Snow-covered landscapes are beautiful, but shoveling that snow? Not so much—especially when it leaves you with a sore back. As a physical therapist at Denver Pain Relief Center, I’ve seen firsthand how improper snow shoveling can lead to unnecessary strain, discomfort, and even injuries. But with the right techniques and a little preparation, you can clear your driveway without paying the price in back pain. Here are my top tips to keep your back safe this winter:
1. Warm Up Before You Shovel
Shoveling is a workout, so treat it like one! Take 5-10 minutes to warm up with light stretches and movements. Focus on loosening up your shoulders, back, and hamstrings. A quick walk or some dynamic stretches like arm circles or knee lifts can get your blood flowing and muscles ready.
2. Choose the Right Shovel
The right tool makes all the difference. Use a lightweight shovel with an ergonomic handle to reduce the strain on your back. Avoid oversized shovels that encourage overloading—smaller loads are easier on your body and safer for your spine.
3. Use Proper Lifting Techniques
Shoveling snow can feel like heavy lifting, so follow these golden rules:
Bend at your knees, not your waist.
Keep the shovel close to your body.
Lift with your legs, not your back.
Avoid twisting your spine when throwing snow. Instead, pivot your whole body.
4. Push, Don’t Lift
Whenever possible, push the snow rather than lifting it. This technique puts less strain on your back and allows you to work more efficiently.
5. Take Breaks
Clearing heavy snow can be exhausting, especially if you do it all at once. Give your back a break every 15-20 minutes to stretch and reset your posture. Taking breaks can prevent overexertion and allow you to pace yourself.
6. Dress for the Weather
Cold muscles are more prone to strain. Wear warm, layered clothing to keep your body temperature up and ensure your muscles stay flexible. Proper footwear with good traction can also prevent slips, often leading to back injuries.
7. Don’t Ignore Pain
If you start feeling discomfort in your back, stop shoveling. Pain is your body’s way of telling you something’s not right. Stretch gently, apply heat, and if the pain persists, seek professional help to prevent further injury.
Need Help Managing Back Pain?
Even with the best techniques, shoveling snow can sometimes lead to aches and stiffness. If you’re experiencing back pain, Denver Pain Relief Center is here to help. Our team of experts offers personalized care to get you feeling your best and back to your daily activities, pain-free.
Don’t let winter hold you back—stay active, stay safe, and enjoy the season!
Ready to find relief? Contact us today to schedule an appointment.
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