How to Shovel Snow Without Injuring Your Back
When nature dumps a huge amount of snow on your driveway, it’s a free workout in disguise—but maybe not the kind you’re ready for. If you’re constantly sore (or, worse, injured) after the first heavy snowfall of the season, read these tips on how to make snow shoveling easier on your body.
Be aware of what you demand from your body.
Look, just because snow shoveling is a common chore doesn’t mean everyone is automatically ready for it. Honestly assess your own preparedness. You wouldn’t ask, “How can I run a marathon without my legs hurting the next day?” if you haven’t run at all for the last year. Starting something you’re not ready for will be difficult.
If you know you’ll be doing a lot of shoveling, plan ahead. For example, deadlifts at the gym will help you develop the necessary strength in your back, core, and legs. If you’re not ready for that, any full-body workout program will prepare you better than doing nothing.
While we’re primarily talking about muscle and joint pain, it’s important to understand whether your cardiovascular system is ready for such exertion. If you’re not accustomed to exercise, or if you’re elderly or have a heart condition, you should consult your doctor about whether snow shoveling poses a risk to your heart .
Remove snow early and often.
If I could give the world just one piece of snow removal advice, it would be this: shovel when there’s only a little snow, even if you know more is coming. It’s much easier on the body to shovel three inches of snow four times a day than to deal with 12 inches of snow all at once.
If you missed your chance, you can still pile the snow in layers. Remove the top layer, then the deeper layer, and so on. Each subsequent shovel will be much lighter and easier to handle, even though you’ll have more shovels in total.
Push, don’t lift.
We tend to think of snow shoveling as a repetitive motion requiring bending and lifting, but remember that a shovel can also be used as a snow blower, pushing snow forward. You can even buy shovels specifically designed for this purpose , so consider upgrading to a more advanced model.
It’s best to remove snow in a thin layer, so this method goes well with the advice to shovel when the snow is light on the ground. But even if you have deep snow, shoveling can save you effort. Remove the snow until it forms a pile, then cut it away layer by layer.
Keep your back straight.
You’ve probably heard the advice to lift heavy boxes “with your legs, not your back.” What this really means is that your back is best protected from injury if you can keep it straight. If your back is rounded from fatigue, take a break or find a technique that allows you to keep your back straight, even when tired.
For example, the most effective way to perform a shovel lift is with a deadlift-like motion: your back is more or less straight and you bend at the hips, like a bird drinking . This requires significant lower back muscle work, so you’re technically lifting the weight “with your back,” but it’s safe as long as your back muscles are strong enough to keep your torso upright and stable.
As your back muscles tire, you may find it easier to keep your back straight if you maintain a more upright posture. This is where squatting—the proverbial “leg-assisted” lift—comes in handy. Hold the shovel in your hands so the weight is as close to your body as possible, and bend your knees more to avoid having to bend your hips too much.
Stretch, take breaks, and don’t be too hard on yourself.
Don’t fool yourself: this is a workout. And, like any workout, the first 10-15 minutes will be the hardest. So, initially, work with a light intensity—for example, by doing exercises in small bursts. Don’t forget to take breaks. You’re not cheating if you stop for a few minutes to give your body a rest before starting again.
Varying your technique (as described above) and body position will help distribute the load throughout your body, rather than just constantly straining the same muscles. Perform half of the shoveling with the right side and half with the left.