Denver got a big dump of snow this past weekend……2 feet at my house! As a life-long Coloradoan I know that if I want to eventually get out of my driveway, I have to shovel several times before the snowfall ends. NOW I’m even careful and conscientious about HOW I shovel. Shoveling snow always reminds me of my last semester of PTA school. PT and PTA students hear over and over about body mechanics and how NOT to hurt yourself while working with patients. We’re even graded on it! On winter break before my last semester of PTA school I managed to strain a muscle in my back. Mostly I did this by transferring my Dad (who was sick and deconditioned from a long hospital stay) by myself. Then a week later I shoveled the snow in my driveway at breakneck speed ( and bad body mechanics). This sealed the deal….the back pain was excruciating! The PTA Department Head clucked at me when I told her why I had to postpone updating my CPR certification, because after all……I should have known better. P.S. Physical Therapy folks ALWAYS want to know how you injured yourself. It’s so tempting to make up a zany story to tell them.
This experience has brought me a few pearls of wisdom. First, don’t beat yourself up for doing something that you could have done better or differently. In the moment, you did the best you could. Second, shovel snow with mindfulness. Some things to remember are: Don’t rush through it. Be conscious of your movements. Don’t twist your spine as you toss snow to the side. Bend at the knees (don’t hunch the back). As you bend the knees and get snow on the shovel, brace the shovel against your leg and use it as a lever to lift. Take breaks. A great snow shoveling break is to look up at the tree branches covered in snow. After all, why not enjoy the beauty of the snow? Ask for help if it’s available. Rest after you shovel, then do a few stretches. I teach two weekly classes that are well suited to back pain; Healing through Yoga (Wednesdays at 5:30) and Unwind the Spine (Fridays at 4:30). If you want a quick practice to do on your own, a great yoga sequence for your back is:
- Supta Padangusthasana (Supine Hamstring Stretch)
- Figure 4 (Piriformis) Stretch
- Setu Bandhasana (Bridge Pose)
- Apanasana (Knees to Chest Pose)
- Balasana (Child Pose)
- Eka Pada Rajakapotasana (Pidgeon)
- Adho Mukha Svanasana (Downward Dog)
- Malasana (Squat) or Ananda Balasana (Happy Baby)
Try to hold each of these postures (except Cat/Cow) for at least 6 breaths. This gives the muscles time to release. If you’d like a personalized sequence or an individual session focused on your health goals, please drop me a line at email@example.com. You can also sign up for a class or private session by clicking here.