Shoveling snow all winter in New England can be frustrating, but injuring your back while doing it makes you seriously consider moving to Florida. This article will explain common mistakes made when shoveling snow, how to avoid them, and three exercises to help with your shoveling. Hopefully, this guide keeps you injury-free all winter so that snow shoveling remains just annoying rather than painful.
One common mistake made when shoveling snow is twisting your back while bending over or standing up. It’s also common to use your back instead of your legs, which can lead to potential back injuries. Other mistakes include lifting too much snow at once and shoveling excessive amounts without taking breaks. Overexertion is especially common when the shoveler is not physically active and shoveling is their only form of exercise during the winter.
Avoiding these common mistakes requires using proper technique. To prevent injury, bend at your hips and knees while keeping your back flat and your core engaged. When standing up, use your legs by straightening your knees and hips, still maintaining a flat back and engaged core. When tossing snow, aim to throw it to the side rather than behind you or over your shoulder. Take breaks as needed and avoid scooping too much snow during each toss. Staying physically active daily can also help prevent injuries while shoveling. Additionally, these three exercises will strengthen the muscles in the back of your legs and improve your spinal rotation, helping to prevent injuries.