Snow Shoveling Ergonomics: Protect Your Back, Shoulders, and Joints
Winter is coming, and it brings snow along with it!
If you’re the one who has to shovel all that snow, you know how fast it can go from “quick chore” to “my whole body hurts.”
Snow shoveling is a whole body workout! It asks a lot from your spine, shoulders, hips, and the soft tissues that hold everything together.
When your body isn’t moving optimally, or when you’re working in cold, heavy conditions, you're at risk of injury.
The right ergonomics when shoveling snow can help you avoid hurting yourself.
Why snow shoveling is so hard on your body:
Snow shoveling combines bending, lifting, twisting, pushing, and bracing against cold temperatures. That's a lot of opportunity for making the wrong move and getting hurt!
And when you add heavy, wet snow or icy footing, your injury risk goes up even more.
Improper technique can strain your muscles, ligaments, discs, and joints. That’s how most people get hurt.
We tend to see more of these kinds of injuries in the winter:
Shoveling snow can cause a sudden, new injury from making the wrong move. It can also cause repetitive strain injuries over time.
Acute Injuries from Snow Shoveling
Low back muscle strain or ligament sprain
This happens when you bend or twist with a loaded shovel. You may feel sudden pain, spasm, or stiffness.
Lumbar disc herniation
Repeated bending + rotation can push a disc outward. This leads to sharp pain and possibly sciatica (leg pain, numbness, or weakness).
Shoulder strains or rotator cuff injuries
These injuries are often caused by lifting heavy snow high, throwing snow behind you, or overreaching with the shovel.
Falls on ice
Falls can lead to wrist fractures, hip injuries, vertebral compression fractures, or deep bruising. Slippery surfaces dramatically increase your overall injury risk.
Repetitive Strain and Overuse Injuries from Snow Shoveling
Chronic low back pain
Comes from shoveling with a rounded back or twisting repeatedly.
Degenerative disc or facet irritation
Shoveling can flare up underlying spinal arthritis or stenosis.
Shoulder tendinitis or bursitis
Repetitive lifting with your arms away from your body can irritate your shoulder joint.
Elbow and wrist tendinopathies
A tight grip and repetitive wrist motion can cause tendon irritation, similar to “tennis elbow.”
Knee and hip irritation
Especially common when you bend repeatedly without good leg mechanics—or when you’re working on uneven or icy surfaces.
Winter brings a spike in spinal and shoulder injuries every single year.
But you can protect yourself with the right setup, posture, and technique.
How to shovel snow safely: the best ergonomics
These are the same tips I teach my patients every winter because they work—and they keep you safe.
1. Choose the right shovel
Your shovel matters just as much as your technique.
Pick a lightweight shovel
Three pounds or less is ideal to reduce strain on the low back and shoulders.
Choose a chest- or elbow-height handle
This helps you stay upright rather than hunched.
Use a smaller blade or a “pusher” style
So you can move snow by pushing instead of lifting.
2. Dress and prepare for safe movement
Cold weather affects the way your muscles and joints behave.
Wear boots with good traction
This prevents slipping, falling, or twisting under load.
Layer your clothing
You want to stay warm without overheating so you can move comfortably and safely.
Warm up for 2–3 minutes
Do gentle hip circles, marching in place, and shoulder rolls. Warm muscles = safer movement.
3. Start with a grounded stance
Your foundation matters.
Stand hip/shoulder width apart
Keep one foot next to the shovel
Keep your chest lifted
Maintain a neutral spine
Hinge at your hips and bend your knees (not your low back)
This protects the small joints of the spine and gets your legs to do the real work.
4. Push the snow instead of lifting it
Whenever possible, push the snow forward and to the side of the path. It’s easier on your spine, shoulders, and wrists.
5. If you must lift, then lift well
Sometimes lifting is unavoidable. When that happens:
Take small amounts of snow
Keep the shovel close to your body
Brace your core
Lift with your legs
Transfer your weight from your front foot to your back foot as you stand
These steps keep your low back from absorbing too much force.
6. Avoid twisting—pivot instead
Twisting under load is one of the biggest causes of disc injuries.
So instead of twisting:
Keep elbows close
Turn your whole body by pivoting your feet
Keep the shovel close as you dump the snow to the side
Your spine will thank you.
7. Pace yourself
Snow shoveling is hard work.
Take breaks
Shovel smaller sections
Stop immediately if you feel sharp back pain, dizziness, or unusual fatigue
Listening to your body prevents small strains from becoming big problems.
You can protect your body this winter.
You deserve a winter where you feel strong, capable, and comfortable—not stuck inside because your back “went out” after the last storm.
Your body is worth caring for.
If you’re feeling sore, stiff, or worried about pain from snow shoveling, you don’t have to push through it.
If you’d like help moving easier or recovering faster, you’re always welcome at Cloud Peak Chiropractic. You can schedule here by calling or texting.
A gentle adjustment and a personalized plan can make winter work a whole lot easier on your body.
It can be hard to do in winter, but try to stay warm and safe out there. Take good care of yourself, always.