To Shovel or Not to Shovel

A seemingly rhetorical question if there ever was one, this issue is one that needs to be addressed every winter in New England.

As enjoyable as a good snowfall can be at this time of year, for some, its removal can be equally dangerous. In addition to the countless joint sprains, muscle strains and disc injuries that occur as a result of improper shoveling techniques, many lives are lost or forever changed by cardiovascular accidents. 

For Your Heart

Snow shoveling requires a full body effort and can result in a sudden spike in heart rate and blood pressure. In those with pre-existing heart disease, this abrupt strain on the heart can potentially result in heart attack or stroke.

Although any physical exertion carries risks, the following suggestions can help prevent cardiovascular injuries.

• Get a regular physical examination from your medical doctor. Sedentary individuals over the age of 40 may need more advanced testing before they begin an exercise program or increase their level of exertion.
• Avoid caffeine, nicotine and large meals before shoveling, as they can place additional strain on your heart.
• Warm up your body for several minutes before shoveling; include some light stretching of your arms, legs and trunk. Gradually raising your heart rate by walking or marching in place avoids a sudden spike in heart rate upon shoveling.
• With large jobs, pace yourself, take frequent breaks and stay well hydrated.
• Limit shovel size and/or the amount of snow lifted per scoop
• Dress in layers, removing them as your body heats up.
• Stay active between snowstorms!

Stop shoveling immediately if you experience chest pain, shortness of breath, heart palpitations, light-headedness, nausea, headaches, visual disturbances or weakness. If any of these symptoms persist, seek immediate medical attention.

Watch Your Back

Spinal health is never fully appreciated until one has had the displeasure of suffering severe, intractable lower back pain. Finding oneself immobile, face-down in a snow bank, feebly calling for help is not a pleasant experience and should be averted whenever possible. Consider the following suggestions the next time you pick up the shovel.

• Start shoveling as soon as snowfall is complete, or tackle larger jobs in two stages.
• Warm up with stretching and light aerobic exercise; start shoveling slowly and take your time; a cold body is more prone to injury.
• Consider using a bent shaft shovel, as research has shown that they may be more back-friendly
• If possible, push the snow rather than lifting and throwing
• Limit the amount of snow lifted per scoop.
• When lifting snow, spread your feet about shoulder width apart; keep your back straight and your shovel close to your body. Begin shoveling by bending at your knees and tightening your abdominal muscles BEFORE you lift. Most of the work should be done with your legs.
• Do not hold your breath; exhale as you lift.
• Move in military-like fashion, avoiding any twisting motions.
• Whenever possible, drop, rather than throw the snow

Overall muscle soreness can be expected for 24-48 hours following exertion. However, sharp, localized pain often signifies injury, and can occur immediately or in the days following your effort. Immediate localized pain, pain lasting beyond 48 hours, or pain, numbness and/or tingling that extends out into the legs should be evaluated by a chiropractic physician.

If you are unlikely to follow these suggestions, or if you would rather get your exercise other ways, break the bank and buy a snowblower!

Dr. Tim Morgan maintains a chiropractic practice in Medfield, and for the time being, still shovels his driveway.