Jan 7, 2025
Physical Therapy Insights: Shoveling Snow Safely
Welcome to “Movement Matters: Your Guide to Wellness!”
Written by Dr. Rachael Macgregor DPT, DMT, FAAOMPT
Winter is here, and with it comes the inevitable chore of shoveling snow. While it may seem like a simple task, snow shoveling can lead to injuries if not done correctly. As physical therapists, we’re here to help you prevent pain and stay injury-free this season.
The Risks of Snow Shoveling
Shoveling snow is a high-intensity activity that can strain your back, shoulders, and heart. Common injuries include:
Lower back pain from bending and twisting.
Shoulder strain from lifting heavy snow.
Heart stress due to the sudden exertion in cold weather.
Tips for Injury-Free Shoveling
1. Warm Up First
Treat snow shoveling like a workout. Stretch your arms, legs, and back for 5-10 minutes to get your muscles ready. Dynamic stretches like arm circles and walking lunges can be particularly effective.
2. Choose the Right Equipment
Ergonomic shovels with a curved handle can reduce back strain.
A lightweight shovel makes lifting easier.
Consider a pusher-style shovel to move snow without lifting.
3. Use Proper Technique
Bend your knees, not your back: Keep your spine straight and lift with your legs.
Avoid twisting: Turn your whole body to throw snow instead of twisting at the waist.
Shovel small amounts: Don’t overload your shovel; take multiple passes if needed.
4. Take Breaks
Snow shoveling can be exhausting, especially in cold weather. Take a break every 15-20 minutes to rest and hydrate.
5. Listen to Your Body
Stop immediately if you feel pain, dizziness, or shortness of breath. Your safety comes first.
Signs You May Need Physical Therapy
If you experience lingering pain or stiffness after shoveling snow, a physical therapist can help. Look out for:
Persistent lower back pain
Shoulder discomfort
Decreased mobility or strength
We can provide targeted exercises, manual therapy, and ergonomic tips to help you recover and prevent future injuries.
Stay Safe and Healthy This Winter
Shoveling snow doesn’t have to lead to injury. With proper preparation and technique, you can protect your body and enjoy the winter season. If you have questions or concerns about staying active this winter, don’t hesitate to reach out to us.