The Best Shoveling Techniques to Prevent Back Pain – A Chiropractor’s Guide

Winter brings snow, and with it, the often dreaded task of shoveling. While shoveling can be a great workout, improper technique can lead to serious back pain or even injury. Chiropractors frequently treat patients who suffer from back strain, muscle tightness, and spinal misalignment due to improper shoveling. In this guide, we’ll cover the best techniques to prevent injury and keep your spine healthy.

Why Proper Shoveling Technique Matters

Shoveling is a repetitive activity that places strain on the lower back, shoulders, and arms. If done incorrectly, it can lead to:

• Lower back pain
• Muscle strains and sprains
• Herniated discs
• Shoulder and wrist injuries

By following proper shoveling techniques, you can significantly reduce the risk of injury and maintain spinal health throughout the winter season.

Top Chiropractic-Approved Shoveling Techniques

1. Choose the Right Shovel

A lightweight, ergonomic shovel with a curved handle can reduce strain on your back and make lifting snow easier. A smaller blade will also prevent you from lifting overly heavy loads, reducing stress on your spine.

2. Warm Up Before You Start

Cold muscles are more prone to injury. Perform a few minutes of dynamic stretching, such as:

• Arm circles
• Torso twists
• Leg swings
• Gentle back bends

3. Use Proper Lifting Techniques

• Keep your feet hip-width apart for stability.
• Bend at your knees and hips, not your waist.
• Lift with your legs, keeping your back straight.
• Avoid twisting your body when throwing snow—turn your whole body instead.

4. Pace Yourself

Take breaks every 10–15 minutes to stretch and rest. Shoveling in smaller, more frequent sessions can prevent excessive strain.

5. Push Instead of Lifting

Whenever possible, push the snow rather than lifting it. This reduces the strain on your lower back and minimizes the risk of injury.

6. Stay Hydrated

Dehydration can make muscles more prone to cramping and fatigue. Drink plenty of water before, during, and after shoveling.

7. Dress Appropriately

Wear warm, layered clothing and proper winter boots with good traction to prevent slips and falls.

Chiropractic Care for Snow Shoveling Injuries

Even with proper technique, shoveling can still put stress on your spine. Chiropractic care can help by:

• Aligning the spine to relieve tension and improve mobility.
• Reducing muscle tightness through targeted adjustments and soft tissue therapy.
• Providing corrective exercises to strengthen your core and lower back for better resilience.

Final Thoughts

Shoveling doesn’t have to be a pain—literally! By using the right techniques and taking care of your body, you can avoid injury and keep your spine healthy all winter long. If you experience back pain after shoveling, a visit to your chiropractor can help you recover and prevent future issues.

Looking for expert chiropractic care? Contact us today to schedule an appointment and keep your spine in top shape this winter!