How to Shovel Snow Without Hurting Your Back

Every winter, clinics see the same pattern after the first big snowfall: sore backs, shoulders and hips. Shovelling is hard physical work done with little warning, but a few habits lower the risk.

Before you start

• Warm up for a few minutes with marching on the spot, arm circles and gentle hip hinges.
• Dress in layers and wear boots with good grip.
• Choose an ergonomic shovel with a bent handle if you can, and keep it a size you can manage.

Technique that protects your back

Push the snow rather than lifting it whenever possible. When you must lift, keep the load light, hold it close to your body, bend your knees and hips, and use your legs. Avoid twisting while holding a full shovel; move your feet to turn instead. Take a break every ten to fifteen minutes.

Know your limits

Shovelling raises heart rate sharply. If you have heart disease or are not used to hard exertion, talk to your doctor, and stop and seek help if you feel chest pain, unusual breathlessness or dizziness.

After you finish

Walk it off, stretch gently and drink water. A sore back the next day is common. If pain is sharp, spreads into the leg, or does not ease over several days, book an assessment with a chiropractor or an RMT.

Related reading from Aara

• Why Your Back Hurts More in Winter (and What Helps)
• Back Pain in Scarborough: Who Should You See First?

Frequently asked questions

Is it better to push or lift snow?

Pushing is usually easier on the back because it avoids repeated lifting and twisting. Lift only light loads and keep them close to your body.

Can massage help after shovelling?

Massage may ease muscle tightness and soreness after a strain. It is a good fit for stiff, achy muscles but not a substitute for medical care if you have severe or unusual symptoms.

This article is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Individual results vary. Please consult a qualified healthcare practitioner about your specific situation before beginning any new therapy. See our editorial standards.