Winter snow is a beautiful sight, but clearing it from driveways and walkways is a physically demanding task that many Albertans face each season. Shoveling snow can put stress on various parts of the body, including the neck, which can lead to discomfort or even injury if not done properly. Here’s a closer look at how shoveling snow can cause neck pain, why it happens, and tips to prevent injury while keeping your property clear.
Why Shoveling Snow Can Cause Neck Pain
1. Repetitive Motion
Shoveling involves repeated bending, lifting, and twisting motions that can strain the muscles around the neck, shoulders, and upper back. The repetitive nature of these actions, especially when handling heavy, wet snow, places stress on the neck and spine.
2. Improper Lifting Technique
Lifting heavy snow with improper form, such as bending at the waist instead of the knees, can strain neck muscles. People often hunch their shoulders or twist their necks to get leverage, which can lead to tension and pain.
3. Sudden Movements and Jerking
Moving quickly or jerking to lift a heavy load of snow can overstretch the neck muscles. This is especially common when trying to shovel large amounts of snow at once, which can create strain and even lead to pulled muscles or spasms.
4. Cold Weather and Muscle Stiffness
Cold weather makes muscles more susceptible to stiffness and injury. In low temperatures, muscles around the neck and upper back may tighten up, increasing the risk of strain while shoveling.
Common Neck Injuries from Shoveling Snow
Shoveling can lead to a few specific neck-related injuries:
Muscle Strain: Overstretching or tearing of neck muscles due to repetitive motion.
Whiplash: A neck injury that occurs from sudden jerking or abrupt twisting movements, which can happen while shoveling heavy snow.
Cervical Disc Strain: Strain on the discs in the cervical spine from improper lifting techniques.
Tips to Prevent Neck Pain While Shoveling Snow
To avoid neck pain while shoveling, consider these practical tips:
1. Warm Up First
Cold, stiff muscles are more prone to injury. Take a few minutes to warm up before heading outside. Simple neck rolls, shoulder shrugs, and arm stretches can help loosen up the muscles.
2. Use Proper Technique
Bend at the Knees, Not the Waist: When lifting, squat with your knees rather than bending at the waist. This keeps the strain off your neck and back.
Avoid Twisting: Keep your body straight as you lift and toss snow, and use your whole body to pivot instead of twisting your neck.
Keep Shovel Close to Your Body: This gives you more control over the shovel and reduces the strain on your upper body.
3. Take Frequent Breaks
Avoid overexerting yourself by taking short breaks. During each break, do a few gentle stretches to keep your neck and shoulder muscles loose.
4. Use Ergonomic Shovels
Ergonomic shovels with curved handles are designed to reduce strain on your back and neck by promoting better posture while shoveling. Choose a lightweight, ergonomically friendly shovel that allows for easier lifting.
5. Pace Yourself
Trying to tackle a large amount of snow in one go can lead to overexertion. Take it slow, especially during heavy snowfall, to avoid sudden jerking movements that can strain the neck.
When to See a Doctor for Neck Pain
If you experience persistent neck pain, stiffness, or limited mobility after shoveling snow, it may be time to consult a healthcare professional. Signs of severe injury include sharp pain, numbness, or tingling in the arms, which could indicate nerve compression or a more serious injury that requires medical attention.
Conclusion
Shoveling snow can indeed cause neck pain, especially if done without proper technique or warm-up. By taking preventive steps like warming up, using proper form, and choosing the right equipment, you can minimize the risk of neck strain and enjoy a safer winter season in Alberta. Remember to listen to your body and take breaks as needed—your neck and back will thank you!
