Winter brings its own set of joys and challenges, and for many, shoveling snow is an unavoidable task. While clearing your driveway or sidewalk can help keep your home safe, improper techniques or overexertion can lead to injuries. As a physiotherapist, I’ve seen countless cases of back pain, shoulder strain, and even serious cardiac events caused by snow shovelling. Here are some practical tips to help you stay safe and injury-free while tackling the snow this winter.

1. Warm Up Before You Start

Shoveling snow is a physically demanding activity, similar to a workout. Warming up helps prepare your muscles and reduces the risk of strain. Spend 5-10 minutes doing light exercises such as:

• Marching in place

• Arm circles

• Gentle back bends

• Stretching your legs and shoulders

This simple routine gets your blood flowing and primes your body for activity.

2. Use the Right Equipment

Invest in an ergonomic snow shovel. Look for one with a curved handle or adjustable height to reduce bending and minimize stress on your back. A lightweight plastic blade is easier to maneuver than a heavier metal one.

3. Dress for the Weather

Wear layers that allow for movement while keeping you warm. Don’t forget gloves to protect your hands and boots with good traction to prevent slipping on icy surfaces.

4. Use Proper Technique

When it comes to shoveling, technique matters. Here’s how to shovel safely:

• Bend your knees, not your back: Use your legs to lift the snow rather than your lower back.

• Keep the shovel close to your body: This reduces strain on your arms and shoulders.

• Avoid twisting: Pivot your whole body instead of twisting your torso when throwing snow to the side.

• Take smaller scoops: It’s tempting to fill the shovel, but smaller loads are easier to lift and reduce strain.

5. Pace Yourself

Snow shoveling is a marathon, not a sprint. Take breaks every 10-15 minutes to rest and hydrate. If the snow is heavy or wet, divide the task into smaller sections and tackle it gradually.

6. Be Aware of Your Limits

If you have a history of back problems, heart conditions, or other health concerns, it’s best to avoid shoveling altogether. Consider hiring help or using a snow blower to reduce physical strain.

7. Stretch After Shoveling

After you’re done, spend a few minutes stretching to relieve tension and improve recovery. Focus on your lower back, hamstrings, shoulders, and arms. Gentle yoga poses like the child’s pose or cat-cow stretch can also help.

8. Listen to Your Body

Pay attention to signs of overexertion, such as dizziness, shortness of breath, or chest pain. If you feel any of these symptoms, stop immediately and seek medical attention if necessary.

Common Injuries and How to Manage Them

Despite your best efforts, injuries can happen. Here are some common issues and how to address them:

• Lower back pain: Rest, apply heat or cold packs, and gently stretch. Avoid heavy lifting until the pain subsides.

• Shoulder strain: Use ice to reduce inflammation and avoid repetitive overhead movements for a few days.

• Slips and falls: If you experience persistent pain after a fall, consult a healthcare provider to rule out fractures or soft tissue injuries.

Final Thoughts

Shoveling snow doesn’t have to be a pain—literally! With the right preparation, technique, and awareness, you can clear your driveway and sidewalks safely while protecting your body. If you’re unsure about your physical readiness or experience lingering pain after shoveling, reach out to a physiotherapist for advice and support. Stay warm, stay safe, and enjoy the beauty of the winter season!