Get Ready for Snow Shoveling Season: A Physical Therapist’s Guide to Staying Safe
Winter brings snow, cozy drinks, and, unfortunately, the dreaded snow shovel. While clearing your driveway might feel like a simple chore, snow shoveling is a surprisingly high-risk activity for musculoskeletal injuries. Each year, thousands of people experience back strains, shoulder pain, and even slips and falls—all preventable with proper preparation. Here’s how to protect your body this winter, from a physical therapy perspective.
1. Warm Up Before You Dig In
Just like any other physical activity, your body benefits from a quick warm-up before shoveling. Focus on:
Dynamic stretches: Arm circles, torso twists, and leg swings.
Gentle cardio: A brisk 2-3 minute walk or marching in place helps get your heart rate up and muscles ready for work.
Warming up increases blood flow and prepares your muscles, ligaments, and joints to handle the repetitive movements of shoveling.
2. Strengthen Key Muscles
Snow shoveling relies heavily on your core, shoulders, and legs. Incorporating these exercises into your routine can make you more resilient:
Core: Planks, bridges, or rotational exercises improve trunk stability, which protects your back.
Legs: Squats and lunges strengthen the quads and glutes, reducing strain when lifting heavy snow.
Shoulders: Resistance band rows or shoulder presses prepare your upper body for repeated lifting and twisting.
Even a few minutes of targeted strengthening each day can help prevent injury during snow season.
3. Use Proper Shoveling Techniques
Technique matters more than strength alone. Keep these tips in mind:
Lift with your legs, not your back: Bend at your knees and hips rather than your waist.
Keep the shovel close: Avoid reaching far out in front of you—hold the snow close to your body.
Push, don’t lift: Whenever possible, push the snow instead of lifting it.
Switch sides: Alternate sides to avoid repetitive strain on one shoulder or back.
4. Pace Yourself
Snow shoveling is not a race. Heavy, wet snow can be unexpectedly taxing, especially if you haven’t been active. Take frequent breaks, and stay hydrated—even in cold weather.
5. Listen to Your Body
Soreness after shoveling is normal, but sharp pain, numbness, or tingling is not. If you experience these symptoms, stop immediately and consider consulting a physical therapist to assess and treat the issue.
6. Recovery Matters
After shoveling, gentle stretching, foam rolling, and applying ice to sore areas can help your muscles recover. Maintaining an ongoing strength and mobility routine through the winter will help you stay safe all season long.
Final Thoughts:
Snow shoveling doesn’t have to mean back pain or injury. By warming up, strengthening key muscle groups, using proper technique, pacing yourself, and listening to your body, you can make snow removal safer and even a bit more enjoyable. If you’ve had past injuries, chronic pain, or want personalized guidance, a physical therapist can help tailor exercises and techniques to keep you moving safely this winter.
