Snow Shoveling and Your Spine: Safe Techniques Most People Get Wrong

Winter in Georgetown looks beautiful—until your back reminds you what all that snow really costs. Many people treat shoveling like a quick chore instead of the demanding workout it is, which is why “snow shoveling and your spine” is one of the most common winter injury topics in spine and chiropractic clinics. With a few key technique changes and proactive chiropractic care, you can dramatically reduce your risk of back strain, disc injuries, and sore muscles this season.​

Why Snow Shoveling Hurts Your Spine

Shoveling combines three things the spine dislikes: heavy lifting, bending, and twisting—often in cold weather on slippery surfaces. Cold temperatures make muscles and joints stiffer and more prone to strain, particularly if you head straight outside without warming up first. Studies and clinical observations show that forceful forward bending and rotation with a loaded shovel increase strain on lumbar discs and surrounding muscles, contributing to acute sprains or even herniated discs.​

Safe Shoveling Techniques Most People Get Wrong

Most people bend forward from the waist, overload the shovel, and twist to throw snow behind them—exactly the combination that stresses the lower back. Instead, try these spine-friendly strategies:​

• Warm up first: 3–5 minutes of light indoor movement and gentle stretches prepare muscles and reduce injury risk in the cold.​

• Push, don’t lift when possible: Use an ergonomic shovel and push snow to the side instead of repeatedly lifting heavy loads.​

• Use your hips and knees: When you must lift, keep the shovel close to your body, bend at the hips and knees, and keep your back relatively straight. Let your legs do the work, not your low back.​

• Avoid twisting: Pivot your whole body in the direction you’re dumping snow instead of twisting your spine while your feet stay planted.​

• Shovel smaller loads and take breaks: Smaller scoops and frequent rests keep fatigue from ruining your form and overloading your spine.​

These changes may seem small, but they dramatically reduce compressive and torsional forces on the lumbar spine.

How Chiropractic Care Helps After (and Before) Shoveling

Even with perfect technique, snow shoveling is hard work. Repetitive effort can aggravate existing joint restrictions, muscle imbalances, or early disc issues. Chiropractic adjustments help restore normal motion to spinal and pelvic joints, reduce muscle guarding, and improve alignment so forces are shared more evenly through your back. Regular care has been shown to improve mobility and stability, making physical tasks like shoveling safer and less painful.​

At Thomas Back and Body in Georgetown, winter visits often include:

• Spinal and pelvic adjustments to reduce joint restriction and irritation.

• Soft tissue therapy for tight low back, hip, and shoulder muscles.

• Specific home exercises to build core and hip strength, improving resilience for future snowfalls.

By addressing both mechanics and muscle support, chiropractic care helps your spine handle the demands of winter chores more effectively.

Book Your Winter Spine Tune-Up at Thomas Back and Body

If you’ve already overdone it with the shovel, or want to prevent mid-winter back pain, now is the ideal time for a chiropractic assessment. Thomas Back and Body in Georgetown can evaluate your spine, identify areas of vulnerability, and create a personalized plan to keep you moving comfortably all winter.

Don’t let “snow shoveling and your spine” end in injury. Book an initial assessment with Thomas Back and Body today for a chiropractic adjustment and winter back-care plan tailored to you.

References

Cleveland Clinic. (2024, March 13). Shoveling snow? Tips to prevent back injury or pain. https://health.clevelandclinic.org/preventing-back-pain-from-shoveling-snow

Spine-health. (2021, February 3). Snow shoveling techniques to prevent low back injuries. https://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries

GSS Health. (2025, December 1). Winter back pain: Shoveling, ice, & how to protect your spine. https://gsshealth.ca/therapy/winter-back-pain-why-icy-sidewalks-and-shoveling-affect-your-spine/