Every fall, we put on the snow tires, service the furnace and dig the shovel out of the garage. But we rarely prepare the body that has to use it.
Shovelling looks simple, but it asks a lot of you. You’re bending, lifting and turning with a heavy load held out in front of you, usually in the cold and often first thing in the morning. And your body probably hasn’t done anything quite like it since last March.
The problem usually isn’t the snow. It’s how we move it. We round through the lower back, take scoops that are too big, and twist to throw the snow to the side. Do that a few hundred times and it’s no surprise your back complains.
The good news is that you have a few weeks to get ready. Here are three things I’d start practising now.
1. The hip hinge
Stand with your feet about hip-width apart and your knees slightly bent. Push your hips straight back, as if you’re closing a car door behind you, and let your hands slide down your thighs. Then squeeze your glutes to stand up. Do two sets of 10. This teaches your hips to do the work instead of your lower back.
2. The suitcase carry
Pick up a dumbbell or a loaded grocery bag in one hand and walk slowly for 20 to 30 seconds. Stand tall and don’t lean to either side. Switch hands and repeat. This builds the trunk strength that keeps you steady when the shovel gets heavy.
3. Standing woodchoppers
Stand with your feet a little wider than your hips and hold a light dumbbell or a water bottle with both hands. Start with your hands outside one hip, then lift them diagonally across your body to just above the opposite shoulder. Let your back foot pivot and your hips turn as you go, so your whole body moves together instead of twisting through your spine. Slowly reverse the movement. Do two sets of 8 on each side. This trains the same turning pattern you need to move snow to the side, with far less load.
When the snow actually falls
Before you head out, take five minutes to warm up. March on the spot, swing your arms and do a few hinges. Once you’re out there, push the snow when you can instead of lifting it. Take smaller scoops, and don’t wait until you’re worn out to take a break.
One serious note: shovelling is hard on your heart as well as your back. Cold air and heavy effort are a demanding combination. If you have a heart condition or haven’t been very active lately, check with your doctor before you shovel. If you feel chest pain or pressure, shortness of breath or dizziness, stop and call 911.
Winter is long, and there’s no prize for clearing the driveway in one go. A little practice now can help you get through the season without losing a week to a sore back.
So what’s the winter chore that takes the most out of your body? Tell me in the comments, and I might tackle it in a future post.
