Body Mechanic Strategies: Shoveling

Your body is like a machine. That's why it's important to keep the parts aligned as you go about your activities. The postures and positions you use during these activities is called body mechanics. Using proper strategies, particularly as you shovel, is vital for protecting your low back.

How can I benefit by learning this skill?

It's hard to keep your back safely positioned while shoveling. You may have a tendency to twist and flex your back to get the job done. The key is to engage your core muscles and to generate power from your hip and leg muscles. Practicing good technique may seem awkward at first, but it helps by protecting your back during this work task.

How do I perform this skill?

Approach the task head-on by facing the material you intend to shovel. Keep your back in the power position, and engage your core muscles. This will give you better leverage as you work the shovel. With each load, bend your hips and knees. As you move the material from one spot to another, avoid simply using your arms and twisting with your body. Instead, bend and move with your hips and knees so they do the work. You'll know you're shoveling safely if you keep your back in a straight line, with your hips directly behind you.

Are there other recommendations I need to be aware of?

Practice engaging your core and using your arms and legs to shovel. People who do a lot of shoveling need extra strong hips and legs. Consider focusing on the hips and legs in your strength and conditioning program.

What should I watch out for while doing this skill?

Avoid forcefully twisting sideways to heave the contents you are moving. If you don't engage your core muscles, you'll be forced to flex and twist your back. Remember to bend with your hips and knees rather than keeping your legs straight. Avoid hurling the contents with just your arms.