When winter arrives, so does one of the season’s most physically demanding chores: shoveling snow. While it might seem easy, this repetitive, full-body task is one of the leading causes of wintertime back injuries. From strained muscles to slipped discs, many people don’t realize how much stress shoveling puts on the spine until they feel the effects.
Fortunately, with the right technique and a little help from the chiropractor, you can keep your back healthy all season long.
Why Shoveling Snow is Hard on Your Back
Shoveling snow combines three of the most common triggers for back pain:
1. Heavy Lifting
Wet, compacted snow can weigh more than you think — sometimes up to 20 to 30 pounds per scoop. Lifting and tossing that weight repeatedly can quickly strain your lower back.
2. Twisting Motions
When shoveling snow, most people scoop up large mounds, twist their torso, and toss it to the side. This twisting motion while bending can put significant pressure on the discs and can lead to irritation or herniation.
3. Repetitive Bending
Bending forward dozens (or even hundreds) of times stresses the lumbar spine and surrounding muscles, espeically when the body is cold and stiff.
Hidden icy surfaces can also increase the chance of slipping and falling, which can cause your back to take the brunt of the impact.
How Chiropractic Care Helps Prevent Snow-Shoveling Injuries
Regular chiropractic care can help keep your spine aligned, your muscles balanced, and your body functioning at its best, building your resilience when completing winter chores.
Improves Spinal Mobility
Adjustments help your joints move properly and reduce inflammation, so you’re less likely to strain or “tweak” something when bending or lifting.
Reduces Muscle Tension
Tight back and shoulder muscles naturally increase injury risk. Chiropractic care, stretching guidance, and soft-tissue therapies help keep them loose.
Corrects Imbalances
If your hips and spine are misaligned, your body compensates (often improperly). Balanced biomechanics mean safer movement patterns, and adjustments help improve your body’s ability to sense its position in space.
Speeds Recovery if You Do Get Hurt
Chiropractors can help you recover from shoveling-related issues, such as:
- Muscle strains
- Sciatica
- Pitched nerves
- Herniated or bulging discs
- Upper-back and neck tension
Early treatment shortens recovery time and prevents a small issue from becoming a chronic one.
Chiropractor-Approved Snow-Shoveling Tips to Protect Your Back
Warm Up First
Shoveling snow is a form of exercise, so you should warm up as you would before a workout:
- Do three to five minutes of light movement.
- Add gentle stretches for your hips, hamstrings, and back.
Warmed-up muscles are far less likely to strain and cause you pain.
Choose the Right Shovel
Select a lightweight shovel with a curved handle to reduce bending. Avoid oversized blades that tempt you to lift too much snow at once. Plastic shovels are ideal for light, fluffy snow, while shovels with aluminum or steel edges are more effective for breaking through and lifting heavy, wet, or icy snow.
Use Proper Lifting Technique
- Keep your back straight and maintain a neutral spine.
- Bend at the knees, not the waist, using your leg muscles to lift the snow.
- Hold the shovel close to your body to minimize the impact of the weight.
- Place your hand further down the handle to increase leverage and control.
- Scoop only manageable amounts of snow at a time.
Don’t Twist — Pivot
Your hips and feet should turn with you. Twisting your back while throwing snow can quickly strain and injure your back.
Push When Possible
Pushing snow instead of lifting it reduces strain on the spine.
Take Breaks
Shoveling snow nonstop can put extra pressure on your spine. Pause every 10 to 15 minutes to stretch, reset, and drink water.
Listen to Your Body
If you feel something off, such as sharp pain, tightness, or a “twinge,” stop immediately. Pain is a warning that you have injured yourself or are about to. Additionally, if the task feels too demanding, use a snowblower or ask a neighbor for help.
Signs You Should See a Chiropractor After Shoveling
Even with perfect form, shoveling snow can sometimes cause discomfort, pain, or stiffness. Consider scheduling a chiropractic appointment if you experience:
- Lower back pain lasting more than 24 to 48 hours.
- Pain that radiates into the leg.
- Difficulty standing up straight.
- Mid-back or shoulder tension that isn’t improving.
- Numbness or tingling.
- Stiffness that limits your ability to move normally.
Prompt care helps prevent long-term issues.
Prevent Back Pain This Season
Chiropractic care does more than fix your problems; it prevents injuries before they happen. A winter wellness plan that includes routine adjustments, stretching guidance, and strengthening exercises ensures your body can handle the season’s demands, including shoveling snow.
