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Snow Shoveling Safety: Tips to Protect Your Back This Winter

When winter blankets Southern Connecticut in snow, shoveling becomes a necessity for many. While it’s a great way to clear driveways and walkways, improper technique can lead to back pain or injury. 

At Orthopaedic Specialty Group, our spine and back care experts are committed to helping you stay safe and healthy all year round. Here are some essential tips to protect your back while shoveling snow.

1. Warm Up Before You Start

Cold muscles are more prone to injury. Before stepping outside, take 5-10 minutes to warm up with gentle stretches or light exercises like walking in place. Focus on stretching your lower back, hamstrings, and shoulders to prepare for the physical activity ahead.

2. Choose the Right Shovel

The right tool can make a big difference. Look for an ergonomic snow shovel with a curved handle to minimize bending and reduce strain on your back. Opt for a lightweight shovel to avoid unnecessary effort when lifting heavy snow.

3. Dress Appropriately

Wear layers to stay warm, and choose non-slip boots to prevent falls. Gloves with a good grip can help you hold the shovel securely, reducing the risk of muscle strain.

4. Use Proper Technique

How you shovel matters:

• Push, Don’t Lift: Whenever possible, push the snow to the side rather than lifting it.
• Bend Your Knees: If you must lift, bend your knees and squat down, using your legs—not your back—to do the heavy lifting.
• Avoid Twisting: Keep your body square and pivot with your feet instead of twisting your torso.

5. Pace Yourself

Shoveling is a strenuous activity. Take breaks every 15-20 minutes to rest and stretch. Stay hydrated and listen to your body—if you feel pain or discomfort, stop and assess.

6. Don’t Overload the Shovel

It’s tempting to scoop as much snow as possible to finish quickly, but this increases the risk of back strain. Work smarter by shoveling smaller snow loads, even if it takes a little longer.

7. Consider Alternatives

If shoveling becomes too challenging, consider investing in a snowblower or hiring a professional service. Protecting your health is worth the extra investment.

Stay Safe This Winter With Orthopaedic Specialty Group

If you experience persistent back pain after shoveling, it may indicate an injury. The team at Orthopaedic Specialty Group specializes in diagnosing and treating back pain, offering both surgical and nonsurgical solutions to help you recover quickly and safely.

If you’re dealing with back pain or want to learn more about our spine care services, contact us today to schedule an appointment. Together, we’ll help you stay active and pain-free this winter season!