Dec 6, 2025
Ergonomics for Safe & Pain-Free Snow Shoveling
Welcome to "Movement Matters," Your Guide to Wellness!
Written by Dr. Rachael MacGregor DPT, DMT, FAAOMPT
Winter storms are around the corner, and while fresh snow can look beautiful, shoveling it can be tough on your back, shoulders, and heart. Each year, thousands of injuries occur due to poor shoveling mechanics or overexertion. The good news? With smart ergonomics and a few PT-approved tips, you can stay safe, strong, and injury-free all winter long.
Why Snow Shoveling Is Hard on Your Body
Snow removal is essentially a full-body workout that includes:
Heavy lifting (even light snow can weigh 15–20 lbs per scoop!)
Repetitive twisting and bending (big risk for lower back strain)
Pushing and pulling (tough on shoulders and knees)
Cold weather (muscles tighten and fatigue faster)
Top Ergonomic Tips for Safe Shoveling
1. Warm Up First
Treat shoveling like exercise.
March in place for 2–3 minutes
Loosen your hips and spine with gentle trunk rotations
Do 10 bodyweight squats to activate the legs
2. Use the Right Equipment
Choosing a proper shovel can reduce 10–30% of the load on your back.
Ergonomic handle (curved or adjustable) keeps you more upright
Lightweight plastic blades reduce lifting strain
Smaller blade = lighter scoops and safer lifting
3. Push the Snow (Don’t Lift It)
Pushing is safer than lifting
When possible, angle your shovel and push snow forward. This minimizes the repetitive bending that can overload the spine.
4. If You Must Lift—Lift Smart
Use the same mechanics you’d use in strength training:
Hinge at the hips, not the low back
Bend your knees
Keep the shovel close to your body
Lift with your legs, not your back
Avoid twisting—step your feet to turn
5. Work in Small Batches
Shovel every 1–2 inches during storms if possible.
This keeps each load lighter and reduces fatigue.
6. Take Frequent Breaks
Cold weather makes your heart work harder.
Break every 10–15 minutes
Stay hydrated
Stop immediately if you feel chest pain, dizziness, or shortness of breath
Helpful Exercises to Prepare Your Body
These movements boost strength and endurance in muscles used during shoveling:
1. Hip Hinge Practice (Before You Shovel)
Keeps back safe and teaches proper lifting mechanics
Do 10–12 warm-up reps
2. Core Bracing
Gently tighten your abdominal muscles as if preparing for a cough
Use this technique every time you lift snow
3. Rows (Resistance Band)
Strengthen upper back and reduce shoulder strain
2 sets of 10–12
4. Squats
Build leg strength for lifting
Aim for 2 sets of 8–10
5. Gentle Spine Mobility (Cat–Cow or Pelvic Tilts)
Helps reduce stiffness before and after shoveling
After You Shovel: Recovery Matters
Once you’re done:
Walk for 3–5 minutes to cool down
Stretch your low back, shoulders, hamstrings, and hips
Apply heat if you feel tight
Avoid immediately sitting for long periods
When to See a Physical Therapist
Sharp or radiating back pain
New shoulder pain when lifting or reaching
Numbness or tingling in legs/arms
Pain that lasts more than 48 hours