How to Shovel Snow Without Wrecking Your Back: A Chiropractor’s Guide

“I was fine until I shoveled.”

After the recent record-breaking snowfall in Mississauga, many residents found themselves spending hours clearing driveways and sidewalks. While it may have felt unavoidable, snow shoveling after a major storm is one of the most common triggers for back, neck, and shoulder injuries chiropractors see each winter. Heavy, wet snow, cold temperatures, and rushed movements create the perfect conditions for strains and flare-ups—often leaving people sore or injured days later.

At Dr. Lanoue Chiropractic in Mississauga, we frequently hear patients say, “I was fine until I shoveled.” Let’s explore:

• why shoveling is so demanding on the body
• the most common injuries that result
• how to reduce your risk
• what to do if pain shows up afterward.

Why Snow Shoveling Is So Hard on the Body

Snow shoveling places unique stress on the musculoskeletal system because it combines several risk factors at once:

• Cold weather causes muscles and joints to stiffen
• Sudden exertion without a warm-up shocks the body
• Repetitive bending, lifting, and twisting overloads the spine
• Wet snow is much heavier than it looks
• Fatigue increases poor movement patterns and injury risk

For many people, shoveling is the most intense physical activity they perform all winter—but it’s treated like a chore, not like exercise.

Common Snow Shoveling Injuries Chiropractors See

After major snowfalls, chiropractors commonly treat:

• Lower back strains and sprains
• Disc irritation or flare-ups of existing disc issues
• Neck and shoulder pain
• Muscle spasms
• Wrist, elbow, hip, and knee strain
• Aggravation of old injuries

These injuries often occur when people twist while lifting, lift too much at once, or rush to “just get it done.”

Snow Shoveling and Heart Health: More Than Just Muscle Strain

It’s important to recognize that snow shoveling doesn’t just strain your muscles — it can put significant stress on your heart too. Research shows that the sudden exertion of shoveling heavy snow in cold conditions can raise your heart rate and blood pressure rapidly, increasing the risk of a heart attack or cardiac event. Cold air causes blood vessels to constrict, forcing your heart to work harder to circulate blood, and studies have even found that heavy snowfall is linked with higher rates of hospitalization and death from heart attacks in men following snow removal efforts. (Healthline article)

Because of this, people with existing heart conditions, high blood pressure, or who haven’t been physically active should be especially cautious — or consider alternative ways to clear snow. (EatingWell article)

How to Prevent Injury Before You Shovel Snow

A few simple steps can significantly reduce your risk:

Warm up first
Spend 5-10 minutes gently moving your spine, hips, and shoulders. Shoveling should be treated like a workout.

Use proper lifting technique

• Bend at the hips and knees, not the lower back
• Keep loads small
• Hold the shovel close to your body
• Avoid twisting while lifting

Push snow when possible
Pushing places far less stress on the spine than lifting.

Take breaks
Short breaks help maintain proper form and prevent fatigue-related injuries.

Wear proper footwear
Good traction reduces the risk of slipping and sudden strain.

What to Do If You’re Hurt After Shoveling

If pain starts after shoveling, don’t ignore it:

• Stop the activity before pain worsens
• Use ice for sharp or inflamed pain during the first 24-48 hours
• Use heat for muscle tightness or stiffness once inflammation settles
• Keep moving gently — complete rest often slows recovery
• Monitor symptoms that worsen, linger, or spread

Pain that lasts more than a couple of days or limits movement should be professionally assessed.

When to See a Chiropractor in Mississauga

You should consider chiropractic care if you experience:

• Pain lasting more than a few days
• Sharp, stabbing, or shooting pain
• Reduced range of motion
• Pain radiating into the arms or legs
• Recurring winter injuries
• A history of back or neck problems

At Dr. Lanoue Chiropractic, care focuses on reducing pain, restoring mobility, and helping prevent repeat injuries—so you can stay active throughout the winter.