How to Shovel Snow Without Back Pain: 4 Physiotherapy Tips for Winter

❄️ Winter in Mississauga has arrived, and with it comes the inevitable chore of clearing the driveway. While it’s a great workout, snow shoveling is one of the leading causes of back pain from shoveling and shoulder strain during the colder months.

At Go Active Physiotherapy, we want to ensure you stay mobile and injury-free. Follow these 5 expert physiotherapy tips to protect your spine and maintain your winter injury prevention routine.

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1. Warm Up Your Muscles Before Heading Out

Cold, tight muscles are significantly more prone to injury. Think of your body like a car; it needs to idle before it hits the highway. Spend 5 minutes on a cold weather warm-up:

• Try gentle arm circles and shoulder rolls.
• March on the spot to get blood flowing to your legs.
• Perform a few light standing back extensions. Pro Tip: Warm muscles are flexible muscles, which drastically reduces the risk of sudden strains.

2. Use Safe Shoveling Techniques

The secret to shoveling snow without hurting your back is all in the mechanics. Proper form shifts the load from your spine to your powerful leg muscles.

• Bend at your knees: Never hinge at the waist. Use your legs to power the lift.
• Keep the load close: Hold the shovel handle close to your body to maintain lumbar support.
• Push, don't throw: Whenever possible, push the snow to the side. If you must lift, avoid the "heave and twist" motion, which is a major cause of disc injuries.

3. Choose the Right Equipment

Using an ergonomic snow shovel can be a game-changer. Look for a shovel with a curved handle or an adjustable length. This design reduces the amount of bending required, keeping your posture upright and your core stability intact.

4. Shovel in Short Intervals

Fatigue is when most injuries happen. Instead of waiting for the snow to stop and clearing 10 inches at once, shovel in smaller increments. Taking frequent breaks prevents muscle exhaustion and keeps your heart rate at a safe level.

5. Prioritize Hydration and Recovery

Even in the Mississauga cold, your body loses fluids. Proper hydration keeps your connective tissues supple and prevents muscle cramping. If you do feel a "tweak" or a nagging ache, don't wait for it to become a chronic issue.

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When to See a Physiotherapist in Mississauga

If the "birthday tax" or a heavy snowfall has left you feeling stiff or sore, early intervention is key.

• Physiotherapy in Mississauga: We can help you recover faster from strains and teach you specific exercises for back pain.
• Massage Therapy: Excellent for relaxing tight muscles and improving circulation after a long winter day.

Stop the ache before it starts. Book your movement assessment to ensure your body is ready for whatever the Canadian winter throws your way!