Most shovelling injuries come from a few repeated habits: lifting with a rounded back, twisting to throw and trying to clear a deep, wet fall in one go. This guide covers the right tool, a short warm-up, a six-move technique and how to pace yourself, then says when to stop or hand the job off.
In This Article
Pick a tool that lowers the load
- A pusher moves light, dry snow without lifting at all. Use it whenever the snow allows.
- A lightweight scoop with a bent or adjustable shaft keeps your back straighter than a rigid straight one. Set the length so you do not stoop.
- A smaller blade limits the weight of each load. Wet snow near freezing is far heavier than powder, so a narrower blade is often the kinder choice.
- A plastic edge or wear strip protects pavers and asphalt, and steel is harder on your surface.
Wear gloves that grip and boots with tread. A slip while carrying a full load is where many injuries begin.
Warm up first, cool down after
Cold muscles strain more easily, and the first shovelling of the season catches people out of practice. Spend three to five minutes on this before you pick up the shovel: walk briskly, roll your shoulders, swing your arms gently and do a few slow hip hinges, bending from the hips with a straight back. Skip deep twisting stretches on a cold back.
Afterwards, walk for a few minutes rather than sitting straight down, and take a warm drink. Some stiffness the next morning is normal. Pain that gets worse, or does not ease after a couple of days of gentle movement, is worth a call to a health professional.
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The lift, in six moves
- Stand square, feet about hip-width apart, with one foot a little ahead of the other.
- Space your hands. Keep one near the blade and one near the top of the shaft, for leverage.
- Push first. Slide the snow along the surface wherever you can, and lift only when you must.
- Bend at the hips and knees, not at the waist, and keep the load close to your body.
- Lift with your legs, with your stomach muscles braced and your back flat.
- Turn with your feet. Set the snow down or tip it forward. Never twist your spine to throw it over a shoulder.
Match your method to the snow
| Snow | Tool | Method |
|---|---|---|
| Dry and light | A pusher or a wide scoop | Push in straight lines to the pile and lift very little |
| Wet and heavy | A narrow scoop | Take half loads, work in layers and accept more trips |
| Packed or icy | A flat blade or an ice scraper | Score it into blocks with the edge, lift the blocks and sand what is left, rather than chopping with your back |
Pace, layers and the heavy stuff
- Clear early and often. A thin layer is light work. A deep fall left overnight is heavy and packed.
- Work in layers in deep snow: take the top off first, then the bottom.
- Shorten the trip. Pile the snow close to where you lift it, but off vents, meters and sight lines.
- Rest before you are tired, drink water and keep a steady pace.
- Cut the plow ridge into blocks, then lift or push them one at a time. It is the heaviest snow of the season.
- Sand slick spots first, so that you are not working on ice.
The snow removal equipment guide describes other tools that cut the lifting.
When to stop, and when to hand it off
Shovelling is hard exercise, and cold air adds strain. If you have heart trouble, are older or are not active, talk to your doctor before you shovel. Stop at once if you feel chest pain or pressure, shortness of breath, dizziness or nausea, and call 911 for chest pain. Keep your phone in a pocket.
Stop for back warning signs too: sharp pain, numbness, tingling or a weak leg. Rest, and see a health professional if they persist.
Many households keep the light dustings and hand off the storms and the plow ridge. If that appeals, snow removal from D&D Home Services starts at $80 per visit at typical Kitchener-Waterloo homes, and seasonal contracts are available. Nothing starts until the free quote is confirmed in writing. The guide to snow removal options for seniors covers choices for those who would rather not shovel at all.
Key Takeaways
- Choose a pusher for light snow, and a lightweight scoop with a bent or adjustable shaft and a modest blade for heavy, wet snow.
- Warm up for a few minutes, then lift with your legs, keep the load close and turn with your feet instead of twisting your spine.
- Clear early and often, work in layers, rest before you tire and cut the plow ridge into blocks.
- Stop for chest pain, breathlessness, dizziness or sharp back pain, and hand off the heavy jobs if shovelling is too much.
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