Snow Problem: How to Stay Safe While You Shovel

Tips from our incredible Chiropractor, Dr. Sophie

The snow has arrived, and many of us are reaching for a shovel without giving it

much thought. But with the snowfall comes one of the most common causes of winter back injuries: snow-shoveling strain.

The combination of heavy lifting, awkward twisting, and cold, stiff muscles can quickly lead to sprains, strains, and other spinal injuries. Before you grab that shovel, take a few minutes to learn how you may prevent these injuries and use your body more ergonomically to protect your back. Your body will thank you later!

Here are 4 tips to protect your body from shoveling injuries this winter:

1. Warm Up First

Just like any physical activity, shoveling snow requires a short warm-up to prepare your muscles, ligaments, and joints.

● Spend 5–10 minutes doing light stretches, gentle twists, or even a quick walk.

● Focus on warming up your shoulders, lower back, and hamstrings.

● If you need assistance with certain exercises or stretches, our wonderful chiropractors are always here to help!

2. Take Frequent Breaks

Shoveling combines both cardio and strength work, which can lead to muscle fatigue, dehydration, and increased risk of injury if you push yourself too hard.

● Take a 5-minute break every 15–20 minutes.

● Stretch and drink water—yes, even in cold weather!

Tip: Think of shoveling like any other workout. You take breaks at the gym, so take

breaks here too!

3. It’s Okay to Stop

If you’re feeling tired, or noticing discomfort or tightness, stop and rest. Pain is your body’s warning signal. If you’re shoveling alone, take your time and continue once your body has had a chance to recover.

4. Use Proper Shoveling Mechanics

This is where most injuries occur—but with the right technique, you can make a huge difference.

Do:

● Plant your feet shoulder-width apart for balance.

● Bend your knees and hinge at the hips (similar to deadlift mechanics).

● Keep the shovel close to your body as you lift.

● Lift with your legs, not your back.

● Pivot your whole body (move your feet) instead of twisting your torso.

● Take smaller loads of snow instead of overloading the shovel.

Avoid:

● Bending at the waist.

● Twisting your spine while lifting or throwing snow.

● Overreaching or tossing snow over your shoulder.

● Holding your breath—breathe steadily throughout each movement.

Think about this: each shovel of wet snow can weigh between 15–20 lbs. With improper mechanics, your lower back absorbs that load hundreds of times in a single shoveling session.

Regular chiropractic adjustments and treatment can help keep your spine moving efficiently, improve mobility, and support your body’s natural recovery process. If you plan on shoveling regularly this winter—or if you’re already feeling stiffness or tightness—schedule an appointment with one of our amazing chiropractors today.

Dr. Sophie Smith, D.C.