Lift Light. Shovel Right: Protect Your Back This Winter

With winter comes snow, and with snow comes the need for shoveling. While this might seem like just another seasonal chore, improper shoveling techniques can lead to back strain, muscle fatigue, and even injuries. Each shovel of snow can weigh around six pounds, making snow removal a physically demanding activity. To help protect your back and avoid unnecessary pain, follow these simple yet effective shoveling techniques.

Warm Up Before You Start

Before taking on any strenuous activity, it’s essential to prepare your body. A quick 10-minute warm-up, such as a brisk walk around the block or light stretching, will get your muscles ready for the work ahead and help prevent injuries.

Don’t Let Snow Pile Up

If snowfall is expected over multiple days, don’t wait for it to accumulate. Shoveling smaller amounts of snow at a time is far less strenuous than clearing a deep, heavy layer all at once.

Shovel Smart: Techniques for a Safer Experience

• Push, Don’t Throw: Instead of lifting and tossing heavy snow, push it to the side. This reduces strain on your back and prevents abrupt twists that could lead to injuries.

• Bend Your Knees: If lifting is necessary, bend at the knees and use your legs and arms to do the work while keeping your back straight.

• Take Breaks: If you feel tired or short of breath, stop and take a break. Shake out your arms and legs to keep your body loose and recharged.
  

  
  

  

  
  

Choose the Right Gear

• Pick the Right Shovel: A lightweight push shovel is ideal. If using a metal shovel, spray it with Teflon to prevent snow from sticking.

• Dress for the Weather: Layer your clothing so you can adjust to changing temperatures. Remove layers if you become too warm to prevent overheating.

• Stay Hydrated: Cold weather can be deceiving, but your body still needs fluids. Drink plenty of water or juice before, during, and after shoveling.
  

Know When to Stop

If you experience chest pain while shoveling, stop immediately and seek medical attention if it’s severe. If back pain persists for more than a few days after shoveling, consult a chiropractor for an evaluation.

Final Thoughts

Shoveling snow doesn’t have to be a pain—literally. By using proper techniques, wearing the right gear, and taking care of your back, you can keep your driveway clear while avoiding unnecessary injuries. Stay safe this winter, and if back pain does persist, don’t hesitate to come in for a chiropractic assessment and treatment at our lower Lonsdale clinic Lolo Wellness .