Snow Shoveling and Back Pain: How to Protect Your Spine

Why Snow Shoveling Causes Back Pain

Several factors combine to create the perfect storm for back injuries.

The Biomechanics of Shoveling

Snow shoveling involves some of the worst movements for your spine:

• Repetitive Lifting: Each shovelful requires you to lift weight, often 5-7 pounds of snow per scoop, sometimes much more if the snow is wet and heavy. Multiply that by hundreds of repetitions, and the cumulative load on your spine becomes enormous.
• Forward Bending: Leaning forward to scoop snow puts significant strain on the lower back muscles and spinal discs. This position increases pressure on the lumbar spine exponentially compared to standing upright.
• Twisting Motions: Throwing snow to the side requires rotating your torso while under load, one of the most dangerous movements for spinal discs and back muscles.
• Overhead Reaching: Throwing snow onto high piles or over shoulders adds additional strain to the upper and lower back.

Cold Temperatures and Muscle Stiffness

Cold weather causes muscles to contract and become less flexible. Stiff, tight muscles are more prone to strains and tears when suddenly asked to perform intense physical work. Additionally, cold reduces blood flow to muscles, limiting their ability to perform and recover.

Inadequate Warm-up

Most people grab a shovel and immediately start working at full intensity without any warm-up. This sudden demand on cold, unprepared muscles dramatically increases injury risk.

Heavy, Wet Snow

Not all snow is created equal. Light, fluffy snow might weigh 7 pounds per cubic foot, but heavy, wet snow can weigh up to 20 pounds per cubic foot—nearly three times heavier. A standard shovel blade filled with wet snow can easily weigh 15-25 pounds, and people often try to lift even more.

Deceptive Physical Demands

Snow shoveling is cardiovascular and muscular work comparable to intense exercise, but most people don’t recognize it as such. They wouldn’t dream of suddenly lifting heavy weights without training, yet they approach snow shoveling without preparation, proper form, or pacing.

In fact, 6.7% of all snow shovel-related emergency department visits are cardiac-related.

Prolonged, Repetitive Stress

Clearing a driveway can take 30 minutes to several hours, depending on the snowfall and area size. This prolonged repetitive stress on the same muscle groups and spinal structures leads to fatigue, which further increases injury risk as form breaks down.

Common Back Injuries from Snow Shoveling

Snow shoveling can cause several types of back injuries, ranging from mild to severe:

Muscle Strains and Sprains

Muscle strains are the most common injury and occur when back muscles are overstretched or torn. Symptoms include:

• Sudden sharp pain or gradual aching in the lower back
• Muscle spasms
• Stiffness and reduced range of motion
• Pain that worsens with movement
• Tenderness when touching affected muscles

Herniated Discs

The lifting and twisting motions of shoveling can cause spinal discs to bulge or rupture. When the soft inner material of a disc pushes through its outer layer (disc herniation), it can compress nearby nerves. Symptoms include:

• Sharp, shooting pain in the lower back
• Pain radiating down the leg (sciatica)
• Numbness or tingling in the legs or feet
• Weakness in the lower extremities
• Pain that worsens with sitting or bending

Compression Fractures

Less common but more serious, compression fractures can occur in people with osteoporosis or weakened bones. The repetitive compressive forces of shoveling can cause vertebrae to crack or collapse. Symptoms include:

• Sudden, severe back pain
• Loss of height over time
• Stooped posture
• Pain that worsens when standing or walking
• Difficulty bending or twisting

Facet Joint Injuries

The small joints connecting vertebrae can become irritated or inflamed from repetitive twisting and bending. Symptoms include:

• Localized back pain, often on one side
• Pain that worsens with backward bending or twisting
• Stiffness, especially in the morning
• Decreased range of motion

Spinal Stenosis Flare-ups

For people with pre-existing spinal stenosis (narrowing of the spinal canal), the physical demands of shoveling can trigger symptom flare-ups:

• Increased back and leg pain
• Numbness or weakness in the legs
• Pain that improves when sitting or leaning forward
• Difficulty walking or standing for extended periods

How to Shovel Snow Safely and Protect Your Back

Prevention is always better than treatment. These expert-recommended techniques can dramatically reduce your risk of back injury while shoveling snow.

Before You Start: Preparation

Warm Up Your Body:

• Spend 5-10 minutes doing light cardio like marching in place or walking
• Perform dynamic stretches for your back, legs, and arms
• Do gentle torso rotations and side bends
• Get your blood flowing before heading outside

Dress Appropriately:

• Layer clothing to maintain warmth without overheating
• Wear boots with good traction to prevent slips
• Use gloves that allow good grip on the shovel handle
• Protect your extremities from cold

Choose the Right Shovel:

• Use a lightweight plastic or aluminum shovel rather than heavy metal
• Consider an ergonomic shovel with a curved or adjustable handle
• Ensure the shaft length is appropriate for your height
• A smaller blade means lighter loads per scoop

Stay Hydrated:

• Drink water before and during shoveling
• Cold air can be dehydrating even though you don’t feel thirsty
• Avoid alcohol before shoveling, as it impairs judgment and dilates blood vessels

Proper Shoveling Technique

Push Instead of Lift: Whenever possible, push snow to the side rather than lifting it. This keeps your spine in a neutral position and reduces strain dramatically.

