Why Snow Shoveling Is Harder on the Spine Than You Think

1. Heavy, Wet Snow Equals High Compressive Load

When you lift it with a rounded back, the vertebrae and discs absorb excessive pressure, increasing the risk of strain or injury.

2. Twisting Motions Stress the Lower Back

Most people scoop snow and immediately twist to the side to throw it. Those repeated rotational forces load the lumbar spine unevenly, fatiguing the core and overstretching stabilizing tissues.

3. Cold Temperatures Reduce Mobility

When you step outside into freezing air, blood flow to the extremities decreases, muscles tighten, and joints stiffen. A rigid spine is far more vulnerable to sudden movement, especially the forward bend and twist pattern common with shoveling.

Warm Up Before You Shovel

Even 3–5 minutes of gentle movement prepares your back for work.

Warm-up sequence:

• March in place or take a brisk walk for 1–2 minutes
• Hip circles to loosen the lower back and pelvis
• Standing mid-back twists or gentle spinal mobility flows
• Dynamic hamstring stretch (leg swings or reaching toward the shins)
• Squats to warm up legs and hips for lifting

This helps restore blood flow and improves joint mobility, reducing the likelihood of spasms or strains once you begin shoveling.

Movement Strategies to Protect Your Back While Shoveling

Choose the right shovel. Opt for a lightweight, ergonomic shovel with a curved handle. This allows you to stay more upright and reduces unnecessary strain on the lower back.

Push snow when possible. Pushing snow keeps your spine in a safer neutral position and avoids the compressive load associated with lifting. Save lifting for deep piles or tight spaces.

Use leg power when lifting is necessary. Proper lifting technique significantly reduces spinal stress:

• Keep feet shoulder-width apart
• Engage your core before lifting
• Bend at the hips and knees instead of rounding the back
• Hold the shovel close to your body
• Lift with your legs, not your arms or spine

Avoid twisting. Pivot with your feet instead of rotating through the torso. Think of moving your whole body in one direction, not just the spine.

Take frequent breaks. Shoveling is cardiovascular work. Pausing every 10–15 minutes helps prevent fatigue, which is when posture and technique tend to break down.

How Chiropractic Care Helps Prevent and Recover From Winter Injuries

Chiropractic care supports your spine’s ability to handle repetitive winter tasks by improving mobility, muscle balance, and movement patterns.

At Aligned Modern Health, our chiropractic physicians focus on:

• Restoring joint motion through spinal manipulation
• Reducing inflammation with manual therapy
• Improving posture and core stability through functional rehabilitation
• Providing customized home strategies to support safe movement

If snow shoveling leaves you with stiffness, radiating pain, or limited mobility, early chiropractic care can help prevent small strains from developing into recurring winter-long issues.

Signs You Should Stop Shoveling and Seek Care

Call your healthcare provider, or visit one of our chiropractic clinics, if you experience:

• Sharp or radiating pain into the legs
• Numbness or tingling
• Inability to stand upright without pain
• Pain lasting longer than 48 hours despite rest

These can indicate irritation of deeper structures like discs or nerves, which benefit from prompt evaluation.

Take Care of Your Back This Winter

Winters don’t slow down, and neither should your spine. If snow shoveling leaves you feeling tight, sore, or limited in your movement, early chiropractic support can make a meaningful difference in how well you recover and how confident you feel heading into the next snowfall.

Our chiropractic physicians help restore mobility, reduce inflammation, and support your body’s natural healing process so you can stay active all winter long. If you’ve overdone your snow shoveling, or any of your cold-weather fun, we’re here to help you feel better quickly and safely.

Learn more about our approach to back pain and whole-body chiropractic care: Chiropractic Care at Aligned Modern Health

Aligned Modern Health proudly serves communities across Chicagoland with accessible, expert, evidence-based chiropractic care focused on real relief and restored mobility. When your back needs a reset this winter, we’re here for you.