The best way to avoid snow shovelling back pain is to treat the first few storms like starting a new sport. Push the snow when you can, take smaller scoops and break the job into shorter sessions. Some soreness after the first big shovel is normal, and your body adapts as the winter goes on.
Why shovelling snow hurts
Every winter we see the same injuries come through our Kanata clinic: low back pain, sore shoulders and sometimes biceps strains. They usually follow a storm of heavy, wet snow, and they happen to people of all ages and fitness levels.
Shovelling is hard physical work, and most of us haven't done it since March. If you went to the gym and did 45 minutes of a new exercise at full effort, you'd expect to be sore the next day. Your first driveway of the season is the same thing.
How to avoid snow shovelling back pain
Push the snow whenever you can. Save lifting for the end of the driveway and the top of the snowbank.
Take smaller scoops, especially when the snow is wet. A half-full shovel adds up to a lot less strain over 30 minutes.
Break it up. Shovel for 10 or 15 minutes, take a break, then go back out.
On a big snowfall day, go out once or twice during the storm. Clearing 10 centimetres twice is much easier on your body than waiting until there's a foot and a half and doing it all at once.
Should you warm up before shovelling?
Start slow, and let the first few minutes be your warm-up: small scoops, easy pace. If you're feeling stiff, a few minutes of mobility work inside helps your joints get moving first:
Wall slides: back against the wall, slide your arms up and down, 10 reps.
Cat-cow on your hands and knees, 10 slow reps.
Thread the needle on your hands and knees, 8 reps each side.
Does "lift with your legs" really matter?
"Always lift with your legs" and "be careful" are the two pieces of advice everyone hears. I don't put much stock in either one. Your back is built to bend and lift. What makes the biggest difference is being physically prepared.
People who exercise regularly through the rest of the year usually get through shovelling season with mild achiness. You'll probably still feel it after the first big storm, the same way you feel a new exercise at the gym, but it shouldn't be too bad. Strength training, running or a regular sport all help.
What to do if you tweak your back mid-driveway
If you feel something tweak, see if you can keep going with small, light scoops. Gentle movement is usually better for it than stopping cold. Be prepared to feel sore the next day.
Heat helps afterward. A heating pad, a hot shower, a hot tub or a sauna can all ease the stiffness. If the pain doesn't settle over the next few days, come see us.
Stop shovelling and call 911 if you have chest pain or pressure, shortness of breath, or pain spreading into your arm or jaw. Shovelling is hard on the heart, and these can be signs of a heart attack. Go to emergency if you have numbness in your groin, trouble controlling your bladder or bowels, or leg weakness that's getting worse.
How we treat shovelling injuries at Highlands
A chiropractic visit starts with an assessment to figure out what's sore and make sure nothing more serious is going on. Then we calm the pain down with hands-on treatment (soft tissue work, mobilization, adjustments, acupuncture or taping, depending on what you need) and give you a few exercises to keep moving. Once you're feeling better, we build up the strength you need to get through the rest of the winter.
If you're stiff and sore after the first couple of storms, a massage is a good idea too, even as a one-off. Our RMTs can work through the tight areas and have you feeling better before the next snowfall.
As the winter goes on, your body adapts. Like starting running or joining a new sport, shovelling gets easier the more you do it.
Frequently Asked Questions
Is it normal to be sore after shovelling snow?
Yes. Mild soreness in your back, shoulders or arms for a day or two after a big shovel is normal, especially early in the winter. Pain that gets worse or lasts more than a few days is worth getting checked.
Is it better to push or lift snow?
Push when you can. Pushing puts less load on your back and shoulders, and it lets you clear more of the driveway with less effort. Lift only what you have to, in smaller scoops.
Should I use ice or heat after shovelling?
Most people find heat more helpful for a stiff, sore back after shovelling. A hot shower, heating pad, hot tub or sauna all work.
When should I see a chiropractor after shovelling?
Book an assessment if the pain hasn't eased after a few days, if it keeps flaring up every time you shovel, or if you have pain, tingling or numbness running into your arm or leg.
If shovelling has left your back or shoulders sore and it isn't settling, book an assessment with Dr. Josh Kiely or Dr. Stephanie Bonneau at our Kanata clinic.
