Quick answer
Shoveling snow strains your back because it asks you to bend, lift and twist in the cold. Push the snow instead of lifting it, take light scoops and take breaks. If the pain keeps getting worse or shoots down your leg, call us.
The first real snowfall in Wauwatosa always brings the same chore. Twenty minutes into the driveway, your lower back starts to tighten. By evening it hurts to stand up straight.
This article is for education and is not medical advice. Here is what is going on and how to protect your back this winter.
Why Shoveling Hurts Your Back
Shoveling asks your lower back to bend, lift and twist again and again. Wet Wisconsin snow is heavy, and cold muscles start the job stiff. A long driveway or the pile the plow leaves at the end of it can mean hundreds of repeats.
Most people also shovel in one long push with no warm up. That is how a routine chore turns into a strained back.
How to Shovel Safely
A few small changes make a big difference.
- Push, do not lift Pushing the snow ahead of you is easier on your back than scooping and throwing it.
- Take lighter scoops A half full shovel done more often beats a full one that strains you.
- Hinge from your hips Bend your knees, keep the load close and let your legs do the lifting.
- Turn your feet Move your feet so your hips and shoulders face the same way when you throw a scoop.
- Pace yourself Shovel in rounds and go inside for a break if the snow is heavy.
Pick how you shovel
Bending from the back
The legs stay straight, so the lower back carries the weight of every scoop. Repeat that hundreds of times in cold, stiff muscles and the lower back takes the strain.
Warm Up Before You Start
Walk around for a few minutes and move your arms and hips gently. Cold muscles strain more easily, so a short warm up helps.
Try not to shovel the moment you get out of bed. Give your body a little time to loosen up first.
When Back Pain Needs a Visit
Some soreness the next day is normal and should ease over a few days. Pay attention to these signs.
- Pain that gets worse over several days instead of easing
- Pain that shoots into the buttock or leg, or comes with tingling or numbness
- Pain sharp enough to change how you stand, walk or sleep
Pain that travels down the leg is often sciatica, which means a nerve in the lower back is irritated. It is better to have that looked at than to wait it out.
Chest Pain Means Call 911
Shoveling heavy snow is hard work for your heart too. If you feel chest pain or pressure, trouble breathing, dizziness, or pain spreading to your arm or jaw, stop and call 911.
That is not a back problem and it should not wait.
How Chiropractic Care Helps
When back pain from shoveling does not settle on its own, we start by finding out what is going on. A MyoVision scan shows where your body is under stress.
Then we use gentle adjustments with the Integrator instrument. There is no forceful twisting or cracking, and we show you simple things to do at home so the pain does not come right back.
Visit our Wauwatosa office at 10425 W. North Ave #332 or our Sussex office on Silver Spring Drive. You can also call 414-426-9677.
Frequently asked questions
Is it normal for my back to hurt after shoveling snow?
Some soreness for a day or two is common. Pain that keeps getting worse, or that travels down your leg, should be checked.
How can I shovel snow without hurting my back?
Push the snow instead of lifting it, take lighter scoops, hinge from your hips, turn your feet instead of twisting your spine, and take breaks.
When should I see a chiropractor after shoveling?
Schedule a visit if the pain lasts more than a few days, keeps getting worse, or comes with tingling or numbness in your leg.
Can shoveling cause sciatica?
It can irritate a nerve in the lower back. We can examine you to see whether a nerve is involved and talk through your options.
What should I do if I feel chest pain while shoveling?
Stop and call 911 right away. Chest pain or pressure, trouble breathing, or pain spreading to your arm or jaw is not a back problem.
Dr. Jeff Grosskopf, DC
Dr Jeff Grosskopf founded Epic Life Chiropractic in Wauwatosa, Wisconsin. He earned a BS in Exercise Science from Trinity Christian College and his DC from Life Chiropractic College. With over 17 years of experience, he uses advanced imaging, MyoVision scanning, and the Torque Release Technique to correct spinal ligament injuries and vertebral subluxations. He lives in Sussex with his wife Amy and their children Bradlee and William.