Healthy, Happy Shovelling Techniques
By Julie Kells BScKIN., R.M.T.

With winter right around the corner, soon we will find ourselves performing the dreaded chore of shoveling our driveways. Fortunately, this is only a seasonal exercise. However, after many months of hibernating our back muscles in the warm weather; our bodies may not be ready to take this exercise on with ease. We all realize that if we haven’t gone out for a run in eight months that we need to do some training, and stretching before we head out for that first run. We also realize that we have to take it easy and go for a shorter run, or maybe do a run/walk to help get our muscles and joints ready for this exercise. Well, this is the same for shoveling our driveways.

When that first big snowfall hits we all dash outside and shovel away, sometimes for hours. Shoveling our driveways is a very strenuous exercise, significantly boosting heart rate and blood pressure. Yet every year we don’t stretch before we shovel, and we stay outside without taking any breaks often shoveling until every last snowflake has been stacked up in snow banks. Our bodies haven’t shoveled in eight or nine months, so there is no way our muscles and joints are even close to being ready for this exercise. This is how injuries occur. Low back injuries are the most predominant, such as muscle strain, ligament sprain or even disc compression. This is caused from our bodies not being ready and using improper techniques. Shoveling must be done properly, feet hip width apart, bending our knees and using our leg muscles all-the-while keeping our back straight and our abdominal muscles flexed to support our entire low back region. We should never throw snow over our shoulders or to the side. We should always position our feet to face the direction we are throwing the snow.

Remember, every 15 minutes we should take a 3-5 minute break.

Before, putting all our warm gear on, to go out shoveling, we need to take ten to fifteen minutes and do some exercises. Start by marching on the spot or walking up and down the stairs for 5 minutes in order to get our blood flowing and our muscles warmed up. Then we are going to stretch the shoulders, upper back, low back and legs. Now our bodies are ready for shoveling. One needs to use proper techniques, take frequent breaks and listen to your bodies. If you feel any pain or soreness stop right away, and go inside and put some ice on the painful area. Should the pain not subside you should schedule a massage as soon as possible. Also, this is a cardiovascular workout so if you experience any chest tightness or pain stop right away and call your doctor.

The staff at Be. Massage Therapy want you to have a fun winter experience this year. Please contact us if you have any questions or concerns. We wish you a safe and happy holiday!

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