Snow Shoveling Safety Tips

Every year in the United States, over 11,000 people are treated in emergency rooms for snow shoveling injuries, most commonly for chest pain, back injuries, and hypothermia. About 100 people die each year primarily due to heart attacks triggered by the extreme physical exertion in cold temperatures.

If you don’t have a snowblower and can’t hire a plow service, please consider these safety tips.

Before you start shoveling snow:

• Cold weather constricts blood vessels and shoveling heavy snow spikes your heart rate.
• Avoid shoveling if you are ill, fatigued, or hungover.
• Stop immediately if you feel: chest pain, shortness of breath, dizziness, nausea, or pain radiating to your arm, jaw, or back.
• Talk to your doctor before shoveling if you have heart disease, high blood pressure, or a history of heart problems.
• Older adults should be especially cautious.
• Reconsider your shoveling plan if you have health issues or the snow is heavy and wet, or your driveway is long. Find help! Don’t die!!!

Preparation:

• Warm-up before you begin.
• Walk briskly.
• Do light stretches for your back, shoulders, arms, hamstrings and torso.
• Dress in layers you can remove.
• Wear waterproof, insulated gloves and waterproof boots with good traction;
• Consider wearing a hat and covering your ears.
• If the sun is bright, wear sunglasses to reduce glare.

Shoveling Tips:

• Use a lightweight, ergonomic shovel.
• Push snow when possible instead of lifting.
• If lifting:
  • Bend at the knees, not the waist.
  • Lift with your legs.
  • Keep the load small.
  • Keep the shovel close to your body.
• Avoid twisting your torso while lifting. Turn your whole body instead.

More Tips:

• Take frequent breaks.
• Go indoors if you need to warm up.
• Drink water even if you don’t feel thirsty.
• Try to avoid shoveling during the coldest part of the day. Cold increases blood pressure and heart strain.
• Cover exposed skin.
• During long storms, shovel more than once. Shoveling four inches twice might work better for you than shoveling eight inches once.
• Have your phone handy so you can call for help in an emergency.

Further Reading & Videos

USA Today – How old is too old to be shoveling snow?
Mayo Clinic – Tips for safe snow shoveling
University of Rochester Medical Center – Heart-Safe Snow Shoveling Tips
The Weather Channel – ‘Heart Attack Snow’: The Winter Threat Many People Miss