Safer Snow Shoveling: A Chiropractic Perspective

Winter can be a beautiful time of year, but it also brings the burden of snow shoveling. While clearing driveways and sidewalks is necessary, it can lead to back pain, strain, or even injury if not done correctly. From a chiropractic perspective, snow shoveling involves more than just clearing snow—it’s about protecting your spine, joints, and muscles to avoid long-term issues.

1. Warm Up and Stretch

Before heading outside, take a few minutes to warm up your muscles. Stretching your back, arms, and legs will prepare your body for the physical exertion of shoveling. Focus on your lower back, hamstrings, and shoulders—these areas often bear the brunt of the strain. Consider performing gentle spinal twists, leg stretches, and arm circles to enhance flexibility and range of motion.

2. Choose the Right Shovel

Using the right tool for the job can make a significant difference. Try using a lightweight, ergonomically designed shovel to minimize strain. A shovel with a curved handle helps you maintain a more natural posture, reducing stress on your back and arms. Avoid using a shovel that’s too heavy or has a straight handle, which forces you to bend at awkward angles.

3. Lift Properly

Avoid bending at the waist when lifting snow. Instead, bend at your knees, squat, and use the strength of your legs to lift the snow, not your back. Keep the shovel close to your body, and don’t twist as you lift. Twisting motions can cause significant strain on your spine and increase the risk of injury. Instead, turn your whole body to face the direction you are throwing the snow.  Just pushing snow to the sides of the driveway are another option and can limit the need to lift.

4. Take Frequent Breaks

Shoveling snow can be a strenuous activity, so don’t push yourself too hard. Take frequent breaks to rest your muscles and hydrate. This will prevent overexertion and reduce your chances of developing muscle strain or injury.

5. Listen to Your Body

If you feel pain or discomfort while shoveling, stop immediately. Pushing through pain can worsen injuries.