Staying Safe While Shoveling Snow During Pregnancy

Staying Safe While Shoveling Snow During Pregnancy

For many pregnant women, shoveling snow may seem like just another winter chore. However, the strenuous nature of shoveling can actually put expectant mothers and their babies at risk.

While light snow removal is usually fine, pregnant women should take precautions with heavier snowfalls. Understanding how to shovel safely can help you avoid injury and complications.

Dangers of Shoveling Snow While Pregnant

Shoveling snow is physically demanding. It involves lifting heavy loads of snow, along with constant bending and twisting.

This difficult workout places strain on the body, which may endanger both mother and child when pregnant. Potential risks include:

• Injuries from slipping or falling
• Back or abdominal strains and sprains
• Dehydration from prolonged outdoor exertion
• Hypothermia from getting wet in the snow
• Preterm labor brought on by physical stress
• Reduced blood flow to the placenta
• Lower oxygen for the baby during exertion

Additionally, shoveling can raise your heart rate and blood pressure to unsafe levels. This increases the likelihood of issues like placental abruption, where the placenta separates from the uterine wall.

When to Avoid Shoveling

Due to the risks, medical experts recommend pregnant women avoid shoveling snow whenever possible. This is especially important in the 3rd trimester when abdominal size makes balancing and bending harder.

You should also abstain from shoveling at any point in your pregnancy if you have:

• A high risk pregnancy
• Gestational hypertension
• A history of preterm labor
• An incompetent cervix
• Placenta previa
• Intrauterine growth restriction
• Anemia

And never attempt shoveling alone in case an injury or other emergency arises.

Safe Shoveling Guidelines

If you must shovel snow yourself, be sure to take preventative measures. Here are some tips for shoveling safely while pregnant:

• Warm up muscles before starting with light stretches.
• Push snow instead of lifting when you can.
• Bend knees and lift with legs to avoid back strain.
• Keep a wide stance for stability.
• Take frequent breaks to rest and hydrate.
• Consider a smaller, lightweight shovel.
• Don’t pile snow—shovel smaller loads.
• Avoid twisting motions that stress the body.
• Listen to your body and stop if you feel pain.
• Wear traction shoes or boots to prevent slips.
• Dress in breathable layers so you don't overheat.

Getting Help Shoveling

When possible, pregnant women should avoid shoveling and leave it to others. Some options for getting help include:

• Asking your spouse, family or friends to shovel for you.
• Hiring a neighborhood child or company to clear snow.
• Investing in a snow blower or plow service.

If you have no choice but to shovel yourself, take it slow with lots of breaks. Stop immediately at any sign of pain or distress. And avoid shoveling once you reach the 3rd trimester if at all possible.

Exercising Safely During Pregnancy

While shoveling snow is generally avoided, most pregnant women can continue safe exercise routines with modifications.

In fact, regular physical activity provides many benefits during pregnancy including:

• Increased energy levels
• Better sleep
• Improved mood
• Reduced back and hip pain
• Healthier maternal weight
• Management of gestational diabetes
• Lower risk of complications

Here are some tips for exercising safely while pregnant:

Low-Impact Cardio

Low-impact cardio exercise that gets your heart pumping can be continued, though at lower intensities. Options include:

• Walking
• Using an elliptical
• Stationary biking
• Low-impact aerobics
• Swimming

Aim for about 30 minutes of cardio exercise most days, while monitoring your level of exertion.

Strength Training

Strength training helps maintain muscle mass and prepare the body for labor and delivery. Focus on moves like:

• Modified planks and pushups
• Wall squats
• Kegels
• Yoga postures
• Light weightlifting

Use lighter weights and perform higher rep sets. Avoid straining — you should not be breathless when strength training while pregnant.

Flexibility Exercises

Gentle stretching and prenatal yoga can improve flexibility, circulation, and mood. Benefits include:

• Relief of aches and pains
• Reduced stress and anxiety
• Prepares muscles for labor
• Better sleep

Focus on gentle stretches without bouncing. And avoid poses that require deep twists, inversions, or lying flat on your back.

Low-Impact Activities

Other low-impact exercises that are generally safe during pregnancy include:

• Walking
• Hiking
• Modified Pilates
• Swimming
• Water aerobics
• Stationary biking

Always get your doctor’s input on activities you are considering while pregnant.

Warning Signs to Stop Exercise

It’s important to monitor your body closely during exercise while pregnant. Stop working out right away if you experience:

• Severe shortness of breath
• Dizziness or fainting
• Rapid heartbeat
• Chest pain
• Muscle weakness
• Calf pain or swelling
• Headache
• Fluid leakage from vagina
• Uterine contractions
• Decreased fetal movement
• Abdominal pain
• Cramping

Report any adverse symptoms to your healthcare provider promptly. You may need to modify your exercise routine to avoid complications.

Staying Fit During Your Third Trimester

Exercise is still encouraged during the 3rd trimester but some modifications may be necessary as your body changes. Recommendations include:

• Lower intensity cardio workouts.
• Focusing on strength over flexibility.
• Water-based exercises to reduce joint strain.
• Stopping high-impact workouts.
• Avoiding exercise on your back.
• Staying cooler during workouts.
• Eating a snack beforehand.
• Staying hydrated.

You may need to switch to less strenuous prenatal activities like swimming, walking, and stretching in your final months of pregnancy.

Exercises to Avoid

Some forms of exercise should be avoided as your due date approaches, including:

• Contact sports - football, hockey, basketball
• Horseback riding
• Gymnastics
• Mountain biking
• Scuba diving
• Skydiving
• Activities with falling risk
• Excessive jumping
• Any exercise on your back

Check with your doctor about activities you are unsure of attempting during the 3rd trimester.

Staying Fit After Childbirth

Getting regular exercise will remain important even after your baby arrives. The right workouts can help you:

• Shed pregnancy weight
• Improve mood and energy
• Reduce postpartum swelling
• Strengthen your core
• Relieve post-delivery aches and pains

However, be sure to get medical clearance before resuming your normal workout routines after delivery. Ease back into exercise gradually over several weeks.

Postpartum Exercise Examples

The ideal postpartum exercises focus on repairing the core and pelvic floor muscles. Recommended options include:

• Pelvic tilts
• Modified crunches
• Kegels
• Leg lifts
• Wall pushups
• Planks
• Walking
• Swimming
• Low-impact cardio

Avoid high-impact workouts, intense weights, abdominal straining, or anything causing pain. Build up slowly to avoid injury.

Watch for Warning Signs

Stop working out postpartum if you have any symptoms like:

• Heavy vaginal bleeding
• Severe pain or fatigue
• Dizziness, fainting, shortness of breath
• Increased swelling or pain
• Fever
• Chills
• Abdominal separation

Report symptoms to your doctor to rule out complications. You may need to modify activities until fully healed.

In Summary

Shoveling snow comes with substantial risks for pregnant women that can threaten mom and baby. Avoid shoveling whenever possible by getting help from others.

If you must shovel snow yourself, take every precaution to shovel safely. Listen to your body closely and stop at the first sign of pain or distress.

Discuss regular exercise with your healthcare provider during pregnancy. While most light activity is safe, be sure to modify or avoid high-impact workouts that could cause harm.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.