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Helpful Tips for Effective and Safe Snow Shoveling

Updated: Feb 18, 2021

As we are faced with a winter storm on the East coast, we hope everyone maintains healthy habits to prevent injury. Follow these easy tips to remain injury and pain free:

Shoveling snow can be strenuous on the entire body

Time it out

Be watchful of the forecast and wait for ideal conditions. Typically, you should wait until the afternoon. Many disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night.

Start with a warm-up

Stiff muscles are a sure way to get an injury. Stretching can save you a lot of pain.

Layer your clothes

Layers keep your muscles warm and flexible. If after some work you start to feel over heated, it is easier to regulate your body heat by taking off a layer or two. Make sure to wear gloves and socks, as extremities will get cold and stiff faster than your core.

Wear the right shoes

Be sure they are water resistant and grip the ground underneath you.

Use the right size shovel

Your shovel should stand about chest high on you,. A shovel shorter than that will force you to bend more to lift the load. A too-tall shovel makes the load weight heavier. Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.


Maintain proper posture (sounds simple, right?)

When shoveling, bend your knees and keep your back straight. LIFT WITH YOUR LEGS. Push the snow where you can (walk it to a snow pile) and refrain from twisting motions. Only shovel in a forward motion.

Stay hydrated

As with any physical activity, drink water frequently throughout the day to keep your muscles and joints lubricated.

Visit your chiropractor

Regular spinal manipulation and check-ups will help keep your back flexible and reduce your risk of injury. If you do overdo it, your chiropractor can help you feel better and prevent more injury.

Give us a call at (302) 635-7421 or


#BackPain #Chiropractic #HealthyLiving

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