Shoveling techniques to keep you out of the ER on Owatonna

After a long, warm fall, it seems that winter has finally arrived this week and with it the dreaded task of snow removal. And just a reminder that winter parking rules are now in effect. The following tips are offered for shoveling driveways and walks.

Do
• Stretch your back, neck, arms and legs with a brief warm-up.
• Use a shovel appropriate in length and weight to your height and strength.
• Bend from the knees while lifting and keep the spine as straight as possible.
• Push the snow when it’s practical, as opposed to lifting and throwing it.
• Deposit the snow close to where you are shoveling, to avoid heaving it across a wide area.

Don’t
• Shovel at too rapid a pace. Work at a pace fitting to your age and strength.
• Lift snow with your back. Bending and twisting the spine are common causes of disc and ligament damage. Use your arms and body to deposit snow in one smooth motion.
• Shovel with your feet planted firmly in one spot. Allow your legs and thighs to help your upper body and arms deposit the snow to the side.
• Lift large amounts of snow in one scoop of the shovel. To avoid back strain, shovel light to moderate amounts of snow per load.
• Overwork yourself. If you are huffing and puffing stop immediately and rest.
The relationship between snow shoveling and major injuries, including back, cardiovascular and musculoskeletal problems, is no coincidence.

Instead of pushing the snow, pull it.
Julius Toth, an engineer with R. J. Engineering Company in Belleville, Mich. invented a new way to remove snow in 2005. Instead of straining to push and heave snow out of the way, people should try to pull snow from their driveways and sidewalks this year. How do you pull snow? Find a flat piece of plywood, metal, plastic or cardboard, roughly 4 inches by 14 inches. With string, wire, screws or clamps, attach this piece to the back of the tines of a common garden bow rake. Use the rake in an upright position, similar to the way you would use a household broom.
Mr. Toth states that “This concept is supported by a simple law of physics which states it requires far less energy to slide a 20-pound weight than it does to bend down, pick it up and then move it.”
I know that many will not take the time to stretch before shoveling or make sure they employ the proper body mechanics. It probably seems much easier to just jump in and shovel the way you always have. You may proceed with that strategy and we’ll hope they don’t see you in the emergency room or in our clinic.

Marc Grommesch is a physical therapy assistant at Owatonna Physical Therapy, who is a certified instructor by the American Weight Lifting Association and the Low Back Rehabilitation Program. He can be reached by calling Owatonna Physical Therapy at 451-8254.

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Member Opinions: By: secretsquirrel on 11/26/09 Oh sure! This is the best advice Marc can offer?? =O I am shocked. Don't listen to this guy, listen to the sage squirrel! The best way to avoid back pain, injuries and possibly death is to follow my time tested snow shoveling technique: 1. Have children. 2. Buy shovels. 3. Have kids shovel. It has worked for years!
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