Newswise — As winter storms and record cold temperatures continue to impact large parts of the country, emergency rooms see a predictable rise in heart‑related and lower back incidents tied to snow shoveling. The combination of cold temperatures and strenuous upper‑body exertion makes shoveling one of the most demanding activities for the heart and back. Experts from the Doctor of Physical Therapy Program (DPT) at Tufts University weighed in on steps to protect your heart and back this winter.
Heart safety tips
Dr. Neeti Pathare, associate professor of rehabilitation sciences at Tufts University School of Medicine, serves as a primary instructor for the Doctor of Physical Therapy program’s Cardiopulmonary Practice Management course and engages in community research in cardiopulmonary disease.
“Pace yourself while shoveling,” said Dr. Pathare. “Limit shoveling to about 10 minutes at a time if you’re not used to regular exercise.”
Snow shoveling forces large upper‑body muscles to work against resistance, significantly increasing heart workload. Cold weather causes blood vessels to constrict, further elevating blood pressure and heart strain. Together, these conditions create a “perfect storm” for cardiac events—especially for people with known or undiagnosed heart disease.
Anyone with a history of heart disease, chest discomfort, shortness of breath, or multiple cardiac risk factors should have someone else handle snow removal—or use a snow blower or professional service.
Think about the 4 W’s before heading outside.
“Warm up, wear layers, work at a comfortable pace, and watch for warning signs,” said Dr. Pathare.
She recommends dressing in layers to trap warm air and reduce heart strain, in addition to wearing a hat, waterproof boots, and insulated gloves. Covering your mouth and nose with a scarf also helps to warm the air that you breathe. Staying warm reduces the work on your heart.
“Shovel early and often—lighter loads are safer than fewer heavy ones,” said Dr. Pathare.
She also recommends taking frequent breaks, preferable indoors and she said, “don’t hold your breath —if you catch yourself doing either, the load is too heavy.”
Finally, Dr. Pathare said to stop immediately and seek help if you experience any of the following signs: Chest discomfort or pressure; Unusual shortness of breath; Dizziness, nausea, or excessive fatigue.
Tips to protect your back
Dr. Craig Wassinger, professor of rehabilitation sciences at Tufts University School of Medicine and research director for the Doctor of Physical Therapy Boston program, draws from his background in musculoskeletal rehabilitation and pain science.
Dr. Wassinger said that many of the tips for cardiovascular health can apply to keeping your back safe as well.
“It is a good idea to warm up prior to any high intensity activity and shoveling can be a high intensity activity,” he said.
“Think about shoveling relative to other activities you usually perform,” said Dr. Wassinger. “If this is more intense or uncommon for you, pace yourself, take more breaks, or have someone else do it.”
For back safety, Dr. Wassinger said, “it will be more strenuous to throw the snow than push it to the side. The load on your back will be less if you keep the end of the shovel with the snow near your body.”
He also recommends wearing winter boots or boots with good traction that can help you maintain balance while moving and lifting.
Dr. Wassinger said it is important to consider the density or water content of the snow that you are shoveling. “Snow at higher temperatures (25-35 degrees) will be heavier because it has a greater water content. Consider shoveling regularly, rather than waiting until after it stops snowing. This will result in less snow to move at one time but will require more frequent shoveling.”
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