Snow has arrived in the Toronto and Southern Ontario areas. Yes, it is still October and we have already started with the white stuff. Unfortunately we get caught off gaurd and injure our backs even with the simplest of tasks such as shoveling snow. Remember issues can be avoided with a little forethought and prevention. Try the following tips to put your health ahead of the snow.

Lift light and shovel right.

  1. Warm-up: Before beginning any snow removal, warm-up for five to ten minutes to get the joints moving and increase blood circulation. March on the spot, climb a flight of stairs, or go for a quick walk around the block. Try to follow this with some gentle stretching for the back (knee to chest), arms and sholders (body hug), and legs (forward bends from a sitting position). This will ensure that your body is ready for pushing that snow around safely. It can be very hard to implement this as we tend to just want to get the job done. However, a little prevention can go a long way even if it seems a little bit irritating to do.
  2. Do not let the snow pile up if you can: Removing small amounts of snow on a more frequent basis is less strenuous in the long run.
  3. Pick the right shovel: Use a lightweight, non-stick, push style shovel.
  4. Push the snow instead of throwing it: Push the snow to one side and avoid throwing. If you must throw snow, avoid twisting and turning. Try to position yourself to throw the snow directly at the pile you are making.
  5. Bend your knees: Use your knees, legs, and arm muscles to do the work pushing and lifting while keeping your back straight and powerful.
  6. Watch for ice as you go: Course sand, ice salt, ice melter, or even kitty litter can help to give your walk ways and drive ways more traction, reducing the chance of a slip or fall.
  7. Wear proper footwear: Shoes and boots swith solid treads on the soles can help to minimize the risk of slips or falls.
  8. Take a break: If you feel tired or short of breath, stop and take a rest. Make it a habit to rest for a minute or two for every 10 to 15 minutes of shoveling. This is especially important if the snow is wet and heavy. Stop shoveling immediately if you feel chest or back pain.

Try to keep it fun and avoid trying to get it done when you are in a hurry. Rushing or overextending yourself with a large amount of work can easily lead to unwanted problems and injuries. Nobody likes to be so sore that they can hardly move the next day.

More detailed information can be found on my healthy snow shoveling tips page.

Have a healthy, safe, and fun winter.