Winter is beautiful with snow, but for many, that entails shoveling snow. While it’s necessary for clearing driveways and walkways, improper snow shoveling can lead to injuries, particularly low back pain. This common winter injury affects people of all ages and can significantly hinder daily activities. By understanding the risks and learning how to shovel safely, you can protect your back and make this winter chore a little bit easier.
Why Snow Shoveling Can Lead to Back Pain
Shoveling snow involves repetitive bending, twisting, and lifting, often while working in cold temperatures. These movements place significant strain on the lower back, especially when:
Using improper form, especially when bending at the waist or twisting while lifting, can place significant stress on your lower back and greatly increase the risk of injury. This strain becomes even more intense when the snow itself is wet and heavy, adding unexpected weight to each scoop and making the task much more physically demanding than it appears. Overexerting yourself by shoveling for long periods without taking breaks also contributes to fatigue, which reduces your ability to maintain good posture and safe lifting techniques. On top of that, if you are physically inexperienced or not accustomed to this level of strenuous activity, your muscles may not be prepared for the repetitive bending, lifting, and pushing required, leaving you more vulnerable to discomfort, strain, or even serious injury.
Cold weather can also tighten muscles, making them more prone to strains or injuries during physical exertion. If not careful, it can also lead to chronic pain.
Tips to Prevent Low Back Pain While Shoveling
1. Warm Up Before You Begin
Shoveling is a workout, so it’s essential to prepare your body. Do some light stretching and a short walk to warm up your muscles before heading outside. Focus on stretching your back, shoulders, and hamstrings.
2. Use Proper Shoveling Techniques
- Bend at Your Knees: Instead of bending at the waist, squat down with your knees to lift the snow. This reduces strain on your lower back.
- Keep Your Back Straight: Avoid rounding your back while lifting or throwing snow.
- Lift Small Amounts: Don’t overload your shovel. Lifting smaller amounts of snow is safer and less tiring.
- Avoid Twisting: When throwing snow, turn your entire body instead of twisting your back.
3. Use the Right Equipment
A lightweight, ergonomic snow shovel with a curved handle can reduce strain on your back. Opt for a shovel with a smaller blade to avoid lifting excessively heavy loads.
4. Take Frequent Breaks
Shoveling for extended periods can fatigue your muscles and increase the risk of injury. Take breaks every 15–20 minutes to rest and stretch.
5. Stay Hydrated and Dress Appropriately
Even in the cold, it’s essential to stay hydrated. Wear warm, layered clothing that allows for freedom of movement to keep your muscles warm and flexible.
6. Push Snow Instead of Lifting It
Whenever possible, push the snow to the side rather than lifting it. This reduces strain on your lower back.
What to Do If You Experience Back Pain
If you feel discomfort or pain in your lower back after shoveling, it’s important to take a few simple steps to help your body recover. Start by resting and avoiding any additional strain on your back for at least 24 to 48 hours, giving the irritated muscles time to calm down. Applying an ice pack to the painful area for about 15 to 20 minutes can help reduce inflammation and ease soreness. Gentle stretching may also bring relief by loosening tight muscles and improving mobility. If the discomfort persists, you can use over the counter pain relievers like ibuprofen to help manage inflammation and reduce pain while your back heals.
If the pain persists or worsens, consult a physical therapist for an evaluation and treatment.
Long-Term Prevention
- Strengthen Your Core: Exercises like planks and bridges can help build core strength, which supports your lower back during activities like shoveling.
- Improve Flexibility: Regular stretching keeps your back and hamstrings flexible, reducing the risk of injury.
- Consider Alternatives: If shoveling is too physically demanding, invest in a snowblower or hire someone to clear your driveway.
Shoveling snow is an unavoidable part of winter for many. If you injure your lower back while doing so, you will want to seek help from a physical therapist. At Pick PT we can help you recover from your injury while also strengthening those muscles at the same time. Let us give you the tools to prevent it from happening again in the future!
