Back pain after shovelling snow? You are not alone. Research shows that more than one-third of all snow-shovelling injuries involve the lower back, and most of them are preventable.
As a chiropractor and athletic therapist, I see the same story every winter: sore backs, stiff muscles, and preventable injuries caused by shovelling. The good news is that with the right technique, preparation, and strength training, you can clear your driveway without straining your spine.
Why Do Back Injuries Happen While Shovelling?
Back injuries during snow shovelling are common because of the way most people move. The act of shovelling involves repeated forward bending, called spinal flexion. When combined with lifting heavy snow, twisting, or overexertion, this movement puts stress on the intervertebral discs and surrounding muscles.
Your core and stabilizing muscles work overtime to keep you balanced. If they fatigue or lack conditioning, they are more likely to strain. This is why shovelling back pain is so common—but also so preventable.
Shovelling Technique: Protect Your Spine
Shovelling does not have to be a back-breaking chore. With the right mechanics, you can protect your spine and work more efficiently.
- Keep Your Back Neutral
Maintain your natural lower back curve. Straight but not rigid. - Bend at the Hips
Hinge from the hips rather than rounding your spine. This allows your glutes—the strongest muscles in your body—to do the lifting. - Brace Your Core
Engage your abdominal muscles to stabilize your spine with every lift. - Use Your Knees
Squat down when lifting snow. Let your legs share the effort instead of overloading your lower back. - Look Ahead
Keep your head up. This supports good posture and reduces unnecessary spinal flexion.
Year-Round Conditioning: Build a Back That Can Handle Winter
Proper technique is essential, but a conditioned body is your best defense against shovelling injuries. Try to include these in your routine throughout the year:
- Core Strength: Planks, bridges, and anti-rotation exercises for spinal stability.
- Flexibility: Regular stretching of hamstrings, hips, and spine to reduce stiffness.
- Endurance: Walking, cycling, or swimming to build stamina for long snow-removal sessions.
A strong, mobile body makes shovelling easier, safer, and less tiring.
What You Can Do Today
If your driveway is already covered in snow, here are quick back pain prevention tips:
- Take Breaks: Rest every 15–20 minutes. Stand tall, place hands on your lower back, and gently extend your spine.
- Lighten the Load: Do not overload your shovel. Smaller scoops reduce strain, even if it takes a little longer.
- Get Help: Share the work with a friend or family member. It is safer and less stressful on your back.
Final Words
Your back is strong and designed to move, but it deserves care. By using proper shovelling technique, building strength and flexibility, and pacing yourself, you can avoid shovelling back pain and keep your spine healthy all winter.
Share these tips with someone you know who dreads shovelling season—they will thank you.
Until next time, own your spine and shovel smart.
Dr. Notley
Winnipeg’s Only Chiropractor and Athletic Therapist
Originally posted on May 17, 2022 @ 4:40 pm