How to Protect Your Low Back When Shoveling Snow in Roanoke, Virginia

Snowfall in Roanoke, Virginia can be unpredictable. One storm can drop several inches overnight, and before you know it, you’re out in the driveway shoveling snow. Unfortunately, snow shoveling is one of the most common causes of low back injuries we see every winter at Highland Spine & Sport.

The combination of cold temperatures, stiff muscles, awkward positions, and repetitive lifting places significant stress on the spine. Whether you’re an active adult, weekend warrior, or simply trying to clear your driveway safely, here’s how to protect your low back while shoveling snow.

Why Shoveling Snow Hurts Your Low Back

Shoveling snow is essentially a workout you didn’t prepare for. It involves:

Repetitive bending and twisting
Lifting heavy, wet snow
Cold, tight muscles
Poor bracing and fatigue

These factors can overload the lumbar spine, leading to muscle strains, disc irritation, and flare-ups of sciatica, especially in colder climates like Southwest Virginia.

1. Warm Up Before You Shovel

This step is often skipped, but it’s critical. Cold muscles are far more prone to injury.

Before heading outside:

Walk around for 2–3 minutes
Perform hip hinges
Do bodyweight squats
Add gentle torso rotations

Think of snow shoveling like lifting weights — you wouldn’t lift heavy without warming up first.

2. Brace Your Core Before Every Scoop

Your core acts as a natural back brace for your spine.

Before lifting snow:

Lightly tighten your abs as if preparing to cough
Maintain that brace as you lift and move

This reduces strain on your low back and improves spinal stability.

3. Use Your Hips and Legs, Not Your Back

One of the biggest mistakes people make is bending at the waist.

Instead:

Push your hips back
Keep your chest tall
Bend your knees slightly
Let your legs do the work

This hip-hinge position protects your lumbar spine and distributes load more evenly.

4. Avoid Twisting While Lifting

Twisting combined with lifting is a major risk factor for disc injuries.

To stay safe:

Face the direction you’re throwing snow
Move your feet instead of twisting your spine
Keep the shovel close to your body

Small adjustments can make a big difference.

5. Take Smaller Scoops and Pace Yourself

Wet snow in Roanoke can be deceptively heavy.

Tips:

Take smaller loads
Push snow when possible instead of lifting
Take short breaks every 10–15 minutes

Overexertion is a common cause of back injuries during winter storms.

6. Use the Right Shovel

An ergonomic shovel can significantly reduce stress on your back.

Look for:

A curved handle
Lightweight materials
Proper handle height (mid-chest level is ideal)

The right equipment matters.

What to Do If Your Low Back Starts Hurting

If you feel pain, stiffness, or nerve symptoms like numbness or tingling:

Stop shoveling
Apply heat or ice depending on symptoms
Avoid pushing through pain

Persistent pain after shoveling could indicate a mechanical issue or nerve irritation that needs professional care.

Get Expert Low Back Care in Roanoke, Virginia

At Highland Spine & Sport, we specialize in helping active individuals in Roanoke, VA recover from low back pain, sciatica, and winter-related injuries. Our approach combines: