Weather (pun intended) you love it or hate it; snow is a part of our winters. In the US, it is estimated thousands of people each year develop back and shoulder injuries caused by shoveling snow. The Center for Injury Research and Policy at Nationwide Children’s Hospital reviewed two decades worth of data and determined an average of 11,500 visits to the ER per year are snow shoveling related. The majority of those are for low back injuries and the most serious being cardiac related.
Just because you don’t live in a snow prone area you are not out of the woods. Winter storms often come through the mid-south states and in 2025, it snowed across Tennessee and as far south as Atlanta. No matter where you live, keep your back safe with these snow shoveling tips.
Warm Up
Prepare for shoveling as you would any other workout. You should stretch out before you begin. Dress in layers so you can peel away if you get too warm. Remember to cover your head and hands.
Wear Proper Shoes
It might not seem like a big deal, but your shoes matter. While some gym shoes may work, your best option is to choose boots with great traction to prevent slipping and give yourself better grip as you move and push the snow.
Use Teflon
Teflon is not just for frying pans! Pick up an inexpensive can of Teflon spray at your local home improvement store and give your shovel a spray before heading out. This will keep that heavy stuff from sticking and complicating your shovel process.
Use an Ergonomic Shovel
Yes, ergonomics are not just for your work desk. Choose a shovel that works for you. Often shovels that have bends in the handle give you a better angle and prevent you from having to bend over.
Push, Don’t Throw
Most people scoop and throw full shovels to one side. Lots of bending, lifting and twisting. Protect your back by pushing snow instead of picking it up then twisting to throw it.
Lift With Your Legs
If you find yourself needing to scoop and throw, make sure to lift using your legs and bending your knees. By all means, avoid using your back to hoist heavy snow
Tackle Bits at a Time and Take Breaks!
Focus on one area, clear it and then come back to it if needed. Experts recommend shoveling in 10-minute intervals. Shoveling can be very hard work for the whole body. If you are tired or out of breath, take a break. The snow will still be there when you get back to it. If an injury does occur, call the Chiropractic office right away so you can get ahead of the pain and prevent yourself from missing work or winter fun!