Shoveling Snow and Back Pain: How to Protect Your Spine This Winter
For many in the Midwest, snow shoveling is just another part of winter life. But each year, thousands of people injure their backs trying to clear driveways and sidewalks. It’s not just about lifting heavy snow—it’s the twisting, bending, and repetitive motion that can leave you sore, stiff, or even flat on your back for days.
At O’Hara Family Chiropractic in Arlington Heights, Dr. Kevin O’Hara treats countless patients each winter who come in with back pain from shoveling. The good news? Most snow-shoveling injuries are preventable.
Why Shoveling Hurts Your Back
Snow shoveling combines several of the worst movements for your spine—bending forward, twisting, and lifting under load. Common reasons people strain their backs include:
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Cold, tight muscles: Muscles are less flexible in the cold and tear more easily.
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Poor lifting technique: Bending at the waist instead of the knees strains spinal discs and ligaments.
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Overexertion: Wet, heavy snow adds significant weight and resistance.
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Repetitive twisting: Throwing snow over your shoulder twists the spine and fatigues core muscles.
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Dehydration and fatigue: Cold air masks thirst and tiredness, making you more vulnerable to strain.
How to Shovel Safely
The best way to prevent injury is to protect your spine before and during the task:
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Warm Up First:
Spend 5-10 minutes walking or doing light stretches to loosen muscles before heading outside. -
Use the Right Shovel:
Choose one with an ergonomic handle or adjustable length to minimize bending. -
Bend at the Knees:
Keep your back straight and lift with your legs—not your waist. -
Avoid Twisting:
Turn your whole body instead of twisting at the spine when moving snow. -
Push, Don’t Lift:
When possible, push snow to the side instead of lifting and throwing it. -
Take Frequent Breaks:
Clear small sections at a time, and stop if your back feels tight. -
Stay Hydrated:
Even in cold weather, muscles and discs need water to function properly.
What to Do If Your Back Hurts After Shoveling
If you feel pain or tightness after shoveling, stop and take care of your body right away.
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Apply Ice:
Ice reduces inflammation and swelling. Apply for 15-20 minutes at a time, several times a day. -
Avoid Heat:
It may feel soothing, but heat can increase inflammation in the first 48 hours. -
Gentle Movement:
Take short walks or do slow stretches—avoid staying in one position too long. -
Anti-Inflammatory Support:
And yes—I take ibuprofen. I don’t like pain any more than you do. I know that’s not a popular stance in the chiropractic community, but I don’t care. If you can take it safely and it helps, take it. It works on inflammation—and if it hurts, you’re inflamed.
How Chiropractic Care Helps
If your pain lingers more than a couple of days, chiropractic care can help relieve muscle tension and restore normal joint motion. Dr. Kevin O’Hara focuses on:
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Spinal adjustments to restore alignment and relieve pressure
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Soft tissue therapy to loosen tight muscles and reduce inflammation
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Stretching and strengthening guidance to prevent future injuries
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Postural and ergonomic advice for safe movement during winter activities
Patients often report immediate improvement in mobility and less pain after treatment.
Final Thoughts
Snow shoveling doesn’t have to mean back pain. With the right form, pacing, and recovery plan, you can protect your spine all winter long.
If you’re dealing with soreness or strain from shoveling, contact O’Hara Family Chiropractic in Arlington Heights. Dr. Kevin O’Hara will help you get your back aligned, reduce inflammation, and restore comfort—so you can get through winter without pain.