Snow shoveling isn’t just tedious—it can also pose a significant risk to your back, neck, and shoulders if you aren’t doing it properly. As orthopedic spine experts, we understand the intricate mechanics of the spine and the common pitfalls that lead to injury during this seemingly simple chore.
Why does shoveling cause sore muscles or injury?
Can shoveling cause a heart attack?
One study found that heavy snowfall, around 7-8 inches, increased men's risk of heart attack.
Heart-Safe Snow Shoveling Tips
Shoveling snow might feel routine, but poor body mechanics can quickly lead to injury. The spine is a complex structure, and improper loading can place excessive stress on intervertebral discs, facet joints, and supporting ligaments and muscles. Snow shoveling utilizes many muscles, including your back, neck, legs, shoulders, core, and more.
Bending at the waist, especially with a rounded back, significantly increases the compressive and shear forces on your lumbar discs, raising the risk of disc herniation, muscle strains, and ligamentous injury. Similarly, twisting while lifting can be particularly detrimental to spinal stability.
Small changes in technique can help protect your back and shoulders while you clear the snow.
Reduce injury risk while shoveling
Rochester and Upstate New York have no shortage of winter snowfalls. Consider these tips when the next flurry arrives:
Prioritize a neutral spine
This is paramount. Avoid bending at the waist, as this pulls your spine out of its natural, strongest alignment. Instead, hinge at your hips, keeping your back straight and engaging your core muscles.
This posture helps distribute the load more evenly across your spinal structures and protects your discs from undue pressure. When your lower back rounds or flattens, it's far more vulnerable to strain and injury.
Power from your legs
Your leg muscles are significantly stronger than your back muscles. Bend your knees into a squat position, and use your powerful quadriceps, hamstrings, and gluteal muscles to initiate the lift.
This transfers the primary workload away from your vulnerable lumbar spine. Staggering your stance so that one leg is in front of another can also provide a more stable base.
Lighten the Load
Don’t overload the shovel. While you may want to finish the cleanup chore quickly, attempting to lift beyond your strength is a direct path to injury. Know your limits.
Tip: When expecting heavy snowfall, don't wait until the snow stops before shoveling. Try shoveling in increments to keep the amount of snow to a minimum, reducing the weight of each lift.
Push, don't twist or hoist
Pushing snow is always preferable to lifting and throwing. If you have just a small area to clear and have room, push the snow to the side. If lifting is unavoidable, avoid twisting your torso. Instead, pivot your entire body by moving your feet to turn and deposit the snow. Twisting while lifting is a common mechanism for disc injury.
Engage your core
Before you lift, gently brace your abdominal muscles. Think of it as preparing for a light punch to the stomach. This creates an internal "corset" that stabilizes your lumbar spine and protects it during exertion.
Dress the part
Bundle up and wear the right shoes. Sturdy footwear with good tread not only keeps you warm but also makes you more stable on slick surfaces, reducing the risk of injury from a fall.
Don't overdo it.
Ease into it and start slow. Any time you’re doing some exercise (and shoveling can be a significant workout!), let your muscles warm up. Start your shoveling slowly and gently. Or, warm up inside by marching in place or doing jumping jacks.
Getting your muscles ready will reduce your risk of pulling a muscle. Take frequent breaks, especially if you feel any discomfort. Listen to your body – pain is a warning sign, not something to push through.
Take time for a gentle cool-down
After you’ve spent a few minutes shoveling, gently stretch backward to give your muscles a break. After you’ve spent a few minutes shoveling, gently stretch backward to give your muscles a break. Simple stretches for your back, shoulders, and legs can aid recovery.
By following these guidelines, you can significantly reduce your risk of spinal strain and injury, allowing you to enjoy the winter season without unnecessary pain.
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