Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. Back injuries due to snow shoveling are more likely to happen to people who may not know that they are out of condition.
Following these tips can help you avoid injuries or get help if you experience pain that lasts more than a few days:
- Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend your knees and lift with your legs rather than your back.
- Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that's too long makes the weight at the end heavier. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent "next-day back fatigue."
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Avoid excessive twisting, which requires more muscle control and can place extra stress on your spine, especially if your body isn’t used to it. Instead, turn your whole body and bend at your hips and knees, keeping your back as straight as possible so your legs do the work.
- Take frequent breaks when shoveling. Stand up straight and walk around periodically to help relieve stress on your lower back and shoulders.
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Try a gentle standing back bend (back extension) exercise to help offset the forward-bent position used during shoveling. Stand tall with your feet shoulder-width apart. Place your hands on your hips or lower back for support, then slowly lean backward as far as feels comfortable.You may feel a gentle stretch in the front of your hips, thighs, or stomach area. If you feel pain or discomfort in your lower back, return to a more upright position and try again gently, reducing how far you bend back. Hold for up to 10 seconds, then return to standing. Repeat 3 to 5 times.
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If you or anyone you know is experiencing back pain, a licensed physical therapist can assess you and offer treatment and strategies to reduce pain so you can get back to the activities that matter most.
Physical therapists are movement experts. They improve quality of life through hands-on care, patient education, and prescribed movement. You can contact a physical therapist directly for an evaluation. To find a physical therapist in your area, visit Find a PT.
