Winter has arrived, and with it comes snow-covered driveways and sidewalks that need clearing. Snow shoveling is a part of winter life so it's no surprise that it’s also a common cause of back pain and injury. As a sports chiropractor I often see patients struggling with back pain from shoveling. To help you stay safe here are some expert tips on how to shovel snow safely and efficiently while minimizing strain on your back.
1. Keep Your Back Straight and Engage Your Shoulders
A straight back is essential for protecting your spine during snow shoveling. Many people hunch over or round their backs, which increases pressure on the spine and puts them at risk for injury. Instead, keep your back straight and engage your shoulder muscles to support your upper body. By using proper posture, you’ll reduce strain on your lower back and make the work easier.
2. Use Your Legs for Lifting
Your leg muscles are powerful and better suited to heavy lifting than your back. To lift a load of snow squat down with bent knees, using your legs to do the heavy lifting. This technique shifts the strain away from your lower back and onto your legs, which are designed for this kind of work. As a chiropractor I can’t stress enough how this simple adjustment can make a huge difference in preventing back pain.
3. Push, Don’t Lift
Whenever possible push the snow rather than lifting it. Pushing reduces the force on your lower back, lessening the risk of strain. Simply slide the snow along the ground to an area where it can pile up safely. By minimizing lifting you protect your back and conserve energy.
4. Avoid Twisting and Tossing
Twisting your body to toss snow can lead to a sudden strain or injury. Instead, pivot your whole body by turning your feet in the direction you want to move the snow. Many patients visit a sports chiropractor after suffering back injuries from twisting while shoveling, so avoid this movement by moving your feet and keeping your spine aligned.
5. Keep the Shovel Close to Your Body
The further the shovel is from your body, the heavier it feels. Holding the shovel close helps you maintain control and reduces the risk of injury. Keeping the load close to your body is a simple yet effective way to prevent strain on your back.
Additional Tips from a Sports Chiropractor:
Use an ergonomic shovel – An ergonomic, curved-handle shovel can help you maintain an upright posture while shoveling.
Warm up before shoveling – Like any physical activity, snow shoveling can benefit from a quick warm-up to loosen and prepare your muscles.
Take breaks – Give yourself regular breaks to prevent fatigue and reduce the risk of overexertion.
Following these tips can make shoveling snow safer and help you avoid painful back injuries. If you do find yourself dealing with soreness this winter, or if you want some more guidance on proper form, visiting a sports chiropractor like Dr. Sky can provide relief and guidance on managing pain and preventing further discomfort. Keep your back healthy this winter and enjoy the season injury-free!
Stay safe, and remember—shovel smart to protect your body!
