Thanks to Angie Hissong, a member of our design team, for this!

As you know, shoveling most often affects the lower lumbar region of the back and your upper extremities – shoulders, elbows, wrists, and fingers. The majority of serious injuries while shoveling occur in one’s back, so below are a few tips to help you stay healthy while doing all of that shoveling on your farm and/or in your garden!

General Tips

• First and foremost, consider the way you are breathing while shoveling. Don’t hold your breath – inhale upon putting shovel into ground/material and exhale on moving the material.
• Take frequent breaks.
• Drink plenty of water.
• Proper footwear is a must. Boots or shoes with strong support in the arch and sole are preferable. Sandals or sneakers are not recommended. Footwear assists you in getting and maintaining proper body alignment & balance while shoveling.
• Be considerate to your hands. Wear gloves and if your hands start to hurt, take a break.

Body Tips

• Doing a few stretches prior to a shoveling task is a good idea. (click here for some stretches you can do.) It warms up the muscles, thereby increasing the blood flow to the muscles which is necessary for the strenuous task of shoveling. It also sets the stage for awareness of breathing and alerts the body that it is going to work.
• Stand with your feet a comfortable distance apart and establish a good base to maintain your balance.
• Bend at your knees and tighten your stomach as you place the shovel into the ground/material. Breathe. Keep stomach pulled in and lift/transport the material with your legs – not your back!
• Position your hands at a comfortable distance apart. By keeping hands apart you also provide more leverage on the shovel to assist with task.
• If you can, avoid twisting your body while shoveling – it is easier on your back and upper extremities, so planning where to put the dirt/material prior to starting the task is something to keep in mind. If you are putting material into a wheelbarrow, place it in front of you, not to the side where you have to twist with each load.

Mind & Spirit Tips

• Pace yourself! Don’t think that you have to get everything done at one time. It may seem like an urgent task, but when you step back to consider the wear & tear on your body, planning to move material over a 3-day period 2 hours/day is better for your body than 6 hours straight.
• When a part of your body starts to hurt, pay attention to it, don’t just push through the pain. Stop, take an assessment of the pain and move on from that point.
• Ask for help. You may have family, friends, or young adults in your community that would appreciate being asked to help you do the task.
• Be a friend to your community. Consider contacting your local high school to inquire about service learning projects that all students must do to graduate. Maybe the tasks you have on your farm would fit into a teaching-learning experience for a student.