How to Shovel Snow Safely Without Injuring Yourself
Winter in Guelph means snow, ice, and, for many, the dreaded chore of shoveling. While it may seem straightforward, snow removal can easily lead to back pain, shoulder strain, and other winter injuries if done incorrectly. At Pursuit Therapy, we’re here to guide you through safe snow-shoveling techniques to protect your body and keep you moving all season long.
Bend From Your Knees, Not Your Back
The most common cause of snow-shoveling injuries is bending from the waist. Instead, always bend from your knees and keep your back straight. This simple adjustment reduces stress on your lower back and engages your core muscles for added support.
Push Snow Instead of Lifting
Whenever possible, push snow with the shovel instead of lifting it. Pushing is safer, reduces strain on your shoulders and spine, and allows you to clear your driveway more efficiently. If lifting is unavoidable, use smaller amounts and avoid twisting your torso—this is a common cause of lower back injuries.
Keep a Straight Back and Tight Core
Maintaining a straight spine and engaged core is essential. Avoid twisting while holding the shovel, and always pivot your whole body if you need to move snow to the side. This technique protects your back and helps prevent muscle strains and joint injuries.
Take Breaks and Pace Yourself
Shoveling snow isn’t a race. Take frequent breaks to rest, hydrate, and assess your body. Pushing yourself too hard can lead to fatigue, which increases the risk of injury. Remember, injury prevention is the goal—not finishing before your neighbor.
Warm-Up Before Shoveling
Before heading outside, spend a few minutes warming up your muscles. Dynamic stretches, such as arm circles, lunges, and torso rotations, prepare your body for the repetitive movements of shoveling and reduce the chance of strain.
Preventative Care Matters
Snow shoveling can be tough on your body, but regular physiotherapy, massage therapy, and chiropractic care can help keep you strong, mobile, and injury-free all winter. Preventative care strengthens your muscles, improves joint mobility, and reduces your risk of back pain, shoulder strain, and other winter injuries, making shovelling and daily activities safer and more comfortable.
When to Call Pursuit Therapy
Even with proper technique, winter injuries happen. If you experience back pain, shoulder strain, or muscle soreness after shoveling snow, book an appointment with Pursuit Therapy. Our team of physiotherapists, chiropractors, and massage therapists can help you recover quickly and safely, so you can get back to your active lifestyle.
Disclaimer: We won’t shovel your driveway, but we will help put you back together again.
