Don't Let Winter Snow Removal Leave You With Back Pain
Winter is a beautiful time of year in Crawfordsville, but for many homeowners, the seasonal task of shoveling snow can lead to an unwelcome companion: back pain. At ChiroMed Crawfordsville, we see a significant uptick in patients dealing with back strain during winter months, and snow removal is often the culprit.
Why Does Shoveling Snow Hurt Your Back?
Snow removal might seem like routine work, but it involves several movements that can strain your back:
Repetitive Bending and Twisting:
Constantly bending down to scoop snow and twisting to toss it aside puts significant stress on your lower back muscles and spinal discs.
Poor Lifting Mechanics:
A single shovel full of wet, heavy snow can weigh 15-25 pounds or more. Lifting and throwing this weight improperly—by bending at the waist instead of the knees—places excessive strain on your lumbar spine.
Prolonged Awkward Positions:
Shoveling for extended periods keeps your body in a flexed, forward position that fatigues your back muscles and creates imbalances.
Cold Weather Factor:
Cold temperatures cause muscles to tighten and reduce flexibility, making injury more likely—especially when diving into strenuous activity without warming up.
Common Back Injuries From Snow Shoveling
The most frequent back problems we treat after snow removal include:
- Muscle strains and spasms in the lower back
- Lumbar disc irritation from repetitive bending and lifting
- Sacroiliac joint dysfunction from twisting motions
- Thoracic spine stiffness from prolonged shoveling posture
How to Protect Your Back While Shoveling Snow
The good news? You can keep your driveway and sidewalks clear without sacrificing your spine health. Follow these chiropractor-approved tips:
1. Warm Up Before You Start
Spend 5-10 minutes doing gentle stretches and movements indoors to prepare your muscles:
- Gentle torso twists
- Side bends
- Cat-cow stretches
- Knee-to-chest stretches
2. Use Proper Shoveling Technique
- Keep the shovel close to your body
- Use your legs and core muscles, not just your arms and back
- Switch your grip and lead foot regularly to avoid repetitive strain on one side
- Push snow when possible rather than lifting it
- Take frequent breaks every 15-20 minutes
3. Lift Smart, Not Hard
- Bend at your knees, not your waist
- Keep the load close to your body
- Avoid twisting while holding weight—pivot with your feet instead
- Don't overload the shovel—smaller scoops are safer
4. Invest in Ergonomic Tools
- Use a shovel with an ergonomic or curved handle that reduces bending
- Consider a lightweight shovel with a smaller blade to limit load size
- Try a snow pusher for lighter snowfalls
- Use ice melt to reduce the amount of shoveling needed
5. Pace Yourself
Rome wasn’t built in a day, and your driveway doesn’t need to be cleared in one session:
- Break large jobs into multiple shorter sessions
- Shovel during the storm if accumulation is heavy—removing 3 inches twice is easier than 6 inches once
- Stay hydrated (yes, even in cold weather)
- Stop if you feel pain, fatigue, or shortness of breath
When to Seek Chiropractic Care
Sometimes, despite our best efforts, back pain happens. You should contact ChiroMed Crawfordsville if you experience:
- Pain that persists beyond a day or two
- Sharp, shooting pain down your leg
- Numbness or tingling in your legs or feet
- Difficulty standing up straight
- Pain that worsens with movement
Early intervention is key. What might start as minor muscle soreness can develop into a more serious condition if left untreated.
How Chiropractic Care Can Help
At ChiroMed Crawfordsville, we specialize in treating work- and activity-related back pain. Our approach includes:
Realigning your spine to reduce nerve irritation and restore proper movement.
This gentle, non-thrusting technique is particularly effective for herniated discs and nerve compression. The chiropractor uses a specialized table to carefully stretch and decompress the spine.
This gentle, non-thrusting technique is particularly effective for herniated discs and nerve compression. The chiropractor uses a specialized table to carefully stretch and decompress the spine.
Techniques like TENS (Transcutaneous Electrical Nerve Stimulation) use low-level electrical currents to reduce pain and promote muscle relaxation.
Don't Let Back Pain Sideline Your Winter Activities
Snow season doesn’t have to mean pain season. With proper technique and a little preparation, you can keep your property safe and accessible while keeping your back healthy.
If you’re currently dealing with back pain from shoveling—or any other cause—the team at ChiroMed Crawfordsville is here to help. We’ll identify the source of your pain and create a personalized treatment plan to get you back to the activities you love.
Ready to feel better? Contact ChiroMed Crawfordsville today to schedule your appointment. Your back will thank you!
