Protect Your Back This Winter: How to Prepare for Snow Shoveling
When was the last time you hurt your back shoveling snow? For many people, it happens once a year—often after the first big snowfall. In fact, back pain after shoveling is one of the top reasons you may seek out a chiropractor in Rochester, NY. As we are now getting significant snowfall, it is a great time to review how you can shovel safely and avoid unnecessary back pain.
At our office, we often see back injuries that could have been prevented with a little preparation. Let’s talk about why snow shoveling stresses your back—and what you can do to stay pain-free.
Is There a “Right” Way to Shovel?
You’ve probably heard the advice: “Lift with your legs, not your back.” While this is helpful, research shows there isn’t one perfect way to lift that guarantees injury prevention.
People’s bodies are built differently. Some feel stronger bending at the hips, others prefer a more upright position. What matters most is using a movement that feels natural, controlled, and confident for your body.
Now this isn't to say that biomechanics don't matter at all - how you move does affect which muscles and joints do the work. But even with good technique, injuries can still happen if your body isn’t prepared for the workload. Simply put—if your muscles and joints aren’t strong enough for the task, pain can occur no matter how carefully you move.
Why Snow Shoveling Causes Back Pain
Snow shoveling places repeated stress on your:
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Lower back
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Hips
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Core muscles
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Shoulders and upper back
For many people, this workload comes suddenly after months of less activity. That sudden spike in effort is a common reason for back strains and flare-ups.
The Best Way to Prevent Injury: Prepare Your Body
Instead of focusing only on “perfect” technique, the best way to protect your back is to build strength and resilience.
Helpful Exercises to Prepare for Shoveling
Here are a few simple exercises we often recommend to help strengthen the areas most used during snow shoveling:
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Bent-Over Rows
Strengthens the upper back and core, helping support your spine while lifting and pulling snow. -
Lunges
Builds leg strength and balance, which reduces strain on your back when lifting and twisting. -
Deadlifts
Trains your back, hips, and legs to handle lifting forces in a controlled way—similar to shoveling motions.
These exercises help improve strength, coordination, and confidence in movement, all of which lower the risk of injury.
The Takeaway
Snow shoveling doesn’t have to lead to back pain. Preparing your body ahead of time can make a big difference.
By improving strength, building tolerance to load, and moving with confidence, you can reduce your risk of injury and keep your spine healthier throughout the winter.
If you’re unsure where to start—or if you already have back pain—your Rochester, NY chiropractor can help design a plan that fits your needs and keeps you moving safely all season long!
