Shoveling snow can be a back-breaking chore, but there are a few simple tips to help you avoid injury.

Prepare Before You Start Shoveling

Cold weather can cause stiff muscles and ailing organs like the heart. To protect these vital body parts, it's essential to warm up before shoveling snow.

Physical therapists recommend walking inside the house for 5-10 minutes before shoveling. This will get your heart rate and body temperature up. Next, stretch for 5 minutes, allowing your muscles to stay warm after your brisk walk.

Stay Hydrated

Preparation is key when tackling winter weather, and hydration is a great way to stay energized as you work. Drink plenty of water or other fluids before shoveling snow, and take breaks to sip fluids while you're out.

Dress Warmly

Wearing warm and loose clothes will help your body stay warm, allowing more oxygen to flow and boosting your energy. Don’t forget your hat and gloves! Additionally, pick shoes that are made for the snow. You want to find boots that will keep your feet warm and dry! 

Lift Safely

Snow shovels come in different shapes and sizes. An ergonomic shovel is designed to interact with your body safely and efficiently. This shovel has a curved or adjustable handle to minimize bending and reduce the weight you push and lift.

When shoveling a big pile of snow, keep your hand close to the blade and push down with your other hand farther back. This will make it easier to move the snow. Also, pivot your whole body when you lift the shovel instead of just twisting your shoulders. This will help to prevent injury to your back.

One handy trick that you can try for that “stickier” snow is to spray a generous amount of cooking spray unto the front and back of your shovel. This will keep the snow from sticking to the bottom of your shovel.

We suggest investing in a nice, high-quality snow shovel. There are some great shovels you can find at your local hardware store that are designed to help get the job done faster and more efficiently but also to help keep you safe and your back pain-free in the process. 

If you anticipate a full day of snow, shovel multiple times during a big snowfall to avoid shoveling deep snow. Spread sand, rock salt, or kitty litter on the sidewalk or driveway to increase traction and reduce the likelihood of slipping on ice.

It’s also important to take a break every 10 to 15 minutes. Shoveling snow is not only physically demanding, but it is also very strenuous on your heart. Cold air can restrict blood vessels, including coronary arteries, which can decrease the oxygen supply to your heart. If you feel your heart rate increasing, stop shoveling immediately. 

Invest In a Snowblower

You may decide that shoveling isn’t the best option for you. A snowblower is a great alternative. For most homeowners that still want to go with a gas blower, the Ariens Professional 21 is a great choice. This single-stage blower will cover 90% of the snow storms we have in Reno. 

How to Relieve Back Pain After Snow Shoveling

To reduce the discomfort of sore muscles, try taking over-the-counter (OTC) pain relievers like ibuprofen or Naproxen.

One popular way to improve healing is through alternate cold and heat therapy. The body can better adapt and heal by alternating these two treatments.

Engage in simple stretching exercises to prevent stiffness, and always remember the importance of resting your body! Finally, always call your doctor if you are experiencing any unusual symptoms or persisting pain.

In the Reno, Sparks, Nevada area, we love our winters and the snow! Be safe out there, and remember to take it slow when shoveling snow.