How to Avoid Back Pain When Shoveling Snow

While winter snow is beautiful to watch as it comes down, the clean up on the ground is typically less appealing. Shoveling is a physically difficult task that’s not only demanding on your cardiovascular system, but also puts strain on your back. In fact, national studies have found that some of the most common shoveling-related injuries are to the lower back.

“Shoveling snow can take a heavy toll on the back, leading to pain and injuries if you don’t take precautions,” says Dr. Peter Angevine, director of Och Spine at NewYork-Presbyterian Westchester. “This kind of extreme, repetitive physical exertion may cause the muscles and ligaments that hold the bones of the spinal column in place to stretch too far and create tiny tears in the tissue. The resulting pain can be debilitating.”

Dr. Angevine shared with Health Matters a number of tips to help make sure anyone who has to shovel snow can do it without injuring their back.

1. Use an ergonomic shovel.

Look for a shovel with a curved handle, which will allow you to stay in a more upright stance and minimize how far you need to bend forward to shovel. In addition, an adjustable length shovel allows you to shorten its length, so you are not straining to lift heavy snow that’s too far away from your body. Both of these factors will help take stress off your lower back. Finally, the lighter the shovel, such as ones made with plastic, the less weight you will need to hoist.

2. Warm up is essential.

Cold, tight muscles are more prone to injury than warmed up, flexible muscles. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Stretch your lower back and hamstrings (the large muscles in the back of the thigh).

3. Focus on pushing and less lifting.

Pushing the snow with the shovel instead of lifting can help reduce the strain on the back. When lifting snow, bend your knees and use your legs when possible.

4. Face forward when lifting.

Always face towards the object you intend to lift and have both your shoulders and hips squarely facing it.

5. Bend at the hips, not the low back.

Remember to push the chest out, pointing forward. Then, bend your knees and lift with your leg muscles, keeping your back straight.

6. Keep the snow loads light.

Do not lift an object that is too heavy for you.

7. Pivot your body.

Avoid twisting the back to move the snow to its new location — always pivot your whole body to face the new direction.

8. Walk to the snow pile.

Always walk to the new location to deposit the snow rather than reaching or tossing.

9. Hit the pause button.

Be sure to take frequent breaks. Consider taking a break after 20 to 30 minutes of shoveling, especially when the snow is wet.

10. Pace yourself.

Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow once the storm is over. Also, try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.

11. Stay hydrated.

Be sure to drink plenty of water while shoveling.

12. Watch out for ice.

The threat of slipping on the snow or ice — especially if you already have a bad back — is a serious concern. Minimize the risk by wearing boots with good treads, and sprinkle sand or rock salt on your driveway and walkways to improve traction when you venture out.

“Snow shoveling is not for everyone — particularly if you have any health conditions, such as heart disease or high blood pressure, are middle-aged or older, or don’t exercise on a regular basis,” says Dr. Angevine. “Always check with your doctor before doing any strenuous shoveling. Alternatively, investing in a snow blower or finding a snow removal service can help you protect yourself from injury.”