01/25/2026
Whether you are just shoveling snow from your doorstep or tackling your entire driveway, you could end up with an injury this winter. To help avoid that, we’ve asked Rachel Emery, a physical therapist at Northern Light Rehabilitation, to share some shoveling tips.
• Start with a warm-up. Cold muscles can strain more easily. Consider shoulder rolls, neck rolls, and marching in place.
• Choose the right shovel for you. It should be long enough so when you push it your knees are slightly bent, and your trunk is pitched forward just slightly. Your shovel blade should be light and small as to avoid overloading.
• Keep a wide stance, and wear boots that grip. When you hold the shovel, your hands should be at least 12 inches apart.
• To avoid twisting, step in the direction you want to toss the snow and toss it forward/lift the shovel with your legs. Or push the snow forward.
• Stand up periodically to relieve pressure from your low back.
• Take it slow and break up the work into manageable chunks. If you can't say a full sentence, you are working too hard.
• Stop immediately if you have signs of a heart attack, such as dizziness or chest tightness.
Our team in Northern Light Rehabilitation wishes you safe shoveling this winter season!
