We live in Canada! Snow Happens! And it always catches us unexpectedly…. Sometimes with our summer tires still on!

If you are one of those households that does not have a snow removal service than you MUST read this before you go out there and shovel like a maniac. Every winter we see a predictable spike in low back and shoulder injuries due to snow shoveling. The combination of cold temperatures, heavy or wet snow, fatigue, and poor lifting mechanics puts a huge strain on the body.
With the right movement strategy, you can protect your spine and shoulders and still get the job done.

At MechPhysio, we don’t believe shovelling snow is “bad” for you.

We believe poor mechanics, excessive load, and fatigue are the real problem.

Here’s how to shovel snow the MechPhysio way.

1) One of the most common mistakes we see is bending through the lower back instead of hinging at the hips. Try this:

• Push your hips back as you bend
• Keep your chest up and spine neutral
• Avoid rounding your back to reach the snow

2) Let Your Legs Do the Work. Try this:

• Bend at the hips and knees
• Drive through your legs as you stand
• Avoid pulling snow toward you with your arms
  Your legs are designed to generate power. Your low back is designed to transfer it.

3) Push Snow Whenever Possible. Lifting heavy snow dramatically increases compression through the spine, especially when the snow is wet.
Try this:

• Push snow instead of lifting
• Take smaller scoops if lifting is unavoidable
• Avoid trying to “get it all in one go” because you will be worse off

4) Eliminate Twisting. Twisting while lifting is a sure fire way to irritate a disc and aggravate a pre-existing low back pain or stiffness.
Try this:

• Face the direction you’re moving the snow
• Step with your feet rather than twisting your torso
• Keep movements controlled and symmetric

5) Shoulder injuries from shoveling are just as common as back injuries, especially when snow is thrown overhead.

• Keep snow close to your body
• Maintain relaxed shoulders and slightly bent elbows
• Avoid throwing snow above shoulder height

6) Treat Shoveling Like Training, Not like a Sprint. When muscles are cold they fatigue faster, and fatigue leads to poor mechanics.
Try this:

• Short breaks inside every 10–15 minutes to stretch or have a drink of water
• Staying warm with proper layers
• Stopping if your form starts to break down ie. back rounding

Pain is not a badge of toughness.

Stop shoveling and seek help if you notice:

• Shoulder pain with lifting or reaching
• Sharp or worsening low back pain
• Pain radiating into the leg or arm
• Chest Pain (possible emergency)

If snow shoveling has already left your back or shoulders sore, stiff, or painful, MechPhysio is here to help you move and feel better all winter long.