Safe Shoveling Techniques to Protect Your Back This Winter
Winter in Willowbrook can be beautiful — but snow shoveling is one of the most common ways people injure their backs this time of year. At Abundant Health Chiropractic, we see a spike every winter in patients dealing with muscle strains, disc flare-ups, and painful spasms from poor shoveling mechanics. The good news? With the right approach, you can prevent most winter injuries before they start.
Below are chiropractor-approved, safe shoveling techniques to help you stay pain-free, mobile, and ready for the season.
1. Warm Up Before You Shovel
Think of shoveling like a workout — because it is!
Do 2–3 minutes of:
Marching in place
Gentle trunk twists
Arm circles
Light hip mobility
Cold, tight muscles are far more prone to injury.
2. Choose the Right Shovel
A good shovel reduces strain on the spine. Look for:
A lightweight, ergonomic shovel
A curved or adjustable handle
A smaller blade (large scoops lead to overloading)
Avoid metal-heavy or oversized blades — they stress the low back quickly.
3. Push the Snow—Don't Lift It
The safest shoveling technique: push snow aside rather than lifting it.
If you must lift:
Bend your knees
Keep the shovel close to your body
Scoop small amounts
Lift with your legs, not your back
Never twist while lifting — that’s the #1 cause of disc injuries in winter.
4. Keep a Neutral Spine
Stay aware of posture:
Chest open
Shoulders back and down
Core lightly engaged
Avoid rounding or hunching — this creates pressure on spinal discs, especially when lifting weight.
5. Switch Sides Frequently
Alternate which hand is on top every few minutes.
This prevents uneven strain and overworking one side of your spine.
6. Take Breaks—Shoveling Fatigue Leads to Injury
Every 10–15 minutes:
Stand tall
Stretch your low back
Gently roll your shoulders
Hydrate
Fatigue = sloppy form = injury.
7. Use Your Hips, Not Your Back
When throwing snow, pivot your whole body by turning your hips and feet together.
Never twist your spine while holding weight.
8. Stop If You Feel Sharp Pain
Muscle fatigue is normal.
Sharp, stabbing, burning, or radiating pain is not.
Stop immediately and contact us if symptoms persist.
9. After You Shovel—Do These 3 Stretches
To calm the spine and prevent stiffness:
Cat–Camel (10 reps)
Knee-to-Chest stretch (20 seconds each side)
Gentle child’s pose (20–30 seconds)
These help decompress the spine and reset your posture.
When to See a Chiropractor
If you experience tightness, soreness that lasts more than 48 hours, numbness, or trouble turning your neck or low back, an adjustment can help stop inflammation early and restore proper motion.
At Abundant Health Chiropractic, we help you stay healthy all season with:
Chiropractic adjustments
Motion Study X-Rays
Decompression therapy
Soft tissue work
Mobility guidance for winter activities
