Snow Shoveling: How to Protect Your Back and Heart?

A winter months often make daily life difficult due to snowfall, and many people are forced to shovel snow to ensure clear roads and sidewalks. However, this activity comes with numerous risks, especially if proper techniques and precautions are not observed. Shoveling snow is not only exhausting but also poses serious physical strain, which can lead to back pain, muscle injuries, and even heart problems. The combination of cold weather and slippery surfaces increases the risk of injuries, making it wise to prepare thoroughly for the task to avoid unwanted accidents.

Common Injuries and Prevention

Before starting to shovel snow, it is important to be aware of potential injuries and how to prevent them. Since snow shoveling engages many muscle groups in the body, using the correct technique is particularly important. Additionally, temperature and slippery ground can significantly affect balance and movement. In the following paragraphs, we will detail the most common injuries associated with snow shoveling, their symptoms, and provide useful tips for safe snow shoveling.

Back Pain and Herniated Discs

Back pain, especially in the lower back area, is one of the most common complaints during snow shoveling. This discomfort is usually caused by muscle strain resulting from the strenuous movements involved in shoveling snow. In addition to back pain, herniated discs are also a common issue, which occurs when the discs between the vertebrae shift, putting pressure on the nerves. If the pain radiates down the legs, it may indicate a herniated disc, which requires urgent medical attention.

The slippery surface under the ice during snow shoveling can lead to even more severe injuries, such as fractures, which may require long-term rehabilitation. Learning the correct technique and using the right tools can help reduce the risk of injuries. It is advisable to warm up the muscles before shoveling to decrease the chances of overexertion. If you have previously experienced back pain or other musculoskeletal issues, it is wise to consult a doctor before tackling the task.

The Risk of Heart Attack While Shoveling Snow

Shoveling snow can be a risky activity not only due to physical exertion but also from a cardiovascular perspective. The combined effects of cold weather and strenuous work increase the strain on the heart, which can be particularly dangerous for those already suffering from heart conditions. Some studies suggest that the number of deaths related to heart diseases significantly rises after heavy snowfall, which can be attributed to snow shoveling.

During snow shoveling, the heart rate can quickly accelerate, and an increase in blood pressure is also observed. Due to cold weather, the blood vessels constrict, reducing blood flow just when the heart needs to work harder. Shoveling snow under such conditions can be risky, so it is important for those with heart problems to carefully consider whether to engage in this activity.

To make snow shoveling safer, it is recommended to follow some basic rules. First, it is important to maintain physical fitness and regularly exercise to prepare for shoveling snow. Second, warm up your muscles before shoveling and avoid trying to remove too much snow at once. If you are not accustomed to physical labor, it is advisable to take short breaks to avoid overexertion.

Helpful Tips for Snow Shoveling

Using the right technique and tools is crucial for preventing injuries while shoveling snow. It is advisable to push the snow rather than lift it, and if lifting is necessary, always do so from the knees while avoiding twisting the waist. Ergonomically designed shovels can help relieve strain on the back, reducing stress.

Wearing appropriate clothing for the temperature is also essential, as muscles become stiffer in the cold, making injuries more likely. Wearing snow boots with non-slip soles is also important for maintaining balance. If someone has high blood pressure, diabetes, or is overweight, it is highly recommended to consult a doctor before starting to shovel snow.

Finally, if shoveling snow seems too strenuous, it is wise to seek help from younger family members or neighbors who may be willing to assist for a little extra pocket money. Caution and proper preparation can help ensure that shoveling snow does not become a painful or dangerous task, but rather a manageable and safe one.