Even though Vancouver winters tend to be milder than most parts of Canada we still have a snow fall or two to contend with each season. Since less chance of snow sometimes translates to less preparedness, Vancouverites can be faced with snow-filled driveways, iced-over sidewalks, and un-plowed roads, with nothing but a shovel and some elbow grease to get them off on their commute. This can lead to aching backs, pulled muscles and slips and falls. Although your chiropractor can help you recover from these winter related injuries, at Evolve we strongly believe that prevention is better than a cure. To make sure you’re ready when the first snowflake hits, we’ve rounded up a list of best practices for shovelling safely.

During the winter months, snow shovelling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will ease the hassle of clearing your driveway and help keep your back in shape.

Warm Up

Before tackling any strenuous activity, a quick 10-minute warm up such as a walk around the block will kickstart your muscles for the activity ahead and help prevent injury.

1. Don’t Let Snow Pile Up

If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow after each snowfall.

2. Pick the Right Shovel

Use a lightweight push shovel. If you’re using a metal shovel, spray it with Teflon, so snow won’t stick to it.

3. Push, Don’t Throw

Push the snow to the side rather than throwing it. This way, you avoid lifting heavy shovelfuls of snow, and abrupt twists or turns that may result in injury.

4. Bend Your Knees

If you need to lift shovelfuls of snow, bend your knees, and use your leg and arm muscles to do the work, while keeping your back straight.

5. Take a Break

If you feel tired or short of breath, stop and take a break. Shake out your arms and legs to recharge.

Keep Comfort in Mind

Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two to maximize comfort.

Stay Hydrated

Even though it’s cold outside, your body still needs plenty of fluids. Be sure to drink lots of water before, during and after shovelling. Remember – if you feel thirsty, you are already dehydrated.

Take it Slow

Rest when you feel tired or short of breath. Stop shovelling if you experience sudden or prolonged joint or muscle pain.

Cool Down

After you’ve finished shovelling, cool down by taking a walk and stretching out tense muscles.

Of course no matter how careful we are, accidents sometimes happy that can lead to injury. If you sustain an injury this winter and want to set up a consultation and assessment with one of our chiropractors, email us at info@evolvevancouver.ca or book online