Staying Pain-Free While Shoveling Snow: Proper Techniques and Injury Prevention

Winter brings beautiful snowfalls, but with them comes the inevitable task of shoveling snow. At Garden State Pain & Orthopedics, we want to help you avoid injuries and pain while keeping your driveway and walkways clear. Here’s how to stay safe and pain-free during snow removal this season.

Common Snow Shoveling Injuries

Shoveling can lead to various injuries, including:

• Back Strain: Improper lifting techniques can strain the lower back.

• Shoulder and Neck Pain: Repetitive arm movements can stress these areas.

• Heart Strain: Sudden exertion in cold weather can increase cardiovascular risks.

• Knee Pain: Twisting motions and uneven surfaces can impact knee joints.

Essential Snow Shoveling Safety Tips

1. Warm Up Before Shoveling

• Stretch your muscles with gentle movements.

• Focus on loosening the back, shoulders, and legs.

2. Use the Right Equipment

• Choose an ergonomic shovel with a curved handle.

• Opt for a lightweight, non-metal blade.

3. Practice Proper Lifting Techniques

• Bend at the knees, not the waist.

• Keep the shovel close to your body.

• Avoid twisting your torso while lifting.

4. Take Breaks and Pace Yourself

• Shovel small amounts frequently instead of heavy loads at once.

• Take short breaks every 20-30 minutes.

5. Dress Warmly and Stay Hydrated

• Wear layered, moisture-wicking clothing.

• Protect your hands, head, and feet from the cold.

• Drink water to stay hydrated, even in the cold.

Post-Shoveling Care

After shoveling, take care of your body:

• Apply ice or heat packs if needed.

• Perform light stretching to relax muscles.

• Monitor for any lingering pain or discomfort.

When to Seek Professional Help

If you experience persistent pain or strain after shoveling, our team at Garden State Pain & Orthopedics is here to help. We specialize in pain management and orthopedic care tailored to your needs.

Stay Safe This Winter

By following these techniques and listening to your body, you can keep your outdoor spaces clear while avoiding unnecessary pain or injury. For expert care and injury prevention guidance, contact Garden State Pain & Orthopedics today.