How Many Calories are Burned While Shoveling Snow?

Snow shoveling isn't fun, but it's usually unavoidable. If your driveway receives a lot of snow, it's crucial not to leave it unshoveled. It can melt and refreeze, creating an even more dangerous surface. The resulting layer of ice is a slipping hazard. You can spread ice-melt products after the fact, but this can be bad for the environment and a waste of money.

Even if you have a snowblower, a "touch-up" later with a shovel is usually necessary.

Preparing to Shovel Snow: Safety, Comfort, Efficiency

Like any outdoor activity, safety should be your first priority. Staying warm (comfortable) and getting the job done quickly and efficiently are also important. Consider the following points before beginning to clear snow from your sidewalk or driveway:

• Stretch BEFORE starting to prevent injury
• Wear layers to keep warm
• Take breaks. Long stretches of shoveling can strain the cardiovascular system of even "fit" people
• "Waxing" your shovel blade will make it slippery and prevent snow from sticking. Pam cooking spray is inexpensive, easy to apply, and works great.

Avoiding Injury With Proper Shoveling Technique

The stretches mentioned above are the first step to avoiding injury while shoveling. Before you start to shovel, remember the following:

• While shoveling, bend at the knees and lift with your legs.
• While shoveling, keep the shovel blade close to your body to reduce any back strain.
• Change from shoveling right-handed to left-handed to prevent overuse injuries.
• Change your grip on the shaft of the shovel occasionally (palm under vs. palm over).
• If the snowfall is heavy (more than 1 foot in depth), don't attempt to clean all the way to the ground all at once. Instead, take the top 6 inches off, then the bottom 6. Going in stages helps reduce the lower back load, preventing you from lifting too much.

Snow Shoveling Tips if You Park in Your Driveway

Begin by clearing a path to the driver-side door of the car. Once inside, start the vehicle and turn on the defroster (front and back), and turn up the heat. The windows will have a chance to heat up while you are shoveling.

By defrosting your windows, you make cleaning the snow (and ice) off them easier. You avoid trampling down snow by clearing a path to your car first. Trampled snow is more challenging to remove than unpacked snow and can also be slipperier.

Don't Shovel the Same Snow Twice

Only create small piles along the edge of your driveway when shoveling snow. For one thing, some chunks will fall back onto the driveway. That means shoveling twice. Instead, move each shovelful of snow far enough away.

Also, be aware of the areas you are throwing your shoveled snow. For example, don't pile snow in front of the trash cans or the door to the garage.

Bonus Safety Tip: Don't Forget the Dryer Vent

A dryer vent blocked by snow (or debris) is a fire hazard. If you live in a cold climate, ensure the dryer vents are free from snow build-up. A clogged dryer vent can overheat and possibly start a fire. Additionally, that vent is there for a reason, to vent fumes. This simple precaution is easily overlooked but could prevent a dangerous fire.

You should also ensure the following:

• Make sure all the exhaust vents around your home are venting correctly.
• Any fire hydrants near your property are kept clear of snow. You don't want the fire department to have to dig out the hydrant in the event of a fire.
• Remove snow from street drains. When the snow eventually melts, poorly routed runoff can cause additional damage to your property. By the end of the winter, ice and snow may pile up, blocking the area from draining. In the fall, note what feature the drain lines up with on your property.
• Snow is removed from roof areas with a roof rake, as/if needed.

Shoveling is a widespread cause of back pain and can quickly worsen an existing back problem. Using proper snow shoveling techniques goes a long way in preventing unnecessary pain and injury.

Preparing Your Lower Back for Shoveling Snow

Shoveling is a form of exercise. You warm up before running or hitting the gym; why not prepare for shoveling? Even if you're active, preparing yourself before shoveling can help prevent injury.

Dress Warmly

Colder temperatures will constrict the blood vessels, reducing blood flow to the active muscles constantly at work while shoveling. Wearing warm, loose clothing and water-repelling layers help keep the body warm. Warm shoes or boots that provide traction help minimize the risk of injury from slipping.

Stay Hydrated

Colder weather can prevent you from feeling thirsty, increasing your dehydration risk. Staying hydrated is especially important while engaged in strenuous activity. Dehydration is dangerous because it impairs our ability to regulate body temperature. Stay hydrated while shoveling snow and take breaks when necessary.

Shovel at the Right Time

Specific times of day and certain types of weather are more favorable for shoveling. Mornings are good times to shovel because the discs between the vertebrae are hydrated to their maximum. When the discs are hydrated, they are at a lower risk of herniation from bending or twisting movements. Shoveling several times during a heavy snowfall helps to minimize the workload.

Spreading sand, rock salt, or kitty litter on the sidewalk or driveway increases traction and reduces the likelihood of slipping on the ice.

Generally, you should avoid shoveling snow after eating a heavy meal or drinking alcohol.

Pick the Right Shovel 

Snow shovels that allow you to push snow without bending at the waist help protect the lower back. Bending and rotating while shoveling (or lifting) can cause increased stress and risk of injury. When choosing a snow shovel, select one with the following attributes:

• Good handgrips for a secure grip
• Shaft length that matches your height and arm length. The correct shaft length would be between the elbow and chest when laying the shovel blade on the ground.
• An adjustable length option for the shaft to prevent bending movements
• Curved, bent, or S-shaped shovel shafts allow you to move snow more effectively with fewer bending and twisting movements.
• Lightweight shovels require less energy and force to use. A shovel weighing 3 lbs to 4 lbs or less is usually easier. "Ergonomic" shovels have a straight shaft with an extra handle. This posture allows one hand to grip the shovel while keeping a good posture and avoiding dangerous positions.

Start Slow to Prevent Injuring your Lower Back

Shoveling small amounts of snow is less strenuous than shoveling large amounts. It is easier to move 1 or 2 inches of fresh snow than 6 inches of dense, packed snow. Digging small amounts of snow several times throughout the day is better during heavy snowfalls. Please don't wait for the snow to stop and shovel all of it at once.

While shoveling, taking breaks every 10 to 15 minutes is best. Take this time as an opportunity to drink water and stretch the arms, shoulders, and back to keep them warm and flexible.

Guidelines to Shovel Snow Without Hurting Your Back

Even with an ergonomic shovel and good shoveling technique, supporting the lower back is vital. Supported posture helps reduce stress on the spinal muscles and joints. It also allows you to shovel more snow with less fatigue and physical discomfort.

Keep the back straight (not "hunched") at all times. Bend at the knees and lift with the leg muscles. Keeping the feet hip-width apart and avoiding bending and rotating helps avoid injury.

Stabilize your posture with the correct hand placement. Place one hand on the handle and the other hand 12 to 18 inches lower on the handle. A proper grip allows your back to remain straight and stable. Next, dump the snow off the shovel by turning your entire body. If you are dumping snow to your right, keep the right foot facing outward (to the right) while shoveling. Throw the snow by turning the entire body toward that foot, avoiding twisting the spine.

Also, avoid using excessive arm movement. When dumping the shovel of snow, maintain minimal arm movement by keeping the load close to the body. Doing so helps reduce exertion on the back, shoulder, and arms.

Keeping these guidelines in mind during the winter season will lessen the chances of developing new back problems or worsening any existing lower back pain while shoveling snow.