Snow Shoveling Tips to Prevent Back and Shoulder Pain | Physiotherapy III Owen Sound

lynnroypt
Dec 19
2 min read

Winter in Owen Sound can be beautiful—but snow shoveling can quickly turn into a painful experience if you’re not careful. At Physiotherapy III Owen Sound, we often see patients with back and shoulder strain from improper snow shoveling techniques. With a few simple tips, you can protect your body and enjoy a safer winter.

1. Warm Up Before You Shovel

Just like any physical activity, snow shoveling requires preparation. Take 5–10 minutes to stretch or move your back, shoulders, and legs. Gentle dynamic stretches, such as arm circles, torso twists, and hamstring stretches, increase blood flow and reduce injury risk.

2. Use the Right Shovel

A good shovel can make a huge difference:

Lightweight shovels reduce strain on your back and shoulders.
Ergonomic handles help maintain a natural posture.
Consider a smaller blade to avoid lifting too much snow at once.

3. Push, Don’t Lift

Whenever possible, push the snow instead of lifting it. Pushing engages your legs more than your back, which reduces spinal strain. If you must lift, remember to lift with your legs, not your back, and avoid twisting your torso.

4. Maintain Proper Posture

Keep your back straight and your core engaged.
Bend your knees rather than your waist.
Avoid reaching too far in front of you—keep the snow close to your body.

5. Take Frequent Breaks

Snow can be heavy, and fatigue increases the risk of injury. Take breaks every 15–20 minutes, especially during heavy snowfalls. Drink water to stay hydrated—even in cold weather.

6. Alternate Sides

When lifting or throwing snow, alternate which side you shovel toward. This prevents overuse of one shoulder or side of your back, reducing muscle strain and discomfort.

7. Know Your Limits

Heavy snow and icy conditions can be dangerous. If the snow is too deep or heavy, consider asking for help, using a snow blower, or hiring professional services. No shovel is worth a serious back injury.

When to Seek Physiotherapy

If you experience persistent back, shoulder, or neck pain after shoveling, early intervention can prevent chronic issues. At Physiotherapy III Owen Sound, we provide targeted exercises, manual therapy, acupuncture and posture education to get you back on your feet safely.

Snow shoveling doesn’t have to mean back pain. With the right techniques and care, you can enjoy a safer winter in Owen Sound.

Book your appointment with Physiotherapy III Owen Sound today to learn personalized strategies to protect your back and shoulders this winter.