Snow shovelling back pain is one of the most common winter injuries we see in Clarington. Winter weather comes with small to large dumps of snow and can catch all of us off guard when we least expect it. Since shovelling is an activity that is primarily only needed to be done in the winter season, picking up the shovel for the first time can feel awkward and, especially when tons of snow piles up, it can feel heavy. Performing movements under load that we do not typically have to do day to day, can result in injuries. Shovelling is a unilateral type of movement in nature, where one side is biased. When the working side becomes tired and fatigued, muscle strains of the low back commonly occur.
So what can we do to overcome this pain and most importantly prevent injuries from happening?
To prevent injury from shovelling this winter, we need to start developing a solid foundation of core and lower body strength, and shoulder strength that can lift some weight.
Here are some exercises that you can try to build dynamic core strength.
Disclaimer:
The exercises and information provided in this article are for general educational purposes only and are not intended to replace individualized medical advice, diagnosis, or treatment. Always listen to your body, and stop any exercise that causes pain or discomfort. If you have a history of back pain, injury, or other health concerns, consult a qualified healthcare professional before starting any new exercise program.
Planks:
Difficult: Plank pull through: have the weight starting on one side, Using the opposite arm pull the weight across your body and place it just outside of your torso. The movement can be regressed to using a lighter weight, or by being on your knees for the starting position
Shoulder Taps: starting in a push up position, engage your core, while you lift off one arm and tapping the opposite shoulder. This will challenge your core and shoulder stability. The movement can be regressed by being on your knees for the starting position.
Easier:
An easier variation of a plank is to start with an elevated plank where you start on your hands or elbows on an elevated surface like a counter or back of your couch.
Unilateral farmer carry: start with a light weight held in one hand (increase weight as you feel comfortable). Walk up and down the hall way of your home several times (2-6). If you don’t have weights, get creative with objects in your home, ex. Grocery bags, backpacks or water jugs.
Side plank: starting in a side-lying position with your knees bent, support yourself with your shoulder, push your knee into the floor till your torso is in-line with your legs creating a diagonal position. Hold this posture for 15-30 seconds per side.
Single arm dumbbell or kettlebell deadlift: weight is going to be held on one side at a time. Keeping the chest tall and eyes looking forward bend the knees and back simultaneously until the weight reaches your mid shin or the floor. When it reaches the appropriate height, stand back into your starting position. Use light weight to start and if you don’t have weights at home, get creative – throw a few items, such as soup cans or water bottles into a bag, or use smaller water jugs.
Following any activity, it is good practice to do a cool down, here are some stretches that you can do after shovelling to minimize the risk of injury.
Childs pose: a classic yoga pose, starting on your knees, you will lower your bottom till it touches your heels. Simultaneously, reach above your head reaching further and further with your fingers till you feel a nice stretch in the back. Hold this position for 15-30 seconds.
Figure 4: a great movement to stretch our glutes. Laying on your back have one foot supported on your opposite knee. If you want a deeper stretch pull back on the thigh that is foot is supported by. Hold each leg for 15-30 seconds.
Lat stretch: starting in a kneeling position, have the elbows supported on an elevated surface and gently lower your body down, chest facing the floor. Hold this position for 15-30seconds at a time.
Windshield wipers: You will feel a solid stretch in the low back with this movement. Starting in a crook lying position, have your knees gently fall to one side and go as low as you feel comfortable until you feel a stretch on the opposite side of your back. After 15-20seconds, bring your knees back into the starting position and let them fall to the opposite side for the same length of time you completed the first side.
As we go through winter, we will see snow come and go, but it is always best to be prepared. Training our bodies to do strenuous activities is the first step to developing a good foundation to completing unpredictable tasks. Some general advice to help you manage your shoveling include:
- Don’t do quick/ rapid movements suddenly. Make sure you have full control over what you are moving. Don’t let the weight control you.
- Avoid twisting. Don’t throw snow up and over your shoulder. It’s best to push it off to the side where possible.
- Make sure the shovel is long enough to avoid having to bend over.
- Manage how much load (snow) you have on your shovel. Taking small chunks at a time can make moving the load more manageable and require less effort per repetition.
- Don’t let the snow pile up, you might have to get up sooner or shovel multiple times in the day, but minimizing your load at a time can reduce the risk of pain from heavy loads
Snow shovelling causing back pain? The chiropractors, physiotherapists, and massage therapists at Clarington Physiotherapy Health and Wellness Centre can effectively treat your low back pain and show you preventative exercises to keep you moving safely all winter. Book an assessment online today! Or call us at 905-240-9355.
