How do I Shovel Snow Without Hurting my Back?

Tips to Reduce Your Risk

Shovelling snow is a winter reality in much of Canada and a common cause of back pain and muscle strain.

Back injuries during shovelling usually happen because of repetitive bending, twisting, lifting heavy snow, or trying to do too much too quickly.

The good news is that a few simple strategies can significantly reduce the risk of back injury!

What helps reduce the risk of back pain when shovelling?

  • Pace yourself. Shovel smaller sections at a time and take short breaks rather than trying to clear everything at once.spine clinic assessment
  • Alternate sides. Switch which side of your body you shovel from to avoid repeated twisting in one direction.
  • Use the right shovel. An ergonomic or lighter-weight shovel can reduce strain on your back.
  • Use your legs, not your back. Bend your knees, keep the load close to your body, and avoid twisting while lifting or throwing snow.
  • Maintain good footing. Wear non-slip footwear to create a stable base and reduce the risk of slipping.
  • Dress for the conditions. Staying warm and protecting your skin from the cold can reduce stiffness and the urge to rush, both of which increase your risk of injury.

What if I have mild soreness after shovelling snow?

Mild soreness after shovelling is common and often improves with:

  • Relative rest from heavy lifting
  • Ice or cold packs for pain relief
  • Gentle range-of-motion movements to prevent stiffness

If soreness persists into the next day, short-term pain relief medication may help if appropriate for you.

Importantly, gradually returning to normal movement is usually more helpful than prolonged rest.

When to seek help

You may benefit from seeing a sports medicine doctor, physiotherapist, or athletic therapist, if:

  • Back pain does not improve over several days
  • Pain is getting worse rather than settling
  • Pain limits your ability to work or stay active
  • You experience pain radiating down the leg, numbness, or weakness

If you have these symptoms, a healthcare professional can assess your back, help you recover safely, and provide guidance on strengthening and movement strategies to reduce the risk of future injury.