow cleared as fast as possible (even if it is cold outside!) A shift in mindset has to occur to maintain proper form and keep our low back safe and strong.

Proper shovelling form

Because shovelling requires multiple movements with a load, injury can happen pretty easily. This injury usually happens when the back muscles are doing all the heavy lifting and in a compromised position. To avoid this from happening, majority of the weight should be taken by the legs and glutes.

Instead of bending forwards to shovel snow and using your low back, bend at your knees and come into a high squat-like position. From here, pick up the snow by engaging your core, push with your legs in an upwards motion and then move the snow aside. This allows the weight to be more dispersed in the lower body vs. being localized causing strain on the low back.

“Try to avoid bending over too much while shovelling. Instead, involve the legs and glutes to help protect the back form injury.”

Cupping for Managing a Back Injury

Caring for a low back injury

Low back injuries can vary from mild (dull achy pain) to severe (intense pain with rest or movement, and can be debilitating) .

If you have MILD low back discomfort after shovelling here are a few self-care tips you can try:

1. Stop shovelling as soon as you feel discomfort or pain. It’s not worth a the injury!
2. Ice and heat can help with discomfort. Ice helps to recuse any inflammation while heat will help with releasing tight muscles in the low back area.
3. Modifying activities while pain is present. You might want to avoid doing deadlifts at the gym or going doing a hard Peloton work out class to avoid further injury.
4. Two of my fave low back stretches —
   i. Childs pose

ii. Cat/cow

5. Seek professional consult from a massage therapist, chiropractor or health care professional if the self-care tips don’t alleviate the discomfort or pain. Leaving mild back injury for too long can lead to further injury!

If you have SEVERE low back discomfort after shovelling:

1. Seek a professional to help. A Massage Therapist, Acupuncturist, Chiropractor are all great options! A treatment plan can be made with multiple modalities to help the healing process, and get you moving again.
2. Pain relief or medication might be needed. Have a conversation with your pharmacist on which over -the- counter painkillers and/or anti-inflammatories are right for you. If the pain still isn’t manageable, a schedule an appointment with your family physician for further consult for prescription medications if necessary.

Listen to your body! If it hurts don’t do it. We’re here to help keep you moving!