Safer Snow Shoveling

By M.C. Millman 

The risk of men without known cardiovascular disease being hospitalized or dying from a heart attack the day after a significant snowfall rises dramatically after an accumulation of more than 5 inches.  

Snow shoveling is responsible for thousands of injuries Nationwide and as many as one hundred deaths annually. Individuals over forty or who are relatively inactive should be particularly careful.

Besides heart attacks, snow shovelers can be at risk for injuries. For instance, shoveling can strain the upper and lower back, shoulders, and elbow muscles, especially when snow is wet. Freezing temperatures can put a person at risk of frostbite and hypothermia. An additional factor adding to the stress of shoveling snow is that cold temperatures can cause blood vessels to constrict, boosting blood pressure as well. Those with cardiovascular disease should not shovel at all without a doctor's okay. 

"Proper body mechanics are key to decreasing the risk of injury," Leah Herc, MSN, RN, shares with Rockland Daily. "If you start having any cardiac symptoms like chest or shortness of breath, stop immediately and contact your provider or go to your closest ER."

Review the following guidance while shoveling after today's snowstorm. 

• For significant accumulations of snow, clear in levels and by sections.
• Choose the most necessary section to begin with, such as the walkway or path to the street. 
• Remember to clear house inlets and outlets that might be blocked, including dryer vents, wall-mounted exhaust vents, HVAC drip pipes, basement doors, and windows.
• Don't shovel after eating a large meal that can stress the heart
• Don't shovel after drinking alcohol; it can dull the shoveler's perception of the cold and the amount of effort one is putting into the task. 
• Dress warmly and in layers that can be removed as one warms up during shoving.
• Take it slow.
• Don't overload the shovel.
•  Push snow along the ground instead of lifting it when possible. 
• Instead of a large shovel, use a smaller one, as the lighter load will be easier to lift.
• For larger shovels, fill it only halfway with snow. 
• Ergonomic shovels can help prevent back injuries as well by helping with easier lifting. 
• Take frequent breaks
• Bend knees when lifting to avoid back injury. Squat with knees wide and back straight, and don't bend at the waist.
• Instead of throwing snow to the side or over a shoulder, walk it over to dump it on the side.
• Shovel after 2 to 4 inches of snow has fallen before the snow has been walked or driven on to avoid having to hack at compacted snow.
• Avoid pushing or lifting snow accumulations of more than four to six inches high. 
• Shovel at the warmest part of the day when the pavement should be warmed up enough so snow isn't sticking.

Most of all - remember the snow will melt long before a recovery will take for those who end up overdoing it.