Tips for shoveling snow without straining your back

Snow removal can be a real pain, especially when it leads to neck or back issues. In fact, more than half of injuries from shoveling are related to sprains, strains, and lower back pain.

The risk of injury comes from the fact that shoveling isn’t an everyday task for most people. Colleen Louw, PT, program director for the Therapeutic Pain Specialist Certification for Evidence In Motion and spokesperson for the American Physical Therapy Association, explains, "Shoveling may lead to back pain due to the repetitive movements and heavy lifting involved—plus, it’s not something we regularly do." She adds, "Depending on one’s age and physical condition, not everyone is fit for this task."

Luckily, there are steps you can take to reduce the strain on your body while shoveling. Here’s how to avoid injuries when clearing snow.

Pick the right shovel for the job

Opt for a shovel that’s light but strong—heavier models just add extra weight to lift. A shovel with a curved handle can help reduce the need for twisting and awkward lifting when clearing snow.

Size is key when choosing a shovel. According to Louw, "Make sure your shovel is the right size so you don’t have to overextend or bend excessively while lifting." She explains, "A short handle will make you bend more, while a longer one can make the snow heavier and harder to lift."

Warm up your body before starting

Shoveling can be a demanding workout, even if you're already active. Louw advises taking around five minutes to warm up before you start. "Incorporate exercises like lunges with a twist, spinal rotations, and cat-cow stretches—these movements help prepare your body with a full range of motion."

Push the snow whenever you can

Twisting and lifting to add fresh snow to the pile often leads to injury. To minimize the risk, try pushing the snow aside with your shovel instead of lifting it.

Use your legs to lift the snow (and the shovel)

When shoveling, especially with heavy, wet snow, Louw recommends keeping each load light. "Lift smaller amounts to reduce the weight you're handling," she says. "Always bend your knees and lift with your legs, not your back, to avoid unnecessary strain."

Avoid twisting while throwing snow

Anyone who has experienced lower back pain knows that twisting while carrying a heavy load is a surefire way to injure yourself. "Bending and twisting to throw snow can really strain your back," explains Louw. She recommends stepping in and facing the direction you're throwing to prevent the twist.

Take breaks as needed while shoveling

You don't need to shovel all the snow in one go. Take breaks when you start feeling tired. Even a short walk or some light stretching indoors can help prevent injury, according to Louw. "It’s crucial to listen to your body and rest before overdoing it."

Don’t forget to cool down

After your shoveling session, make sure you add a cooldown to your routine. Try backward bending and some of the warm-up exercises you did earlier to help relax your muscles.

Explore other snow removal options

There are other tools available to make snow removal easier, especially if you have medical concerns that make shoveling a challenge. Snow blowers or compact snow throwers can clear your path with ease, and ice melt and scrapers are great for tackling icy spots.

Address back pain caused by shoveling

If you experience a strain or pull while shoveling, lying down on the couch isn’t the best solution. "Most lower back pain benefits from movement and regular exercise, and worsens with lack of activity," says Louw. "If your back feels sore or tired, using ice or heat can help alleviate the discomfort."

If the pain is intense or you're experiencing numbness, head to the emergency department. If the pain persists for several days, a physical therapist can help. "PTs address and prevent lower back pain by identifying, diagnosing, and treating its root causes," explains Louw.