.png)
Snow shoveling is one of the most common causes of winter low back injuries. It combines bending, twisting, lifting, and fatigue in cold, stiff muscles which is the perfect recipe for pain or injury. With the right strategy, you can protect your spine and keep your back feeling strong all winter long.
Cold muscles and joints are more likely to get injured. Before heading outside, take 3–5 minutes to get your body ready.
Simple warm-up ideas:
This increases blood flow and prepares your core and hips to do the work instead of your lower back.
Many low back injuries happen when people bend forward and lift with a rounded spine.
Focus on:
Think about it like a squat or deadlift: your legs should be doing most of the work, not your spine.
Twisting while holding a heavy shovel of snow is one of the biggest injury risks.
Instead of twisting:
This reduces shear stress on the discs and ligaments of the low back.
Heavy, wet snow can be surprisingly heavy.
Protect your back by:
Smaller loads = less strain on your spine.
As muscles fatigue, posture gets worse and injury risk rises.
Good guideline:
Think of tightening your abdominal muscles like you’re preparing to be lightly punched in the stomach.
This creates a natural “brace” that protects your spine and improves stability when lifting or throwing snow.
Stop shoveling and rest if you feel:
Pushing through these signs can turn a minor strain into a longer-term injury.
Snow shoveling is a workout. Treat it like one. Warm up, use good mechanics, take breaks, and listen to your body.
If your back is already bothering you, getting ahead of it early can help you avoid a bigger setback.
Highland Spine and Sport helps active people stay strong, mobile, and pain-free through every season.