Protect your back with these 11 snow shovelling tips
Shovelling snow over the winter months is unavoidable for most Canadians, but many underestimate how much physical activity goes into clearing a driveway or sidewalk. CBC Kitchener-Waterloo compiled these tips from chiropractor Dr. Craig Bauman.
Shovelling snow over the winter months is unavoidable for most Canadians, but many underestimate how much physical activity goes into clearing a driveway or sidewalk.
CBC Kitchener-Waterloo compiled these tips from Dr. Craig Bauman, a chiropractor with the Centre for Family Medicine in downtown Kitchener, to help you shovel the snow safely and with relative ease.
- Get hydrated. Snow shovelling is a very physical activity and gets your heart going. So drink lots of water before you start
- Dress in layers. Polar fleece and goretex are best
- Put on proper footwear. Hiking shoes or hiking boots will keep you from slipping and falling
- Salt and sand the area before you start so you can get a better grip
- Warm up. Before you start walk for 5-10 minutes, and stretch to ease you into the activity
- Pick the right shovel. A small 'pusher' style shovel is best. Bigger is not better, it may clear your drive way faster but it is hard on your body. Pushing snow is easier than lifting it, and the weight of the snow is against the driveway, not your back, says Bauman. One shovel of snow weights 5-7lbs, so clearing a driveway you could be moving 100lbs of snow. Doing it throughout a snow storm means you're moving smaller amount and less likely to get hurt.
- Spray the shovel blade with Teflon or silicone to keep the snow from sticking
- Take breaks. Shovel for five minutes, take a break for five minutes. You don't need to do it non-stop. If you feel any pain, stop right away. Get changed into dry clothes, and if you feel any chest pain, call 911
- Don't procrastinate. When a big snowfall comes, don't wait for the flakes to stop falling. Go out several times, and do it in smaller amounts. You're less likely to get hurt.
- Use proper shovelling technique. Push snow to the side, instead of lifting and twisting. If you do have to lift it to get over a bank, bend your knees, use your legs and arms, keep your back straight don't twist or torque your spine, says Bauman.
- Keep an eye on the weather forecast. If you see it's going from warm temperatures to cold, get clearing right away. If it freezes it's hard to get rid of.