Stay Injury-Free While Shoveling Snow:
Winter in West Michigan brings beautiful snow-covered landscapes—but with it comes the less glamorous task of snow shoveling. While clearing your driveway may be necessary, it’s also a common cause of musculoskeletal injuries, particularly to the back, shoulders, and knees. At Great Lakes Spine and Sport, we’re here to help you stay safe and pain-free this winter.
Why Shoveling Snow Can Be Risky
Shoveling snow is a physically demanding activity that combines heavy lifting, repetitive motion, and awkward body mechanics. Add cold temperatures that tighten muscles and slippery surfaces, and it’s a recipe for injury.
Common issues we see include:
Low back strain from poor body mechanics or lifting too much weight.
Shoulder injuries from overuse or poor technique.
Knee pain from twisting or overloading the joints.
Slips and falls on icy surfaces.
The good news? With proper preparation and technique, you can minimize your risk.
Snow Shoveling Tips
Warm Up First - Before heading out, take 5-10 minutes to warm up your muscles. Do some air squats, arm circles, and brisk walking to increase circulation and reduce stiffness.
Use the Right Equipment - Choose an ergonomic snow shovel with a curved handle to reduce the need to bend forward. Lightweight plastic shovels are easier to maneuver than heavy metal ones.
Dress Appropriately - Choose non-slip boots to maintain good traction on icy surfaces.
Practice Proper Lifting Technique
Bend more at your knees, less at your waist.
Keep your back straight and your core engaged.
Lift small amounts of snow at a time—don’t overload your shovel.
Avoid twisting your torso; instead, turn your entire body to throw the snow.
Push Instead of Lift - Whenever possible, push the snow to the side rather than lifting it. This reduces strain on your back and shoulders.
Take Frequent Breaks - Shoveling snow is a workout. Take breaks every 15-20 minutes to rest and hydrate. Listen to your body and stop if you feel pain or discomfort.
Know Your Limits - If you have a history of repeated back injuries, heart issues, or other health concerns, consider hiring someone to do the job for you or investing in a snowblower.
What to Do If You Get Hurt
Even with the best precautions, injuries can happen. If you experience pain during or after shoveling, don’t ignore it. Here’s what you can do:
Alternate heat and ice to reduce swelling and inflammation.
Temporarily avoid activities that exacerbate the pain.
Don’t rest completely except for severe injuries. Light activity and mid-range movement usually are more helpful.
Use over-the-counter pain relievers if necessary.
If you are experiencing pain and injury, schedule an appointment with Dr. Christian or Dr. Rob at Great Lakes Spine and Sport. Our doctors can evaluate your condition, provide targeted treatment, and help you recover faster with the best of chiropractic and physical therapy.
Preventive Care for a Healthier Winter
Have you ever seen the construction site where one guy digs the hole, while the other workers eat lunch? The poor guy digging gets overworked!
The same thing happens in our bodies. Some areas don’t move well, so other parts of the body have to work overtime. A common example is tightness in the upper back and hips causing your lower back to be overworked.
Our doctors can identify body limitations that lead to pain and reduced ability. We can improve your body’s movement patterns so you are more resilient and have less risk of injury. At Great Lakes Spine and Sport, we specialize in keeping your spine, muscles, and joints in peak condition so you can enjoy winter activities without worry.
Stay Connected with Us
We’re here to support your musculoskeletal health year-round. Whether you’re a current patient or someone looking for expert care, we’d love to hear from you. Contact us to schedule an appointment or learn more about our services.
Don’t forget to share this guide with friends and family who might benefit from these tips. Stay safe, and let’s tackle winter together!