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
- The snow is wet and heavy, increasing the weight you’re lifting
- Overexerting yourself by shoveling for too long without breaks
- Physically inexperienced for such an intense activity
Cold weather can also tighten muscles, making them more prone to strains or injuries during physical exertion.
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, follow these steps:
- Rest: Avoid further strain on your back for at least 24–48 hours.
- Apply Ice: Use an ice pack on the affected area for 15–20 minutes to reduce inflammation.
- Stretch Gently: Perform gentle stretches to alleviate tension in your back muscles.
- Use Over-the-Counter Pain Relief: If needed, consider using non-prescription pain relievers like ibuprofen.
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!
