02/17/2026
More snow is coming! Is your back ready?
With another round of snow in the forecast this week, we want to make sure you’re staying safe while clearing your driveway and sidewalks. Shoveling is a full-body workout, and without the right form, it’s one of the quickest ways to end up in our office with a strained back or shoulder injury.
Before you grab your shovel, keep these PT-approved tips in mind:
Warm Up First: Don’t head straight into the cold! Spend 5–10 minutes doing light movement/ gentle dynamic stretches to prep your muscles.
Push, Don’t Lift: Whenever possible, push the snow rather than lifting it to reduce stress on your spine.
Use Your Legs: If you must lift, bend at your knees and hips—not your waist. Keep your back straight and let your powerful leg muscles do the heavy lifting.
Avoid the "Twist and Toss": Twisting while holding a heavy shovel is a recipe for a back injury. Instead, try to pivot your whole body and walk the snow to where you want to dump it.
Pace Yourself: Take frequent breaks (every 15–20 minutes) and stay hydrated! Wet snow is heavy, and overexertion can happen faster than you think.
Pro Tip: If the snow is sticking to your shovel, try a quick spray of cooking oil or silicone lubricant on the blade to help it slide right off!
Post-Shoveling Recovery Routine:
Once you’re back in the warmth, give your spine and legs some TLC with these three gentle movements:
Single Knee-to-Chest: Lay on your back and hug one knee at a time toward your chest to release lower back tension.
Hamstring Length & Nerve Glides: Extend one leg toward the ceiling for a gentle stretch; add slow ankle circles to improve circulation.
Lower Trunk Rotations: With knees bent and feet flat, slowly rock your knees side-to-side (like windshield wipers) to restore spinal mobility.
Stay warm, stay safe, and listen to your body.
