Shoveling snow is one of those realities native Utahans’ deal with at this time of year.   Our approach to shoveling snow often reflects our personalities and world views.  As I researched the subject I found those who looked at snow shoveling as an opportunity for strength training and aerobic exercise.  They opine on how to get the greatest benefit.  Some others looked at snow shoveling as another chore to be endured for a season.  Finally there are those who see injury or worse lurking in those soft piles of white stuff in the driveway.  I take the pragmatic approach.  With some thoughtful preparation, most injury can be avoided and benefit from the exertion is possible however, without thoughtful preparation, injury is not only possible but probable.

One common injury resulting from snow shoveling is back pain.  Back strain is the most common type of injury resulting from snow.  That’s when a muscle gets over-tensioned and tightens.  This kind of injury can be very painful.  Another painful back injury resulting from snow shoveling is disk herniation.  A herniated disk is when one of the soft disks between the vertebrae bulges, pushing on a nerve.  After a bout of snow shoveling, if you experience pain that radiates down your leg, then it is time to visit a physician or physical therapist.

Cold weather leads to inactivity.  This combination is a recipe for injury.  Not only will it lead to lower back pain and herniated disks, but it may also increase risk for heart attack.  Cardiologists generally do not like their patients to do heavy lifting while cold.  They point out that there is aerobic and weight lifting aspects to shoveling snow.  Weight lifting raises blood pressure while cold weather causes arteries to restrict, so blood supply is decreased while the demand is increasing.  That can tax the heart.  In the late 70s, the Center for Disease Control and Prevention studied six major snowstorms in Massachusetts, and found that heart disease-related deaths rose by 22% in the week following a storm.

There are some practical steps you can take to decrease the risk of injury.  Consider the following:

• Get/stay in shape.  If you are in condition, some additional aerobic and strengthening exercise will benefit you.  If you are not in condition, pace yourself (see next bullet) or borrow the neighbor’s snow blower.
• Ease into it. Warm up inside and incorporate stretches for your back and hamstrings.  Think about doing some core-strengthening exercises such as crunches or working an exercise ball.  When you're outside, pace yourself.  Take smaller scoops if the snow is heavy.  Shovel for 15 minutes and go inside for 15 minutes and stretch some more. It will be more pleasant even if it takes a little longer.
• Watch your technique. I know by now this must sound like you are training for a triathlon.  Much physical training is similar in nature and shoveling snow is physical. When possible, push snow rather than try to lift it.  If you do have to lift, do it with a knee squat. Don’t bend from the waist. When disposing of the snow, keep the shovel close to your body and, again, squat with your legs.  Walk to where you’re dumping the snow, rather than throwing it.   Use an ergonomic shovel with a bent handle that gives a better angle for pushing. 
• Dress appropriately. Warm clothing is not just comfortable but necessary.  Don’t run out in the business suit early in the morning and try to clear a hurried path for your car.  If you are cold, your muscles will tighten and leave you vulnerable to strain.  Boots with good traction are necessary.  If you lose balance while moving snow it can stress your back.  Falls can lead to fractures and concussion.  It is better to take time to put on a good boot made for snow than to wear a cast for the remainder of winter.

The final suggestion to avoid snow shoveling injuries is to use common sense.  Most of my painful injuries in life occurred when there was this nagging voice in the back of my head saying this is not a good idea.  Generally the voice was right.  If you think doing something might not be safe, you are probably right.  Then it is time to get help, get the right equipment, or pay your neighbor’s son to do it for you.  Happy Holidays!