Snow Shoveling and Your Back: How to Protect Your Spine This Winter

Yes, snow shoveling is one of the most common winter causes of sudden back injuries, and it is also largely preventable. The American Academy of Orthopaedic Surgeons recommends warming up before you shovel, using a shovel that fits your height and strength, clearing snow early while it is still light, and pushing snow instead of lifting it whenever possible. A little pre-planning now, before the first real snow in Sussex County, is worth it.

Why shoveling is hard on the back: it combines cold muscles, heavy lifting and twisting in one repetitive task. Cold weather makes muscles tighter, and sudden effort without a warm-up puts the lower back at risk after months of lighter activity. Many patients around Sparta describe the same story every winter: a quick shovel of the driveway and a back that went out.

The experts' specific advice: warm your muscles up before going outside. Push snow rather than lifting it. If you must lift, squat with your knees bent, keep your back fairly straight, hold the load close to your body, and avoid twisting or tossing snow over your shoulder. Take frequent breaks and pace yourself. The CDC adds the health angle: shoveling is strenuous exercise, so dress in layers, know your limits, and check with your doctor first if you are not regularly active or have heart or blood pressure concerns.

If the driveway is bigger than your back would like, clear it in stages as the snow falls rather than waiting for one heavy, packed load. A lighter shovel and good grip underfoot help too.

What if you still hurt yourself? If you feel sharp pain while shoveling, stop. Ice and gentle movement for the first day or two are reasonable first steps for a muscle strain. If the pain lingers, keeps returning, or comes with leg symptoms, an evaluation is worth it. Dr. Gregory Martin has helped patients recover from winter injuries since 1996, at his office at 283 Sparta Avenue in Sparta and at Speedwell Family Chiropractic at 520 Speedwell Avenue in Morris Plains.

Plan now, before the season starts. And if your back is already telling you it is vulnerable, call or text (973) 699-4100 to schedule an evaluation ahead of the first snow.