At Zannetti Chiropractic, our Cleveland, Ohio office is seeing an increase in patients with injuries caused by snow shoveling. To help you stay safe this winter, we’ve put together these important snow-clearing tips. Following these simple guidelines can help prevent injuries to the shoulders, neck, and back—and reduce the risk of more serious conditions such as heart attacks.
Choose the Right Shovel to Prevent Injuries
Select a shovel with a bent or contoured shaft, which is easier on your lower back. Studies show that contoured handles reduce forward bending and decrease strain on low-back stabilizing muscles.
Use a Smaller Shovel Blade
Choose a shovel with a smaller blade (10–14 inches wide) to reduce the amount of snow lifted with each scoop. If a smaller blade isn’t available, fill a larger shovel only halfway.
Additional tips:
-
Avoid shovels with metal edges, as they can catch on uneven surfaces like cracked driveways or interlocking bricks, increasing strain on the shoulders, neck, and back.
-
For wet or sticky snow, spray the shovel with cooking oil, Teflon, or apply a layer of car wax to help snow slide off more easily.
Adjust the Load Based on Snow Type
Snow density greatly affects weight. Wet or compacted snow is much heavier, so reduce the amount lifted and slow your pace. For example, clearing a 16-foot by 30-foot driveway with one foot of wet snow can mean moving nearly four tons of snow.
Use Proper Shoveling Technique
-
Stretch before starting.
-
Keep the shovel close to your body.
-
Avoid twisting—move your feet to face the direction you’re moving the snow.
-
Avoid throwing snow too far, especially on slippery surfaces.
-
Push snow whenever possible instead of lifting, especially when it’s heavy or wet.
-
Push snow from the center of the driveway to the sides, then lift smaller amounts from there.
-
Bend your knees, keep your back upright with its natural curve, engage your core, and lift with your legs.
Wear Anti-Slip Footwear
-
Keep feet hip-width apart for balance.
-
Anti-slip boots or cleats can help prevent falls.
-
Watch for ice patches and uneven surfaces hidden beneath the snow.
Shoveling Stairs Safely
Stand below the step you’re clearing and pull the snow toward you. Work your way down step by step to maintain balance and reduce strain.
Watch for Signs of a Heart Attack
Stop shoveling and contact your physician or call 911 if you experience:
-
Shortness of breath or difficulty breathing
-
Chest pain or discomfort (pressure, tightness, burning, or heaviness)
-
Pain in the chest, neck, jaw, shoulders, arms, or back
-
Tingling, numbness, or pain in the left arm
Women may experience more subtle or diffuse symptoms.
Relieving Soreness After Shoveling
Mild soreness is normal. Apply an ice pack to the affected area for 20 minutes, then remove it for a few hours. Repeat as needed over the next couple of days. If pain persists, schedule a visit with your primary care physician or Zannetti Chiropractic.
In summary, choosing the right shovel and practicing safe snow shoveling techniques can help minimize neck, back, and shoulder pain and prevent more serious injuries. If you’re experiencing discomfort after shoveling, the team at Zannetti Chiropractic is here to help you recover safely and quickly.