TheraCORE Physical Therapy

Proper Snow Shoveling to Avoid Back Injury

Winter is officially here, and while we did not have a white Christmas, we know the snow is inevitably going to arrive.  Whether you love it or hate it, the snow that falls needs to be moved so we can get around safely.  If you’re using a shovel this season, there are some important things to consider to protect yourself from back injury.

As with any task, you need to choose the right tool for the job.  When purchasing a shovel, look for one with a sturdy plastic blade instead of a metal one.  The plastic blade will save on weight thereby reducing the stress on your low back.  Shovels designed to help you maintain proper spinal alignment will have curved handle versus a straight one.  Some shovels have a more vertical blade that is meant to push snow rather than lift it.  These shovels are ideal for back safety but are better suited for light snow falls.

Now that you have chosen the appropriate shovel, you have to use it correctly.  Keep your hands apart when gripping the shovel to create leverage and make it easier to lift the snow.  If you have to lift the snow, make sure you are lifting with your knees and not bending at your low back.  Take the snow in small loads to avoid over stressing your back.  Do not throw the snow over your shoulder as the twisting this causes in the low back could lead to injury.  Instead, keep pushing the snow in front of you, making sure to keep your spine in a neutral position.  If you have to move the snow to a location to dump it, walk it over (keeping the shovel close to your body) and dump it.

As with any physical activity, it is a good idea to warm up with some light stretching before your go out to shovel.  Make sure to pace yourself and take frequent breaks to avoid stressing your heart as well as your low back.  If you can, try to stay ahead of the snow by shoveling when is light and less compacted.

Make sure to follow these tips to avoid nursing a sore back all winter!


- Ryan Schaul, PT, MPT