Shoveling snow is a necessary part of winter life, but it can also be one of the easiest ways to injure your back. Every year, countless people end up with back pain after clearing their driveways and sidewalks. According to the American Journal of Emergency Medicine, an estimated 11,500 people are treated annually for snow-shoveling-related injuries, with lower back strain being one of the most common complaints (source). With proper technique, we can show you how to shovel snow without hurting your back during the snowy months.
Why Warm Up Before Shoveling?
Shoveling snow is essentially a workout. Starting cold can put a lot of stress on your back muscles, especially if you begin right after waking up. Your muscles are stiff in the morning, making them more prone to injury. To prevent this, take a few minutes to warm up before grabbing your shovel.
Try some light movements like marching in place, arm circles, or even a few gentle squats. Research from the Mayo Clinic suggests that dynamic warm-ups can reduce the risk of muscle strain and improve flexibility (source). These simple exercises get your blood flowing and prepare your muscles for the task ahead.
Push, Don’t Lift
One of the best ways to protect your back while shoveling is to push the snow instead of lifting it. Pushing reduces the amount of strain on your spine and uses your legs to do most of the work. Whenever possible, slide the snow to the side instead of picking it up and throwing it.
If you have to lift, keep these tips in mind:
- Bend at your knees, not your waist.
- Keep your back straight.
- Hold the shovel close to your body.
- Lift with your legs, not your back.
According to the American Chiropractic Association (ACA), improper lifting and twisting while shoveling are among the leading causes of winter-related back injuries (source).
Brace Your Core When Lifting
If lifting is unavoidable, using a proper diaphragmatic brace can make a big difference. Before lifting, take a deep breath and engage your core as if you’re bracing for a punch. This stabilizes your spine and distributes the load more evenly across your body. Lift with controlled movements, and avoid sudden jerks or heavy loads.
Avoid Twisting Your Back
One of the most common mistakes while shoveling is twisting your back to throw snow to the side. Twisting while your spine is under load can lead to serious injuries. Instead, pivot your entire body by stepping in the direction you’re throwing the snow. This keeps your spine aligned and reduces the risk of strain.
Common Mistakes to Avoid
- Starting too quickly: Always warm up before you start shoveling.
- Using the wrong shovel: A lightweight shovel with a long handle can help you maintain better posture.
- Overloading the shovel: Lift smaller amounts of snow to reduce strain.
- Poor posture: Keep your back straight and engage your core.
Stay Safe and Pain-Free This Winter
Shoveling doesn’t have to leave you sore and injured. By following these tips, learn how to shovel snow without hurting your back. These tips can help you protect your back and stay pain-free all winter long. Remember, prevention is key when it comes to back injuries.
Need Help with Back Pain?
If you’re already dealing with back pain or want to learn more about how to protect your spine, we’re here to help. Our chiropractic office in Livonia, MI specializes in back pain relief and injury prevention.
Schedule an appointment today to get back to feeling your best!
Visit our website at https://lifeinmotionlivonia.com/appointments to learn more, or call us to speak with our team: 734-427-6333.
Stay safe and healthy this winter!