Winter Shoveling Tips: Protecting Your Spine from Snow Injuries

Ottawa’s average annual snowfall is around 225 centimeters (or 89 inches). Winter brings beautiful snowy landscapes – but also one of the most common causes of back injuries: shoveling. Each year, countless people experience strains, sprains, or even more serious spinal injuries from improper snow removal.

Why Shoveling Is Hard on Your Back

Shoveling combines several risk factors: heavy lifting, repetitive twisting, and exposure to cold temperatures that tighten muscles. When done incorrectly, this places excessive stress on the lower back and spine, making injury much more likely.

Tips for a Safer Shoveling Experience

• Warm Up First: Just like before a workout, take 5-10 minutes to stretch and loosen your muscles. A quick walk or gentle back stretches can prepare your body for the task.
• Use the Right Shovel: Choose a lightweight shovel with an ergonomic handle. This reduces the weight you lift and minimizes bending.
• Lift Smart: Bend at your knees – not your waist – and engage your legs to lift. Keep the shovel close to your body and avoid twisting your spine when tossing snow. Instead, pivot your whole body.
• Push, Don’t Lift: When possible, push snow to the side rather than lifting it. This reduces strain dramatically.
• Take Breaks: Shoveling is strenuous! Pace yourself, especially during heavy snowfalls, to avoid overexertion.

How Chiropractic Care Helps

Even with the best precautions, shoveling can leave you feeling stiff or sore. Chiropractic adjustments help restore proper spinal alignment, relieve muscle tension, and promote faster recovery. By maintaining a healthy spine, you’ll be better prepared to handle winter activities without pain.