Snowy Day in Ottawa 3 Simple Tips When Shoveling Snow

Each year close to 12,000 people suffer preventable injuries just from shovelling snow. These simple tips will help you dig out of the next 40 cm without hurting yourself.

Tip #1 — Proper removal of the snow

Push the snow instead of lifting or carrying it.
If you must lift, take small shovel loads. The Canadian Centre for Occupational Health and Safety says not to lift more than 10 to 15 pounds of snow at a time.
Rather than twisting your body or throwing the snow, walk a few steps and drop it.

Pushing snow with a shovel, keeping the load to 10-15 lbs

Tip #2 — Proper positioning

Point your feet toward the shovel so you are not twisting your back as you lift.
Do not reach far out with the shovel. Stay close to the snow to keep the stress off your back muscles.
One foot forward and one foot back gives you a more stable stance.
Lift with your legs, not your back, by bending through your knees and hips.

Shovelling with a staggered stance, bending at the hips and knees, back upright

Tip #3 — Timing

Shovel often. Light snow weighs about three pounds per cubic foot; packed snow weighs thirty.
Take your time and take rest breaks. Injuries are far more likely when you are rushing.

Before you start

Ask yourself whether it is safe for you to shovel at all.
Talk to your family doctor first. Shovelling snow is vigorous exercise.
Dress for it, including footwear with proper traction.
Take a few minutes to warm up before tackling heavy snow.
Use the right size shovel — the handle should sit around chest height.

Checking shovel length: the handle should be around chest height

Other things to consider

Listen to your body. Soreness or fatigue is your body telling you it has reached its limit for the day.
Get help, or arrange a snow-removal service. Shovelling is demanding work, and an extra pair of hands makes it easier and safer.

If shovelling leaves you sore every winter, we can look at what your back and shoulders are actually doing. Call LiquidGym at 613-820-8228.

References

Daniel S. Watson et al., “Snow shovel-related injuries and medical emergencies treated in US EDs, 1990 to 2006,” American Journal of Emergency Medicine, volume 29, issue 1 (March 29, 2010), 11–17.
André Gauvin and Trevor Schell, webinar: “Be Winter Ready: Working in the Cold & the Ergonomics of Snow Removal,” December 18, 2020.
Government of Canada, Canadian Centre for Occupational Health and Safety, “Shovelling Snow: OSH Answers Fact Sheets.”

Originally written by Emma Lis. Edited by co-owner Karen Snyder.

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Snowy Day in Ottawa — 3 Simple Tips When Shoveling Snow