How to Shovel Snow and Protect Your Back This Winter

Winter in Saskatoon can be magical, but for many, it also means tackling snow-covered driveways and sidewalks. While shoveling snow may seem straightforward, it’s a workout that can take a toll on your back if you’re not careful. At LivWell Chiropractic & Health, we believe in empowering you to move well and live pain-free, even when the snow piles up.

Here’s a chiropractor-approved guide to help you clear the snow safely while reducing your risk of back pain.

1. Warm Up First

Think of shoveling as an athletic activity—it’s crucial to warm up before you start. Take 5-10 minutes to stretch or do light movement, like walking in place or gentle back extensions. This gets your muscles ready and helps prevent injury.

2. Don’t Let Snow Pile Up

Shoveling after a big storm can feel overwhelming. Instead, tackle smaller amounts of snow more frequently. Clearing 2-3 inches at a time is much easier on your body than waiting for it to build up into a heavy load.

3. Push the Snow, Don’t Throw It

Whenever possible, push the snow to the side instead of lifting and throwing it. Twisting or overreaching to toss snow can strain your back and shoulders. Using a shovel designed for pushing can make this even easier.

4. Scoop Smaller Loads

If you do need to lift snow, avoid overloading your shovel. Smaller, lighter scoops are less likely to cause strain. Yes, it may take a little longer, but your spine will thank you!

5. Bend Your Knees, Not Your Back

Use your legs to lift, not your lower back. Keep your core engaged and bend at the knees, keeping the snow close to your body as you lift. This technique minimizes strain on your lumbar spine.

6. Take Regular Breaks

Shoveling is physically demanding, and fatigue can lead to poor form, increasing your risk of injury. Take breaks every 10-15 minutes, especially if you feel any tightness or discomfort.

7. Watch Out for Ice

Hidden patches of ice can turn a productive shoveling session into a slip-and-fall incident. Wear proper footwear and sprinkle sand or salt to ensure good traction.

8. Use the Right Shovel

A lightweight shovel with an ergonomic handle can reduce the effort required to move snow. If you’re using a metal shovel, a quick spray of silicone lubricant will prevent snow from sticking, making the job faster and easier.

Listen to Your Body

Your body will let you know when it’s time to stop or modify your movements. If you feel persistent discomfort or pain after shoveling, don’t ignore it. Chiropractic care can help address underlying issues and get you back to feeling your best.

Stay Active, Stay Safe

At LivWell Chiropractic & Health, we’re here to help you live well, even during Saskatoon’s snowiest months. By following these tips, you can keep your spine happy and healthy while tackling winter chores.

Need a hand with back pain or injury prevention this winter?

Our team is here to help. Book an appointment today and let’s keep you moving well all year long.

Shoveling form in the following gif is not suggested -- perhaps a display of what not to do!