Avoiding Low Back Pain While Shoveling: Tips from a Physical Therapist
Winter is here, and with it comes snow—and the inevitable task of shoveling. While snow-covered landscapes are beautiful, clearing your driveway or sidewalk can take a toll on your back if you’re not careful. Low back pain is one of the most common complaints associated with shoveling. As physical therapists, we want to help you avoid injuries and stay pain-free this season.
Here’s how you can protect your back and keep your body safe while tackling this winter chore.
Why Shoveling Can Cause Back Pain
Shoveling is a strenuous activity that combines bending, twisting, and lifting—a recipe for back strain if done improperly. The repetitive motion of lifting heavy snow, combined with poor body mechanics, can overload the muscles, ligaments, and discs in your lower back. Cold weather further tightens your muscles, increasing the risk of injury.
Tips to Prevent Low Back Pain
- Warm Up First Before heading out, take 5-10 minutes to prepare your body. Light aerobic activity, like marching in place or walking, increases blood flow to your muscles. Follow this with some gentle stretches for your back, hips, and hamstrings.
- Cat-Cow stretch: Get on your hands and knees, alternate arching and rounding your back.
- Standing hamstring stretch: Place one foot on a step, keep your back straight, and lean forward gently.
- Choose the Right Shovel Use an ergonomic shovel with a curved handle or an adjustable length to minimize bending. Lightweight shovels with non-stick blades make the job easier and reduce strain on your back.
- Use Proper Technique
- Bend at the Hips and Knees: Avoid rounding your back. Instead, hinge at your hips and bend your knees to lift the snow.
- Engage Your Core: Tighten your abdominal muscles to support your lower back as you lift.
- Push, Don’t Toss: Whenever possible, push the snow instead of lifting it. If you must lift, avoid twisting your torso. Instead, pivot your feet to turn your body.
- Pace Yourself Shoveling can be intense, so take breaks every 15-20 minutes. Use these pauses to hydrate, stretch, and catch your breath. Overexertion increases the risk of both back pain and heart strain.
- Dress Warmly Cold muscles are more prone to injury. Wear layers to keep your muscles warm, and don’t forget gloves to maintain a good grip on the shovel.
- Know Your Limits If you have a history of back pain or other health concerns, consider enlisting help from a neighbor or using a snowblower. Shoveling heavy, wet snow can be particularly taxing, so don’t hesitate to ask for assistance.
What to Do If You Experience Back Pain
Even with the best precautions, injuries can still happen. If you feel soreness or stiffness in your lower back after shoveling, here are some steps to alleviate discomfort:
- Apply Heat or Ice: Use an ice pack for the first 24-48 hours to reduce inflammation. After that, switch to a heating pad to relax tight muscles.
- Gentle Stretches: Perform gentle stretches like the Child’s Pose or pelvic tilts to ease tension.
- Rest, But Stay Active: Avoid prolonged bed rest, which can stiffen your muscles. Light activity, like walking, can promote healing.
- Consult a Physical Therapist: If pain persists for more than a few days or worsens, schedule an appointment with a physical therapist. They can assess your condition and develop a personalized treatment plan.
Final Thoughts
Shoveling doesn’t have to be a pain in the back. By warming up, using proper techniques, and listening to your body, you can keep your driveway clear and your back pain-free this winter. If you need help managing low back pain or improving your snow-shoveling technique, don’t hesitate to reach out to a physical therapist.
Stay safe, stay warm, and enjoy the season!
ATR: St Louis’s PT Company
Author: John Cichon, PT DPT, OCS at ATR Kirkwood and Fenton
