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Every season brings unique activities that require us to perform some physical activity we may not want to do but have no choice. As I look outside right now it is snowing here on the eastside and that usually means a bit of shoveling that will need to be done. This seasonal activity is a, “I have to..” activity of daily living (ADLs), rather than ADLs we want to do. Therefore, let’s talk about shoveling snow since that time of year is upon some of us, though hopefully on its way out! Of course, if snow is not an issue based on where you live, this information can also be applied to gardening, digging a hole or some other yard related shoveling activity.

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So, why is back pain such a big problem when we shovel?

1. When we bend over, approximately 2/3rds of our body weight is being lifted in addition to what we’re lifting. Hence, a 180# person has to lift 120# of body weight every time he or she bends over.

2. a 5 pound weight equals 50 pounds if you hold it out in front of you, now think about the 10 or 20 pound weight on the end of your shovel.

3. Your legs will always be much stronger than your back or your arms. The problem comes in that most people use their arms, not the legs, when the shovel.

4. Technique is a vital component to understand when shoveling. Most people do the three worst things for the back when they shovel, which are, lifting with their arms and back, bending and twisting, and rapidly extending and twisting the back when throwing the snow from the shovel.

5. To make it all worse we do the same things over and over and over again, with bodies that are not in proper shape to be doing the activity in the first place. So, what do you do about it?

One way to prevent back injuries while shoveling would be to hire the neighborhood kid to do it for you. The fact is that the majority of our body weight lies above her belt, and we can’t change that. What we can change is just how much snow or dirt we put on the shovel to decrease the load that is on our back. Another way that we can decrease the strain put on her low backs through shoveling is by squatting using your strong leg muscles in keeping your back as straight as possible. In other words do not bend over. Try sticking out your fanny (to keep an inward curve in your back), lift the shovel / load of material straight up with your legs, maintaining that arched back / butt out position. Keep your arms / elbows straight and walk the shovel load over to the dumping location – DON’T try and throw the load a distance by twisting your body. As with any activity make sure to take multiple breaks and use both your left and right hands.

If you do at any point injure your back it is vitally important to give it plenty of time to heal. If your back starts to hurt after shoveling, take a break, rest, ice, and then do some gentle stretches- DO NOT go back out and start shoveling again! Some other tips for back health while shoveling is to warm up before the activity, stay in “shoveling shape” through out the year to avoid vulnerability, and get plenty of rest after the activity.

Dr. Weir’s office is located at 2112 116th Ave NE, Suite A, Bellevue WA, 98004.