Moncton Personal Trainer Shares 5 Safe Shoveling Tips to Save Your Back

01/26/2011 | By Richard Huard - Slave Driver | Reply More

Safe Shoveling

Another storm tonight, maybe one tomorrow, who knows?!

Here are 5 top safe shovelling secrets.

1.) Perform a 5-Minute Warm-up Before Shoveling
Many people skip warm-ups before working out and so do many people who shovel snow. Just like any intense workout, shovelling is hard work, an intense workout. You know what I mean! Remember moving that heavy wet snow. It sucks. Start moving some of that white wet stuff around with cold muscles and you may be looking at an injury.

Here are a few shovelling specific five minute warm-ups to get you ready to move truck loads of snow. This will also help to save your back, the most commonly injured area.:

Complete each exercise in the following warm-up circuit at a slow, controlled tempo for 30 seconds with a 30 second rest between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run

Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)

Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist

Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch

Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

Listen to this 5 minute sample interval track which will tell you exactly when to exercise and when to stop.

Listen to the 5 minute demo below
Remember, this is a demo which will be lower quality than the full version

Magnetic Field 3030 - 20 Minutes
Now available for purchase. This Harsh, Daring, Turbulent 20 minute track will have you sweating in no time flat and will keep you moving when you thought you were finished.
Length: 20 Minutes
Mood: Aggressive, Bold, Determined, Intense, Strong, Threatening
Price: $10.00

2.) Split Your Stance When Shoveling
Back pain is the single most complaint from those who move snow with a shovel. In most cases this is due to a parallel stance. This is where your feet are side by side. This puts a lot of stress on the lower back. Try to remedy this by trying the split stance. This is where you have one foot back and one foot forward. Every 10 shovels or so, you should switch your feet around with the other foot forward.

Be sure to use your whole body when shovelling. Do not just use your lower back. Bend those knees with every shovel.
3.) Point Your Toes In Same Direction of Shovelling
This is a continuation of the last tip. Even when you split your stance, you can still injure yourself. If you are not pointing your toes in the direction you are throwing the snow you will be likely twist your body to far and injure your back. Pivot on those toes and point em in the direction you toss that white wet snow.
4.) Shovel EQUALLY to BOTH Sides
Most people shovel only on one side. The next day they are so sore they think they got hit by a truck. Switch feet position and hand position. Switch from left to right. It may feel awkward at first but before long you will be a pro.

5.) Hire Somone To Do It For You!
This is my favourite. If you can afford it, hire someone. I know, you would like to shovel some of that white snow but really, do you have time?