Orthopedic surgeons give tips for shoveling snow safely

Long Islanders will have plenty of snow to clear in the coming days, and those without cooperative kids, a snowblower or hired help might end up with sore backs.

But shoveling snow also comes with more serious health hazards, from back sprains and herniated discs to hypothermia and heart attacks — resulting in thousands of injuries and about 100 deaths each year, according to a 2010 study.

"Snow is heavier than people think," said Dr. Austen Katz, an orthopedic spine surgeon with Northwell Health. "That first shovel of wet snow can weigh 10 to 20 pounds. If someone is not physically active, going from minimal activity to what may be a maximum effort is going to put you at risk of an injury."

Katz recommends that people warm up before heading outside by rotating their torso, stretching their hamstrings, rolling their shoulders and even marching in place.

Picking the right shovel is key, said Dr. Michael Schwartz, an orthopedic surgeon and sports medicine specialist with NYU Langone — Long Island.

Using an ergonomic one with a curved handle can make a difference, he said.

"When you shovel snow, you put excess stress on the lower back and joints," Schwartz said. "There are studies that show there's a decreased amount of stress on the lumbar spine when you are using a bent shaft shovel, and also reduced risk of injury as well."

Maintaining a proper spinal posture means don’t round your shoulders or your back, he said. Avoid leaning over and try to keep your spine straight while shoveling.

"You want to make sure you’re bending at your hips and knees and not at the waist," Katz said. "You want to keep the shovel close to your body and you want to try to avoid twisting while you're lifting the shovel. Focus on lifting with your legs and not your back."

Try not to rush. Katz said the majority of injuries happen within the first 20 minutes of shoveling.

"You definitely want to take breaks, maybe every 10 to 15 minutes," he said. "Pace yourself and hydrate."

Even in the cold weather, people can become dehydrated if they don’t drink enough water.

Moving snow out of the way instead of lifting it and tossing it is also less stressful on a person’s body, doctors said.

"Another risk of snow shoveling is rotator cuff injuries," Schwartz said. "That's something that I see commonly in my office. Lifting heavy loads of snow with a shovel tends to put a lot of stress on the shoulder, especially lifting overhead. Don’t throw it over your shoulder. Put the snow to the side."

The most important advice is to listen to your body and stop when you start feeling pain and discomfort instead of working through it, Katz said.

The American Heart Association also advised that for people who don’t regularly exercise, shoveling can put a strain on their heart. The cold weather can cause heart rate and blood pressure to increase.

By Lisa L. Colangelo

lisa.colangelo@newsday.com@lisalcolangelo

Lisa joined Newsday as a staff writer in 2019. She previously worked at amNewYork, the New York Daily News and the Asbury Park Press covering politics, government and general assignment.