As the first snowflakes drift gently from the sky, transforming White Rock into a picture-perfect winter wonderland, many of us feel the nostalgic thrill of the season's return. The fresh, crisp air, the crunch of boots on newly fallen snow, the sight of children building snowmen—there’s something undeniably magical about winter. But along with its charm comes one inevitable, back-breaking reality: shovelling snow.
For some, it’s a great excuse to get outside and stay active. For others, it’s an unavoidable chore that brings the risk of slips, falls, and painful injuries. Every winter, thousands of people find themselves in emergency rooms or physiotherapy clinics due to shovelling-related injuries. So before you grab that shovel and tackle the driveway, let’s talk about how to do it safely, why proper technique is crucial, and how physiotherapy can help if you do end up with an injury.
The Hidden Dangers of Snow Shovelling
Shovelling snow might seem like just another household task, but it’s actually a high-intensity workout. In fact, the American Heart Association warns that the combination of cold temperatures and strenuous exertion can increase the risk of heart attacks, especially for those with underlying heart conditions. But that’s not the only concern—common snow-shovelling injuries include:
Lower back strain – Bending incorrectly, lifting heavy snow, or twisting awkwardly can put immense pressure on the lower back, leading to muscle strain or even herniated discs.
Shoulder injuries – Repetitive motion and overuse can lead to rotator cuff injuries, tendonitis, or impingement.
Knee pain – The constant bending and pushing can aggravate knee joints, especially for those with arthritis or previous knee issues.
Slips and falls – Ice hidden beneath the snow can turn a simple step into a nasty spill, resulting in sprains, fractures, or concussions.
With risks like these, it’s clear that snow shovelling requires more than just a strong will—it requires proper technique and preparation.
How to Shovel Snow Without Injuring Yourself
If you're going to shovel, you might as well do it safely and efficiently. Here are some expert-backed tips to protect your body:
1. Warm Up First
Shovelling is exercise, so treat it like one. A quick 5-10 minute warm-up (marching in place, arm circles, and gentle stretches) can loosen up your muscles and prevent sudden strains.
2. Choose the Right Shovel
A lightweight, ergonomic shovel with a curved handle can reduce strain on your back. A smaller blade also prevents you from lifting too much snow at once.
3. Use Proper Lifting Technique
Stand with your feet hip-width apart for stability.
Bend at the knees, not the waist.
Keep your back straight and engage your core.
Lift with your legs, not your back.
Avoid twisting your torso—pivot your whole body instead.
4. Push, Don’t Lift
Whenever possible, push the snow rather than lifting it. If you must lift, take smaller loads to reduce strain.
5. Take Breaks & Stay Hydrated
Shovelling can be exhausting. Listen to your body—if you feel fatigued, lightheaded, or experience chest pain, stop immediately. Drink water to stay hydrated, even in the cold.
6. Watch for Ice
Black ice can turn your driveway into a skating rink. Spread salt or sand to improve traction and reduce the risk of slipping.
Oops, You’re Hurt—Now What? How Physiotherapy Can Help
Even with the best technique, injuries can still happen. If you find yourself dealing with a sore back, stiff shoulders, or aching knees after shovelling, physiotherapy can be a game-changer.
Pain Management – Therapists use techniques like manual therapy, massage, and heat/ice therapy to reduce inflammation and promote healing.
Mobility & Strength Restoration – Targeted stretches and exercises help restore movement, prevent stiffness, and strengthen weak areas.
Posture & Technique Correction – If poor movement patterns contributed to your injury, physiotherapists can analyze and correct them to prevent future pain.
Speed Up Recovery – Physiotherapy helps you heal faster and safely, reducing the risk of reinjury.
If you’re experiencing persistent pain, numbness, or severe discomfort, don’t ignore it—seek professional help before it turns into a long-term issue.
Final Thoughts: Enjoy the Snow, But Shovel Smart!
Winter is meant to be enjoyed, not endured. While shovelling is often unavoidable, taking precautions and using proper technique can help you stay safe. And if you do find yourself dealing with an injury, our team at Advanced Physiotherapy is there to get you back on your feet.
So, the next time you head out with shovel in hand, remember: warm-up, lift smart, take breaks, and listen to your body. Your back (and your future self) will thank you!
Stay safe, stay warm, and enjoy the beauty of winter—without the pain. ❄️🚶♂️💪