Use Your Legs, Not Your Back: When you must lift:

• Bend at the knees and hips, not at the waist
• Keep your back straight and core engaged
• Hold the shovel close to your body
• Lift with your leg muscles, not your back
• Keep the load light—only fill the shovel one-quarter to one-third full

Avoid Twisting:

• Face the direction you’re throwing snow
• Move your feet to turn your whole body rather than twisting your torso
• Take small steps to reposition yourself
• If you must twist, do so minimally and slowly

Maintain Proper Posture:

• Keep your back straight, not rounded
• Engage your core muscles throughout
• Avoid leaning too far forward
• Keep your head up, not looking down constantly

Use Two Hands:

• Keep one hand near the blade for control and leverage
• Use your other hand farther up the handle
• This distributes the weight more effectively

Take Breaks:

• Rest every 10-15 minutes, especially during heavy snowfall
• Use breaks to stretch gently and assess how your back feels
• Don’t try to finish the entire job in one session

Pace Yourself:

• Work slowly and deliberately rather than rushing
• Quality technique matters more than speed
• Remember that shoveling is genuine physical work—treat it as such

Strategic Snow Clearing

Start Early:

• Begin shoveling when snow is fresh and lighter
• Multiple light sessions are safer than one heavy session
• Fresh snow is easier to move than packed, frozen snow

Clear in Layers:

• If snow is deep, remove it in layers rather than trying to lift the full depth
• This reduces the weight per shovelful

Create a Plan:

• Clear a path rather than the entire area if possible
• Throw snow close to where you’re standing rather than far distances
• Make multiple passes with light loads rather than few passes with heavy loads

When to Avoid Shoveling Snow

Certain people should not shovel snow due to increased risk of serious complications:

High-risk Individuals

Heart Conditions:

• History of heart attack, heart disease, or heart surgery
• High blood pressure or high cholesterol
• Previous cardiac events

Respiratory Issues:

• Chronic obstructive pulmonary disease (COPD)
• Severe asthma
• Other breathing difficulties

Back Problems:

• Recent back surgery
• Chronic back pain or previous severe back injuries
• Diagnosed spinal conditions like herniated discs or spinal stenosis
• Osteoporosis or vertebral fractures

Other Risk Factors:

• Sedentary lifestyle with little regular exercise
• Older adults, particularly over 55
• Recent illness or recovery from surgery
• Pregnancy

If you’re in any of these categories, consider hiring a snow removal service, asking neighbors or family for help, or using a snow blower instead.

Warning Signs to Stop Immediately

If you experience any of these symptoms while shoveling, stop immediately and seek medical attention:

• Chest pain, pressure, or tightness
• Severe shortness of breath
• Dizziness or lightheadedness
• Irregular heartbeat
• Sudden severe back pain
• Radiating pain down your arms or legs
• Numbness, tingling, or weakness in extremities
• Nausea or unusual fatigue

These symptoms could indicate serious cardiovascular or neurological emergencies that require immediate care.

What If I Hurt My Back Shoveling Snow?

If your back pain doesn’t improve with home treatment or worsens, it’s time to see a specialist. You should seek medical attention if:

• Pain persists longer than a few days to a week
• Pain is severe and unmanageable with over-the-counter medications
• You experience numbness, tingling, or weakness
• Pain radiates down one or both legs
• You have difficulty controlling bladder or bowel function (seek emergency care)
• You have a history of cancer, osteoporosis, or steroid use
• The injury resulted from significant trauma

Expert Spine and Pain Management Care at Motion Orthopaedics

Back injuries from snow shoveling don’t have to sideline you all winter. At Motion Orthopaedics, we understand that back pain, whether acute from a shoveling injury or chronic from ongoing spinal conditions, can significantly impact your daily life. Our specialized team includes both orthopedic spine surgeons and pain management specialists who work together to provide comprehensive care tailored to your specific needs.

From conservative treatments like physical therapy and injections to advanced surgical solutions when necessary, we offer the full spectrum of spine and pain management services to help you recover and prevent future injuries.

Meet Our Spine Specialist:

• Thomas J. Sylvester, MD

Meet Our Pain Management Specialists:

• James T. Doll, DO
• Jordan Farley, DO
• Scott W. Zehnder, MD

Get Relief from Back Pain This Winter in Missouri

Don’t let back pain from snow shoveling keep you from enjoying winter or force you to live with chronic discomfort. Whether you’re dealing with a recent injury from clearing your Missouri driveway or managing ongoing back pain that worsens in winter, the specialists at Motion Orthopaedics are here to help.

Contact Motion Orthopaedics today to schedule an appointment and take the first step toward lasting back pain relief and spine health.