The winter season is upon us, which means we may find ourselves outside shoveling snow.  If not performed correctly, this is repetitive exercise can lead to muscle strain or injury, especially to the lower back or shoulders. To ensure that you’re shoveling safely, the American Physical Therapy Association (APTA) offers some excellent snow shoveling tips to keep in mind:


  • Using a shovel with a shaft will help you keep a better grip on the shovel and also help keep your back straight.
  • Avoid using a shovel that is too long, as this could make the snow pile heavier to lift, causing strain to your back.
  • Make sure to shovel smaller piles of snow at a time instead of very heavy piles.
  • Remember to take breaks frequently when needed by walking around and standing up straight.
  • Helpful stretching exercises for your back include backward bending. Stand up straight and tall and position your hands at the back of your hips while gently arching backwards for a few seconds.

More Tips From Our Own Therapist, Maureen Ambrose:

  • Maintain a straight spine and bend at the hips and knees when shoveling snow. Lifting a heavy load with a rounded back increases stress on the spine.
  • After filling your shovel, press down through your feet and squeeze your glutes to stand up.
  • Avoid twisting your spine with a full shovel of snow when emptying your shovel. After lifting, take 1-2 small steps to turn your body towards the snow pile.

Additional Tips

In addition to the tips above, you should also make an effort to stay hydrated.  Although you may not feel as thirsty in the cold weather, or sweat as much as you would during the warmer months, you are still exerting yourself. Being in a dehydrated state can cause side effects such as muscle cramps and fatigue, headaches, or impaired coordination and concentration. To avoid dehydration, keep a bottle of water readily available when shoveling and remember to drink plenty of fluids each day!

Drinking cold water during the winter may not sound very appealing. Instead, try drinking warm herbal caffeine-free teas. Additionally, many fruits and vegetables like watermelon, oranges, tomatoes, spinach, and celery are mostly comprised of water. Filling up on these can also contribute to your fluid intake. For more information on the importance of water and helpful tips to drink more throughout your day, see our previous blog post here: Hydration.

Don’t forget to hydrate, and if you or someone you know is experiencing back pain, call our office today to make an appointment with one of our physical therapists!


American Physical Therapy Association (APTA). 2015. Snow shoveling. Retrieved from:

WebMD. (2014). Dehydration overview. Retrieved from:

*As a reminder, always discuss any questions or concerns with your physician regarding your health, as the information written should not replace any medical advice.