Winter storms can leave driveways and sidewalks buried in heavy snow—and every year, thousands of people injure themselves trying to clear it. From low back strains to shoulder impingements and even cardiac events, shoveling is one of the most physically demanding winter tasks when your body isn’t prepared.
Here’s how to shovel safely this season and keep your back, hips, and shoulders pain-free.
Why Shoveling Causes So Many Injuries
1. Snow Shoveling Sends Thousands to the ER
National research shows that an average of about 11,500 snow-shoveling–related injuries and medical emergencies occur every year in the U.S.
These injuries range from muscle strains and slips to fractures and cardiac events.
2. The Lower Back Is the Most Commonly Injured Area
According to a national analysis of shoveling injuries, the lower back accounts for roughly 34% of all snow-shoveling injuries.
This is due to repeated bending, lifting, and twisting—mechanics that heavily stress the spine when done incorrectly.
3. Cardiac Events Are a Serious Risk
While less frequent, heart-related events make up a portion of all shovel-related medical emergencies—and nearly all associated fatalities.
Cold temperatures increase heart strain and blood pressure, making heavy exertion even riskier for some individuals.
How to Shovel Without Injuring Yourself
1. Warm Up for 5 Minutes
Before heading outside, warm up your body to reduce muscle stiffness.
Try:
- 20 bodyweight squats
- 20 high knees
- 15 hip hinges
- 10 arm circles
2. Choose the Right Shovel
A better shovel = safer shoveling.
Look for:
- Lightweight materials
- A curved handle (reduces bending)
- A smaller blade (limits load size)
3. Push the Snow Instead of Lifting
Whenever possible, push snow instead of lifting it.
If lifting is unavoidable:
- Bend through your hips and knees
- Keep the snow close to your body
- Turn your whole body instead of twisting your spine
4. Work in Short Segments
Break your driveway into smaller sections.
Take a 1–2 minute rest every 10 minutes to avoid overexertion.
5. Protect Your Shoulders
Shoulder strains happen when lifting snow away from the body.
Prevent this by:
- Keeping elbows slightly bent
- Holding the shovel close to your torso
- Avoiding overhead lifting
6. Use Your Legs and Core
Your strongest muscles should do the work—glutes, quadriceps, and core.
If your lower back is doing all the lifting, your technique needs adjustment.
7. Dress for Mobility
Wear warm but flexible layers. Bulky jackets restrict movement and increase your injury risk.
When You Should Stop Shoveling
Stop immediately if you experience:
- Sharp or shooting low back pain
- Pain down your leg
- Numbness or tingling
- Shoulder pain with arm elevation
- Chest pain, shortness of breath, or dizziness
These may indicate serious musculoskeletal or cardiac issues.
Final Thoughts
Shoveling may seem simple, but it places significant stress on your back, hips, and shoulders—especially if you start cold, use poor mechanics, or try to do too much at once. With proper preparation and technique, you can stay safe all winter long.
Call to Action
If shoveling has triggered low back pain, our specialists at Progression Physical Therapy of Princeton and Progression Physical Therapy of Somerville are ready to help. Schedule your evaluation at www.progressionpt.com to get personalized guidance and relief.
References
- Smith, K. C., & Wolfe, M. W. (2011). Snow shovel-related injuries and medical emergencies treated in US emergency departments, 1990 to 2006. The American Journal of Emergency Medicine, 29(1), 11–17.
- Nationwide Children’s Hospital. (2011). New national study finds 11,500 emergency department visits, nearly 100 deaths related to snow shoveling.
- National Safety Council. Snow Shoveling Safety Tips.
- Harvard Health Publishing. Why snow shoveling is risky for the heart.
