Winter in Northeast Ohio often means waking up to snow-covered driveways and sidewalks. While snow shoveling is a necessary chore, it’s also one of the leading causes of back pain during the colder months. At Chardon Performance Therapy, we understand how challenging this seasonal task can be and want to help you protect your back from strain and injury.
Why Snow Shoveling Strains Your Back
Shoveling snow can be as physically demanding as lifting heavy weights repeatedly. When done incorrectly, it places excessive strain on your lower back due to:
• Consistently bending over leads to poor posture when lifting snow and forces your lower back to do the heavy lifting instead of your legs.
• Twisting Movements: Tossing snow over your shoulder or to the side puts stress on the spine and surrounding muscles.
• Repetitive Motion: The repetitive nature of shoveling can lead to overuse injuries in the back and core.
Tips to Protect Your Back While Shoveling
Follow these simple strategies to minimize the risk of back pain:
Warm Up First: Before heading out, take a few minutes to warm up your muscles. Try light stretches for your hamstrings, hip flexors, and lower back.
Use Proper Technique:
• Bend at your knees and hips—not your waist—when lifting snow.
• Keep your back straight and your core engaged throughout the movement.
• Avoid twisting; instead, turn your entire body to face where you’re placing the snow.
Choose the Right Shovel: Use an ergonomic shovel with a curved handle to reduce strain on your back. Opt for a lightweight design to minimize the effort required.
Push Instead of Lifting: Whenever possible, push the snow to the side rather than lifting it. If you must lift, use smaller loads to reduce the weight.
Take care of yourself while taking care of your driveway! For more tips or personalized guidance on how to stay pain-free this winter, contact Chardon Performance Therapy today!
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