THUNDER BAY – LIVING – After a big dump of snow like the one Thunder Bay just faced, it’s tempting to rush outside, grab the shovel, and tackle the drifts with all the energy of a superhero. But before you become the neighbourhood snow-clearing champion, it’s important to remember: snow shovelling, while seemingly routine, can put serious strain on both your back and your heart.
Whether you’re clearing a driveway, a sidewalk, or helping out a neighbour, here’s how to protect your body while moving all that white stuff.
Warm Up Before You Go Out
Just like any physical activity, your muscles need a little prep time. A brisk walk around the house, some gentle stretches, or even arm circles can loosen you up and get your blood flowing. Think of it as a pre-game warm-up. Your body will thank you—especially your lower back.
Dress the Part
Layer up in warm, breathable clothing, and make sure to wear boots with good grip to avoid slips. Gloves with good insulation and grip are also a must—they’ll keep your hands warm and your shovel secure. And if it’s sunny, sunglasses can help reduce eye strain from bright snow glare.
Pick the Right Shovel
Not all snow shovels are created equal. Choose a lightweight, ergonomic shovel with a curved handle to minimize bending. Avoid heavy metal shovels that add unnecessary weight. And if you’re clearing a larger area, consider investing in a snow pusher or even a small snow blower to ease the load.
Shovel Smart—Not Hard
Here’s the golden rule: don’t lift—push. Pushing snow is far easier on your back than lifting and tossing. When you do need to lift, keep your back straight, bend at the knees (not the waist), and lift with your legs. Avoid twisting your torso to throw snow—pivot your whole body instead.
If the snow is deep or wet (hello, heavy lake-effect snow!), take it in layers rather than trying to move it all at once. Smaller scoops = less strain.
Pace Yourself
Shovelling is not a race. Take breaks every 15 to 20 minutes, especially during heavy snowfall or bitter cold. Stay hydrated with water (yes, even in winter), and if you start feeling tired or short of breath, it’s time to head indoors and rest.
Listen to Your Body—And Your Heart
Snow shovelling is known to increase the risk of heart attack, especially in people with existing heart conditions or those who aren’t used to intense activity. Cold temperatures cause blood vessels to constrict, raising blood pressure—and when you combine that with heavy lifting, it’s a risky combo.
Stop immediately and seek help if you experience:
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Chest pain or tightness
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Dizziness or lightheadedness
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Shortness of breath
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Pain spreading to your arm, neck, or jaw
If you’re over 45, have heart disease, or are at risk, consider asking for help or using a snow removal service.
When in Doubt, Let It Go (Or Let Someone Else Do It)
It’s noble to want to clear every inch of snow, but sometimes the safest thing is to know your limits. Spread the work out over time, or buddy up with a neighbour to share the load. Thunder Bay winters are long—you don’t need to win the snow-clearing trophy in one day.
Final Thought: Winter Isn’t Always Nice—But You Can Be to Yourself
Take care of your back, listen to your heart, and shovel with care. Your body is your best snow-clearing tool—so treat it kindly, and it’ll get you through another Northern Ontario winter.