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Winter is one of the most common times of year for back injuries. Between cold temperatures, slippery conditions, and sudden spikes in physical activity like shoveling snow, your spine is under more stress than you might realize. The good news? Most winter back injuries are preventable with a few smart strategies.
Here’s how to protect your back and keep moving pain-free all winter long.
Cold muscles are stiff muscles. When tissues are cold, they’re less elastic and more prone to strains—especially in the low back.
Before shoveling snow, scraping ice, or even heading out for a cold workout:
Think of snow shoveling like a workout—because it is one.
Poor shoveling technique is one of the top causes of winter low back injuries.
To protect your spine:
If the snow is heavy, take smaller scoops. Trying to be a hero is how backs get hurt.
Layering isn’t just about staying warm—it’s about staying loose.
Wear flexible layers that allow you to move freely, and don’t underestimate how much staying warm helps prevent muscle strains.
Slips and falls are a major source of back injuries in winter.
Reduce your risk by:
A sudden slip can create a violent spinal twist or compression, even if you don’t fully fall.
Many people move less in the winter, which leads to:
Consistency is key. Even short daily walks, mobility work, or home workouts can help maintain spinal health and resilience.
Your core is your spine’s built-in support system. When it’s weak or poorly coordinated, your low back takes the hit.
Focus on exercises that build core stability, not just strength: