Snowday Reflections

Published February 13, 2019 by Jen

If you live in southern Ontario and don’t own a snow-blower, you know exactly what I mean when I say that there’s been a ton of shovelling to do lately. This winter has been no exception with several snowday events. As a physiotherapist, I pay close attention to the body mechanics I am using and empathize with those who end up with a hurt back after a days like those of late. What I want you to know, is that you can actually use shovelling to HELP yourself rather than hurt yourself – you can literally make each lift of snow a core workout.  It all comes down to how you push and lift the snow.

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The key to avoiding injury to your lower back while you shovel is to keep it from twisting or bending away from its normal lordosis. Use your legs, your breath, your pelvic floor and your deep abdominals at strategic moments for an injury-free shovelling-based core workout. With these strategies, you can both save yourself from a back injury AND strengthen your core. Sounds great, eh? (feeling nice and Canadian in this northern weather!)

Here are a few overall principles:

  • Use your knees in a combination of squats and lunges, all while keeping the back in its normal curves (you bend your hips, knees and ankles instead!)
  • Move your feet to change direction or to travel to a new location – do not move or twist your back
  • NEVER hold your breath
  • Use inhales in the prep phase of a lift/throw
  • Use specifically exhales with all the big exertion moments (with the added bonus of adding a powerful pelvic floor and transverse abdominus contraction in these moments)
  • Be honest with yourself about how much you can lift at a time using good technique
  • To avoid the possible, yet less common neck complaints, also ensure your shoulder blades are “down and back” so that your neck stays relaxed

I got my hubby to snap a few photos of me as I want to show you how!

A snow-friendly squat – at this moment when you are getting under the snow, take a nice inhale with a relaxed pelvic floor

A snow-friendly squat – When you are getting under the snow, take a nice inhale with a relaxed pelvic floor

Now to lift and throw the snow- in one rather fast and coordinated movement - exhale, engage your pelvic floor, bring your lowest pelvic organs towards your spine (a Transverse Abdominus activation) all while you lunge onto your front leg and literally “stand up” (the snow will come right up with you!)

Now to lift and throw the snow- in one coordinated movement -blow to exhale and engage your pelvic floor while you lunge onto your front leg and literally stand up. The snow will come right up with you!

When lifting and throwing the snow, your arms can partner and add their own throw/reach.  Never once in this sequence do you need to bend from your spine.  If you need to reach forward at all, ensure your entire spine and pelvis bends forward from your hip joint, where your groin crease is.

Repeat this process until your driveway is clear of snow and your back will be spared. What a great feeling when it’s all done and a workout happened too! After our latest snowday, my hubby and I joined forces with our neighbours and together we cleared off 4 driveways!  Later we were cozy at home with happy backs and clear minds.

We here at ellephysio, would be honoured to help you learn safe lifting techniques, including more information on how to achieve an excellent pelvic floor and deep core activation.  If you find yourself hurt after this epic snow day, we are here to help you get back on your feet again, too!

Here’s to a winter wonderland full of confidence, joy and no back pain!

Yours in health,

Jen