Snow Shoveling Without Hurting Your Back

It’s tempting to rush outside before the snow piles up, but cold muscles are stiff and injury-prone. Think of shoveling as a cardio and strength session rolled into one.

Before you start:

• Warm up indoors for 5–10 minutes. Try brisk marching, arm circles, or gentle twists.
   

• Dress in layers. Cold muscles are more likely to strain.
   

• Hydrate. Yes, even in cold weather—your body still loses fluid as you work.
   

Poor lifting technique is the biggest cause of snow-related back injuries.

The right way to shovel:

• Keep your feet hip-width apart for stability.
   

• Bend your knees—not your waist.
   

• Keep the shovel close to your body.
   

• Lift with your legs, not your back.
   

• Avoid twisting to throw snow—pivot your whole body instead.
   

Bonus tip: Push snow whenever possible instead of lifting it. Your back will thank you.

Not all shovels are created equal.

Avoid oversized metal shovels—they might clear snow faster, but they’ll wear you out (and your back) in no time.

Snow shoveling can raise your heart rate as much as moderate to intense exercise. If you’re over 40 or have a history of heart disease, check with your provider before tackling heavy snow.

Smart pacing tips:

• Shovel small sections at a time.
   

• Take breaks every 10–15 minutes.
   

• Don’t hold your breath—steady breathing keeps oxygen flowing.
   

• Stop immediately if you feel chest pain, dizziness, or shortness of breath.
   

After you finish, treat your body kindly.

• Stretch your back and shoulders. Gentle side bends and hamstring stretches help prevent stiffness.
   

• Apply heat. A warm shower or heating pad relaxes tight muscles.
   

Stay hydrated and rest. You’ve earned it.

Snow shoveling doesn’t have to be painful or risky. With the right prep, form, and pacing, you can clear your driveway safely—and even turn it into a mini workout.

Remember: Your warm-up could save your spine.

 If you pull a muscle or feel chest pain after shoveling, don’t wait it out—get care fast. Visit CallOnDoc for quick, private telehealth visits from home.