What an early start to the winter! In my 17 years in Canada, I can’t remember a single other year when I had to shovel snow on November 19. In this newsletter, I’ll teach you how to prevent lower back pain due to shoveling, and hopefully prevent a heart attack or two.

Original source: here.

 Treat Snow Shoveling as a Workout 

Firstly, I’m going to make the assumption that you’re already exercising (you are, aren’t you? 😉

So how would you start your workout? You would warm up for it. Do some light cardio for 5-10 minutes. No, you don’t have to hop on a treadmill before you go shovel snow, but it sure would be helpful it you walked around the house a bit before shoveling snow.

Also, for the first 10-20 times you pick up snow, pick up lighter batches. So don’t fill up the entire shovel with snow.

If you do this simple exercise, it brings up your body temperature, and gradually increases blood flow to the muscles. And a warm muscle is a more pliable muscle.

When you’re resting, most of the blood flow is in your digestive organs. During exercise, most of the blood is in your muscles. A warm up makes that transition smooth. Whereas a very sudden lifting and throwing of 10-30 pounds of snow gives a heart attack, and back pain.

So warm up.

Learn to Lift Properly 

Proper lifting mechanics are going to save you lots of back pain. Whenever you lift something, your back should be straight. It does not have to be upright, but it does have to be straight.

You know that saying “lift with your legs, not your back?” That’s wrong.

You should be lifting with your back, but not with the ligaments and tendons of the back. You should be using the muscles of the back.

Teaching you proper lifting technique isn’t really something that can be learned through reading. This is something that needs to be done in person, and if you need help with that, let me know.

The other thing you should do is balance out both sides. So if you throw the snow to your left, do an equal amount of snow throwing on the right.

One of the most beneficial exercises you can do in the gym to help you with proper lifting technique is the deadlift and one legged deadlift. Besides saving your back, it’ll also strengthen your legs, butt and lower back. Want to save your back? Deadlift. Want buns of steel? Deadlift. Want to save money on your car insurance? Deadlift.

Sorry. Maybe I’m a little too enthusiastic about deadlifting.