17 Jan Snow Shoveling Safety: PAM Health’s Tips For Preventing Back Injuries and Heart Strain
Editor’s note: Every snowstorm brings people with heart attacks, sometimes fatal, to emergency rooms around the country.
Don’t risk a heart attack by shoveling if you have any family or personal history of heart disease, smoke, have high blood pressure, are sedentary or even if you are middle-aged or older. Check with your doctor to see if you are fit enough to shovel or leave the snow removal to the young and healthy or to the professionals.
As winter blankets your neighborhood in snow, the inevitable task of shoveling awaits. While clearing your driveway and walkways is necessary, it’s crucial to approach this chore with caution. Snow shoveling can pose serious risks to your health, particularly to your back and heart.
Each year, thousands of individuals sustain injuries or experience cardiac events while tackling this winter responsibility. These tips from PAM Health will equip you with essential safety tips to protect your back and heart while efficiently clearing snow from your property.
The Dangers of Snow Shoveling: Back Injuries and Heart Strain
Back Injuries: A Common Consequence
The repetitive lifting and twisting while shoveling snow can tremendously stress your back muscles and spine. This strain often leads to muscle sprains, herniated discs, or even more severe injuries. You’re particularly vulnerable if you maintain poor posture or use improper lifting techniques during this strenuous activity.
Heart Strain: An Overlooked Danger
Perhaps less obvious but equally concerning is the risk of heart strain. The combination of cold temperatures and intense physical exertion can be dangerous, especially for those with pre-existing heart conditions or who lead sedentary lifestyles. This sudden burst of activity can cause a rapid increase in heart rate and blood pressure, potentially triggering a heart attack in susceptible individuals.
To mitigate these risks, it’s crucial to:
- Warm up before shoveling
- Use proper lifting techniques
- Take frequent breaks
- Stay hydrated
- Listen to your body and stop if you experience chest pain or shortness of breath.
Preparing Your Body for Snow Shoveling
Warm-Up Exercises
Before tackling the snow, preparing your body for the physical exertion ahead is crucial. Start with a 5-10 minute warm-up routine to increase blood flow and flexibility. Perform gentle stretches focusing on your back, shoulders, and legs. Try arm circles, trunk rotations, and light squats to activate major muscle groups.
A proper warm-up can significantly reduce the risk of strains and sprains during shoveling.
Proper Hydration and Nutrition
Don’t underestimate the importance of hydration, even in cold weather. Drink plenty of water before, during, and after shoveling to prevent dehydration. About an hour before heading outside, fuel your body with a balanced meal containing complex carbohydrates and lean protein.
This will provide sustained energy for the task ahead. Consider keeping a water bottle nearby and taking regular sips to maintain hydration throughout your shoveling session.
Dressing Appropriately
Layering is key when preparing for snow shoveling. Start with a moisture-wicking base layer to keep sweat away from your skin. Add an insulating middle layer for warmth, and top it off with a waterproof outer layer to protect against snow and wind. Don’t forget warm, waterproof gloves and boots with good traction.
Proper attire helps regulate body temperature and prevent cold-related injuries, allowing you to focus on the task safely and comfortably.
Using the Right Snow Shoveling Equipment
Choose an Ergonomic Shovel
Your choice of equipment can significantly reduce injuries when snowshoeing. Opt for an ergonomically designed shovel with a curved handle to reduce back strain. Look for a lightweight model with a plastic blade, which is easier to maneuver than metal alternatives. A shovel with a smaller blade may require more scoops, but it will help you avoid lifting excessive weight with each load.
Consider Mechanical Alternatives
Mechanical options can be a game-changer for those with larger areas to clear or individuals with health concerns. While more expensive, snow blowers can dramatically reduce the physical exertion required. Electric snow shovels offer a middle ground, providing some mechanization without the bulk of a full-sized snow blower. These tools can be particularly beneficial for those with a history of back problems or heart conditions.
Maintain Your Equipment
Proper maintenance of snow removal equipment is crucial for safety and efficiency. Keep your shovel blade sharp to cut through packed snow more easily. For mechanical devices, perform regular checks and maintenance as the manufacturer recommends. Well-maintained equipment lasts longer and reduces the strain on your body during use.
Tips for Staying Safe and Healthy During Snow Removal
Use Proper Technique
When shoveling, push the snow instead of lifting it whenever possible. If you must lift, bend at the knees and lift with your legs, not your back. Keep the shovel close to your body and avoid twisting motions. Take frequent breaks to rest and reassess your physical state.
Know Your Limits
Listen to your body and stop if you feel pain, shortness of breath, or chest discomfort. These could be signs of overexertion or more serious health issues. If you have a pre-existing health condition or are over 40, consult your doctor before engaging in strenuous snow removal activities.
Consider Alternatives
For those with health concerns or larger areas to clear, consider using a snow blower or hiring a professional snow removal service. If you must shovel, tackle the job in stages rather than all at once. Remember, your health is more important than a perfectly cleared driveway.
Final Thoughts
Following these PAM Health tips and techniques, using the right equipment, and knowing your physical limits can significantly reduce your risk of back injuries and cardiovascular strain. Listen to your body, take frequent breaks, and don’t hesitate to seek help when needed. If shoveling proves too strenuous, consider investing in snow removal alternatives.
More information:
- From the American Heart Association: “The American Heart Association urges everyone to learn the common signs of heart trouble and if you experience chest pain or pressure, lightheadedness or heart palpitations or irregular heart rhythms, stop the activity immediately. Call 9-1-1 if symptoms don’t subside shortly after you stop shoveling or snow blowing. If you see someone collapse while shoveling snow, call for help and start Hands-Only CPR if they are unresponsive with no pulse.”
- “Why do People Die Shoveling Snow“?
- The Age When You Should Stop Shoveling Snow Is Way Earlier Than You Think
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Last Updated on January 17, 2025 by Marie Benz MD FAAD