Winter brings beautiful snowy landscapes, but it also brings a common cause of low back pain: shoveling snow. While snow removal is often a necessary task, improper lifting mechanics can lead to strain, discomfort, or even serious injuries. As your trusted Calgary AB chiropractor, I want to help you stay pain-free this winter with some essential tips for safe and effective snow shoveling.

Why Does Shoveling Cause Low Back Pain?

Shoveling snow combines a combination of repetitive movements, heavy lifting, and awkward postures. These factors can put undue stress on your spine, muscles, and joints, especially if you’re not using the proper technique. Cold weather also plays a large factor and causes the bodies muscles to tighten, making them more prone to strain.

Proper Lifting Mechanics for Shoveling Snow In Calgary AB

1. Warm Up Before You Start: Cold, stiff muscles are more likely to get injured. Take 5-10 minutes to warm up with dynamic stretches (20-30 second holds) or light cardio that matches the activity.
2. Use the Right Shovel: Choose a lightweight shovel with an ergonomic handle to reduce strain. This would be a shovel that has a bit of an “S” curve to it over a straight one. Avoid shovels that are too heavy, short or have long handles that force you to bend.
3. Lift With Your Legs, Not Your Back:
   • Stand with your feet shoulder-width apart for stability.
   • Bend at your hips and knees, keeping your back straight as you lower yourself to scoop the snow.
   • Use your leg muscles to lift the shovel, keeping the load close to your body.
4. Avoid Twisting: Twisting while lifting compounds the load on your back and can lead to a strain of your lower back or worse. Instead, turn your whole body by pivoting your feet to face the direction where you want to toss the snow.
5. Pace Yourself: Shoveling is a workout! Take breaks every 15-20 minutes to rest and hydrate (This doesn’t include eating the now haha). Overexertion increases the risk of injury as muscles become fatigued.
6. Push, Don’t Lift: When possible, push the snow instead of lifting it. This reduces the load on your spine and makes the task less taxing.

Listen to Your Body

If you start to feel pain or fatigue, stop immediately. Persistent or severe back pain may signal an injury that needs professional attention. Chiropractic care can definitely help alleviate discomfort and improve your mobility, ensuring you’re ready for the next snowfall.
This winter, let’s prioritize safety and spine health. If you’re experiencing low back pain or need advice on improving your lifting technique, book an appointment with us. Together, we can keep your back strong and healthy all season long!

Stay Ahead With Chiropractic Maintenance Care

In addition to addressing acute pain, regular chiropractic maintenance care is key to keeping your body functioning at its best. Routine adjustments help maintain proper spinal alignment, improve flexibility, and prevent small issues from becoming major problems.

As the year comes to a close, remember that most insurance plans renew in January. Take advantage of your renewing yearly benefits by scheduling chiropractic treatments now and setting the foundation for a healthier year ahead. By staying proactive with regular visits, you’ll maximize your coverage and ensure consistent care for your long-term health and well-being.

Let us help you stay active and resilient, no matter what the season brings!