Tips for Safe Snow Shoveling
By Jennifer L. Rice DPT
Every year, back, neck, and shoulder injuries occur due to muscle strains from snow shoveling. Following these proven tips can help reduce your risk of injury and keep you moving safely all winter long.
- Dress for success. Wear layers so you can remove one layer as your body warms up, helping you maintain a comfortable and safe body temperature.
- Warm up first. Prepare your muscles by walking in place and performing gentle leg and back stretches before heading outside.
- Choose the right shovel. A lighter shovel, such as plastic rather than metal, can reduce muscular strain. Ergonomically designed shovels help limit excessive bending and keep your back in a safer position. Avoid shovels that are too short (which cause excessive bending) or too long (which increases the load at the end of the shovel). When throwing snow, step in the direction you are moving it to avoid twisting your back.
- Use proper lifting techniques. Lift smaller amounts of snow instead of heavy shovelfuls, and push snow whenever possible rather than lifting it. When lifting it is necessary, to bend at your knees and lift with your legs—NOT your back. Tighten your abdominal muscles to help support and protect your spine.
- Avoid twisting motions. Your back is not designed to handle heavy loads while twisting. Always face the direction you are shoveling.
- Take regular breaks. Give your back and heart a rest by taking breaks every 20–30 minutes, especially when shoveling heavy or wet snow.
- Counteract the shoveling posture. Periodically stand up straight and walk around to reverse the forward bending posture. You can also perform gentle backward bends: stand tall, place your hands on your hips, and lean backward slightly for several seconds.
- Stay ahead of the snowfall. Snow becomes heavier the longer it sits, so clearing it early can significantly reduce strain.
Physical therapists are movement experts who improve quality of life through hands-on care, patient education, and prescribed movement. If you experience pain after shoveling that worsens over time or does not go away, contact us—we’re happy to help!