It’s that time of year again: A thick blanket of snow could be covering your driveway, and that means it’s time to get your shovel out. In order to avoid injury this winter, here are some tips in order to help keep your driveway snow-free all season long!

Snow-shoveling is associated with a host of ailments, including musculoskeletal injuries (back and shoulder pain) to heart attacks. Lower back injuries are the most commonly sustained injuries, however, cardiac-related events are the most serious, representing 7% of injuries.1

According to the American Heart Association, cold temperatures combined with physical exertion (walking through heavy snow, shoveling snow, etc.) may increase the risk of heart attack for some individuals.2

Those who do not exercise regularly, are middle-aged or older, or have a cardiac-related condition are more prone to injuries associated with shoveling snow.1

Safety Tips for Shoveling Snow

  1. Perform a gentle warm-up for the whole body prior to going outside in order to prime your muscles for movement in the cold.
  2. When shoveling, try to push the snow rather than lifting the heavy snow-filled shovel when clearing the driveway or sidewalk. The amount of workload is reduced as well as overall strain to your system, especially to your back and shoulders. Make sure to use your hips and legs when you lift, instead of straining with your back.
  3. Consider purchasing an ergonomically designed shovel that is intended to push rather than scoop and lift. Also, ensure that your shovel is a manageable weight and not too heavy for pushing snow.
  4. Keep a timer on the duration of your activity. Consider taking a break after 20-30 minutes of shoveling, trudging through the snow, etc.
  5. Shovel your driveway multiple times in order to keep the volume low. Managing the snow earlier in the storm, rather than after a large accumulation, creates easier overall workload.
  6. Make sure to dress in layers of clothing to ensure warmth. After you get warm from moving and working, remove a layer at a time to maintain body temperature.
  7. Even though it’s cold outside, you will still sweat. Maintain your hydration levels, especially while working.
  8. Avoid drinking alcohol before or immediately after shoveling, as alcohol may increase your sensation of warmth. This can cause you to underestimate the extra exertion on the body in the cold weather.

References:

  1. Nationwide Children’s. New National Study Finds 11,500 Emergency Department Visits, Nearly 100 Deaths Related to Snow Shoveling Each Year. Accessed: 12/7/2017. http://www.nationwidechildrens.org/news-room-articles/new-national-study-finds-11500-emergency-department-visits-nearly-100-deaths-related-to-snow-shoveling-each-year?contentid=86424
  2. American Heart Association. Cold Weather and Cardiovascular Disease. Accessed: 12/7/2017. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Cold-Weather-and-Cardiovascular-Disease_UCM_315615_Article.jsp#.Wilf4VWnHIU