Bullet Proof Back for the Snow Shoveling Season 

It’s about this time of year that PT clinics are flooded with injuries related to snow shoveling. Most often, I am seeing low back pain related to lifting heavy, wet snow in a forward bent and rotated position. This position is not dangerous, and actually quite functional, but there are some things that you can do to decrease the risk of injury while shoveling.

Proper form is about setting yourself up for success when shoveling. I recommend that you start out with smaller loads of snow on the shovel at first to warm up the body, similar to warmup sets in the gym. I also recommend alternating ways that you toss the snow; over left shoulder for a few then over right shoulder. Other things to note: 

Shoveling Mobility: What is mobility? It is the ability to control muscles through a full range of motion. I.e. using your muscles to rotate and lift a heavy shovel full of snow and toss it to the curb. Here are some exercises that will help you with shoveling mobility:  

• Stance: shoveling is no joke, so it is not surprising that starting in an athletic position will be beneficial. Feet shoulder width apart with slightly bent knees so that your body is ready to move freely.  
• Grip: one hand up near the handle to initiate the lift and the other hand closer to the base of the shovel to increase control between your two hands. 
• Brace core: tense up the core muscles like a puppy is going to pounce on your stomach. This will help maintain stability and protect structures in the area. Core muscles consist of the belly, back and side muscles in your abdomen region, so feeling muscles working or fatigue in these areas is to be expected! 
• Neutral spine: A rounded spine with a rotational component is what puts most people at risk of an injury when shoveling. We can take out one of those factors by keeping a neutral spine, front to back. Try to decrease the amount of rounding you are allowing in your low back by tensing core muscles. Hinge over to shovel using your hips and knees to bend forward and then rotate to toss over your shoulder.
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• Spinal twist:  good for low back health. Relax nto this position for >60 sec

• Thread the needle: good for mid back health. Relax into this movement for >60 sec

• Dumbell chops: activating all core muscles to support the body through a flexion and rotation range of motion.  2 sets of 6-12 per side depending on weight of dumbbell 

• Cross body single leg RDLs: glute and core stability while challenging balance through a hinged and rotated body position. 2 sets of 6-12 per side again, depending on weight of the dumbbell 

If you do happen to find yourself on the injured side of shoveling, give us a call and we can get a personalized action plan to get you back out there this season!