When winter storms roll in, many homeowners break out the snow shovel to keep their properties clear. Unfortunately, this seasonal chore often leads to wintertime injuries, such as shoulder sprains, back strains, and slips and falls. Fortunately, with the right technique, tools, and warm-up routine, you can remove snow safely and protect your body from unnecessary stress.

Here are some tips for protecting your body when shoveling snow this season. 

Why Snow Shoveling Is Hard on Your Body

Snow shoveling combines heavy lifting, repetitive motion, awkward postures, and exposure to cold temperatures. These factors increase the risk of injuries, espeically if you don’t regularly exercise or jump into work without preparation. Common injuries include:

• Low back strain from bending, twisting, or lifting with improper form
• Shoulder tendonitis from repetitive overhead or pushing motions
• Wrist and elbow pain from gripping and leverage strain
• Neck stiffness from looking down for long periods
• Slips and falls on icy driveways or sidewalks that could lead to cuts, bruises, or even fractures
• Herniated discs from improper twisting that pushes spinal discs out

A few simple changes can make a big difference in your safety and comfort. 

1. Warm Up Before You Go Outside 

Shoveling is a workout, and you should treat it like one. Doing a simple three to five-minute warm-up helps increase blood flow and prepares your joints for the task. Try:

• Marching in place
• Arm circles
• Gentle torso twists
• Light squats
• Shoulder rolls

This small step can significantly reduce strain and stiffness afterward.

2. Choose the Right Shovel

Using the wrong shovel can put unnecessary stress on your body.

Look for:

• A lightweight, ergonomic design
• A curved handle to minimize bending
• A shovel with a smaller blade to prevent lifting overly heavy loads

Sometimes a smaller shovel means less risk for injury. 

3. Use Proper Body Mechanics

Good form helps you avoid most injuries. 

Push, Don’t Lift — Whenever possible, push snow to the side rather than lifting it. 

Keep the Shovel Close — Keep the shovel close to your body, as holding the shovel farther away increases strain on your back and shoulders. 

Bend Your Knees, Not Your Back — Use your legs instead of your back to do the lifting. 

Avoid Twisting — Turn your whole body instead of rotating your spine when dumping snow. 

Use controlled movements when shoveling; don’t move quickly just to get done faster. 

4. Take Frequent Breaks

Fatigue leads to sloppier movements, which then leads to injury. Make sure you take breaks every 10 to 15 minutes, especially during heavy or wet snowfall. Stretch your back, shoulders, and hands, eat a snack, and hydrate before resuming. 

5. Dress for Warmth and Traction

Cold temperatures make your muscles tighten up. Stay warm and loose by:

• Layering clothing to maintain body heat
• Wearing waterproof, anti-slip boots
• Using gloves that allow you to maintain a secure grip without squeezing too hard

If conditions are icy, consider spreading salt or sand before shoveling to create safer footing. 

Note: You should try to shovel as soon as possible because the more snow piles up, the heavier and harder it will be to remove. 

6. Listen to Your Body

Sharp pain, dizziness, shortness of breath, or extreme fatigue all signal the need to stop. For individuals with cardiac risk factors, snow shoveling can be extra physically taxing. Consider asking a neighbor for help or hiring a service if you could use an extra hand. 

7. Consider a Snow Blower—or Get Help

Using a snow blower can reduce strain, but it still requires good posture and careful handling. If you’re recovering from an injury, have limited mobility, or simply don’t feel comfortable shoveling, it’s better to outsource the job. 

8. After Shoveling: Cool Down and Stretch

A few minutes of stretching after you’re done shoveling will help reduce stiffness. Focus on:

• Hamstrings
• Hip flexors
• Lower back
• Shoulders 
• Chest muscles 

Your body will thank you the next morning.

When to See a Physical Therapist

If you experience pain lasting more than a couple of days or if shoveling has aggravated a previous injury, you should schedule a visit with a physical therapist. They can help:

• Reduce pain and inflammation
• Restore mobility and strength
• Improve body mechanics
• Build a personalized plan to prevent future injuries 

Stay Safe This Winter

Snow shoveling doesn’t have to leave you sore or injured. With the right preparation and technique, you can keep your walkways clear and protect your muscles and joints all season long. But if you do experience pain or an injury, the Wastach Peak Physical Therapy team is here to help you recover quickly and safely.