Snow my Goodness! Here it comes, Chicago! As winter weather typically goes, we begin seeing more and more snowfall in the early months of the new year.

Unfortunately, the wet and heavy snow can be a leading cause of pain and injury.

Think about it — you typically shovel first thing in the morning, you leave your warm home with no proper warm up and begin shoveling 20-30 lbs of snow, on top of frozen ice!

Whether it be a fall, slip, or injury we are here to help. Common weather inflicted complaints we help resolve include:

  • Low back pain
  • Wrist pain
  • Shoulder tendonitis
  • And overworked muscles throughout the body

Shoveling doesn’t have to result in these scenarios! Here are a few tips to maintain health and wellness while shoveling:

1. Warm up – We know it sounds silly, but it is key to make sure you are prepped before shoveling. You should treat it as any other workout, and be sure to stretch properly beforehand to avoid injury.

2. Push, don’t toss – A lot of people use the throwing tossing technique, where you scoop snow and throw it to the side of your path. Doing this, actually creates a twist in your spine which can cause injury. Rather, try pushing to the end of the path, and lift with your legs in a straight line.

3. It’s in the boots – Don’t just grab any shoes when you head out to shovel. Get your boots with the best traction to avoid slipping and falling on ice.

4. Take it slow – It is important to allow yourself a generous amount of time to shovel. Experts recommend shoveling in 10-15 minute increments and taking breaks when needed.


If you do happen to injury yourself while shoveling, contact our Chiropractic Physical Medicine team as soon as possible! We are experts in injury recovery and it is never a good option to push through the pain.

Working with a Chiropractor can help you eliminate underlying causes and bring immediate relief so you can return to feeling like your normal self sooner. To schedule an appointment at any of our conveniently located clinics in Chicago and surrounding suburbs, click here!