During the winter months, I tend to see more patients come into my clinic with back pain from snow shovelling. This isn’t surprising when you consider that each shovelful of snow weighs about six pounds¹ – that’s a lot of wear and tear on your back! But I’ve rounded up a few tips and tricks that will help you combat that repetitive lifting and help keep your back in shape this snow shovelling season!

1. WARM UP¹

Before tackling any strenuous activity, a quick 10-minute warm up will help kickstart your muscles for the exercise ahead and help prevent injury. Consider going for a quick walk around the block before you start shovelling snow.

2. DON’T LET SNOW PILE UP¹

Frequent shovelling, especially when the weather calls for several days of continuous snow, will allow you to move smaller amounts of snow after each snowfall.

3. PICK THE RIGHT SHOVEL¹

Ideally you want to use a lightweight push shovel. If you are using a metal shovel, spray it with Teflon, so snow won’t stick to it.

4. PUSH, DON’T THROW¹

Pushing snow to the side, rather than twisting and throwing it, will help you avoid lifting heavy shovelfuls of snow as well as help to minimize any abrupt twists or turns that may result in injury.

5. BEND YOUR KNEES¹

If you cannot avoid lifting shovelfuls of snow, be sure to bend at your knees and use your leg and arm muscles to do the work while keeping your back straight.

6. TAKE A BREAK¹

If you feel tired or short of breath, stop and take a break. Taking frequent stretching breaks to change your body position will provide your spine with the change in posture it craves to help minimize the risk of injury.

7. KEEP COMFORT IN MIND¹

Layering your clothing so that you can adapt to changing temperatures (whether external/weather-related or internal/exercise induced), by adding or removing layers as needed, can help you to maximize your comfort.

8. STAY HYDRATED¹

Despite the chilly temperatures outside, your body still requires plenty of fluids. Be sure to drink lots of water or fruit juice before, during, and after shovelling. And remember – if you feel thirsty, you are already dehydrated!

9. TAKE IT SLOW¹

Rest when you feel tired or short of breath. Consider doing some gentle stretching when you take a break. Stop shovelling if you experience sudden or prolonged joint or muscle pain, or if you experience back or chest pain. If your chest pain is severe, seek medical attention immediately.

10. COOL DOWN¹

After of course, once you’ve finished shovelling, cool down by taking another walk around the block and stretching out any tight or tense muscles before bundling up on the couch with a hot chocolate and cozy blanket!

And if your back pain persists for more than a few days after snow shoveling, be sure to book your initial assessment online ASAP so that we can get you back to moving and feeling your best!