Winter often brings picturesque snowy mornings—but it also brings one of the most common causes of back pain: shoveling. Lifting heavy snow incorrectly can strain your muscles, joints, and spine, leaving you sore or even injured. By taking a few simple precautions and leaning on professional care, you can enjoy the season without risking your back health.
Warm Up Before You Start
Shoveling is essentially a workout. Stretching your back, shoulders, and legs beforehand helps loosen muscles and reduces the risk of strain. Even a short warm-up routine can prepare your body for the physical demands of snow removal.
Shovel Smartly
Whenever possible, push snow instead of lifting it. If lifting is necessary, bend at the knees and keep the shovel close to your body. Avoid twisting your torso—pivot your feet instead. These small spinal adjustments protect your spine and minimize stress on your back.
Take Breaks and Pace Yourself
Snow can be heavy, especially after a storm. Take regular breaks, stay hydrated, and don’t overexert yourself. Pay attention to any tightness or discomfort in your back—resting at the first sign of strain can prevent more serious injury.
Support Your Spine with Chiropractic Care
Even with careful technique, repetitive shoveling can take a toll on your back. Chiropractic adjustments can help relieve tension, improve mobility, and maintain proper spinal alignment, keeping you resilient throughout the season.
Enjoy Winter Without Back Pain
Combine smart shoveling habits with regular chiropractic care to protect your back this winter. At Village Family Clinic, our team helps you stay active, pain-free, and ready to enjoy everything the season has to offer.
