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Snow Shoveling? Tips on Minimizing the Risk of Back Pain

  • Dr Notley Chiropractor & Athletic Therapist in Winnipeg Dr Notley Chiropractor & Athletic Therapist in Winnipeg

Why Do Back Injuries Happen While Shoveling?

Back pain after shoveling snow? You’re not alone. Over one-third of all snow-shoveling injuries hit the lower back—and most of them are preventable. Want to know the secret?

Back injuries during snow shoveling are common, and the reasons often boil down to how we move and how prepared our bodies are for the task. Let’s explore why this happens and, most importantly, how you can prevent it.

The Mechanics of Pain

Shoveling often involves bending forward repeatedly, a movement called flexion. While this is a natural motion, doing it repeatedly under load—like lifting heavy snow—can stress the intervertebral discs and muscles in your lower back. When this stress adds up without proper posture or breaks, it can lead to discomfort or strain.

Additionally, your muscles, both the large movers and the smaller stabilizers, work overtime to keep you balanced and moving. If these muscles tire or aren’t well-conditioned, they can become strained, leading to temporary soreness or stiffness. The good news? With a few adjustments, you can help your body handle this workload.

How Can You Protect Your Back?

Shoveling doesn’t have to be a back-breaking chore. With proper technique and preparation, you can get the job done safely and efficiently.

Shoveling Like a Pro

  1. Keep Your Back Neutral
    Straight, not stiff. Let your natural lower back curve do its job.
  2. Bend at the Hips
    Push your hips back like a hinge rather than bending your spine. This allows your gluteal muscles—the strongest muscles in your body—to take the load.
  3. Brace Your Core
    Engage your abdominal muscles to provide support and stability for your back.
  4. Use Your Knees
    Bend your knees when lifting snow. This not only reduces strain on your back but also engages your quads and hamstrings to share the effort.
  5. Look Ahead
    Keeping your head up helps you maintain good posture and avoid unnecessary back bending.

Build Your Strength

Good technique is essential, but maintaining conditioning of your body helps you perform better and recover faster. Consider these types of exercises throughout the year to not only prepare you for shoveling season but also keep you healthy, mobile and strong.

  • Core Strength: Exercises like planks and bridges build a solid foundation for your back.
  • Flexibility: Stretch your hamstrings, glutes, and back regularly to improve your range of motion and reduce tension.
  • Endurance: Engage in regular cardiovascular activities to build stamina, so you’re less likely to fatigue during extended snow removal sessions.

What to Do Right Now

If you’ve got a driveway full of snow waiting for you, here’s how to approach the task today:

  1. Take Breaks
    For large jobs, rest every 15–20 minutes. Stand tall, place your hands on your lower back, and gently arch backward to relieve tension.
  2. Lighten the Load
    Don’t overload your shovel. Smaller scoops may take more time but will save your back in the long run.
  3. Get Help
    If possible, enlist a friend or family member to share the work. It’s safer, faster, and maybe even more fun.

Final Words

Your back is strong and built to move—but it deserves care and attention. Use these tips to keep your back healthy, build strength, and shovel smart. Know someone who needs these tips? Share this post and help them tackle winter like a pro.

Until next time, own your spine and shovel strong!

Dr. Notley
Winnipeg’s Only Chiropractor and Athletic Therapist

Originally posted on May 17, 2022 @ 4:40 pm