PT Works

Community Care Physicians

Physical Therapy

Tips for Safe Snow Shoveling

January 2008

Offices are conveniently located in Clifton Park, Delmar, Latham, and Schodack.

  With the winter months upon us, it’s inevitable that many of us will have to perform that tedious but necessary task of snow shoveling.  Often times, it is done in such a way as to minimize the time spent getting the job done.  When doing so, proper posture is least likely to be used.  This results in many back, neck, shoulder, and knee injuries.  The best way to decrease the possibility of injury is to perform the task properly using correct body mechanics. 

  When holding the shovel, grip the handle with one hand at the top and the other hand about mid way down the handle.  This helps to distribute the weight of the load more evenly, thus decreasing the amount of strain put on the upper and lower back.  Next, when attempting to lift the load, keep one foot in front of the other, about shoulder width apart, and bend slightly at the knees while at the same time maintaining a straight back.  Creating a good base of support with the proper placement of your feet will make lifting the snow a bit easier.  Keep your arms in close to your sides as you lift the shovel.  This will prevent reaching too far which often times results in back and shoulder strains.  Lastly, as you move to deposit the load off to the side, avoid throwing the snow a considerable distance.  Instead, unload the snow from the shovel a short distance from the tips of your feet. 

  However, should injury occur, Physical Therapy is a beneficial treatment.  Your treatment may consist of modalities such as heat, electrical stimulation for pain relief, ultrasound for heating deep muscles, and  instruction in a home exercise program for stretching along with strengthening and stabilizing exercises.  These treatments help to minimize pain while improving mobility, strength, and stability.

  By following these simple suggestions the likelihood of injury will be less making it possible for you to actually enjoy the winter months that lie ahead.

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