Shoveling snow is a winter necessity for many, but it’s also a leading cause of back pain and muscle strain during colder months. The repetitive motion, combined with heavy lifting and awkward postures, can take a toll on your body if not done properly. At Unity Chiropractic Wellness, located near Grand Central Terminal in NYC, we help patients recover from snow-shoveling injuries and provide tips to prevent them.
Why Shoveling Snow Causes Pain
- Poor Lifting Technique
- Bending at the waist instead of the knees strains the lower back.
- Heavy Loads
- Wet, packed snow is dense and heavy, putting extra pressure on your muscles and joints.
- Twisting Motion
- Turning your torso while throwing snow can strain your spine and obliques.
- Repetitive Motion
- Repeating the same movements for extended periods tires your muscles and increases the risk of injury.
- Cold Muscles
- Shoveling without warming up tightens muscles, making them more prone to strains.
Common Injuries from Snow Shoveling
- Lower Back Strain: Overexertion or poor posture while lifting snow can lead to back pain.
- Shoulder Pain: Repeated lifting and throwing motions can inflame the shoulder joints.
- Knee Discomfort: Stress on the knees from bending incorrectly or slipping on ice.
- Wrist Strain: Gripping the shovel too tightly or twisting can cause wrist soreness.
Tips to Prevent Snow-Shoveling Pain
- Warm Up Before You Shovel
- Do 5–10 minutes of light exercises, such as jumping jacks or brisk walking, to loosen your muscles.
- Use Proper Technique
- Bend at your knees and hips—not your waist—when lifting snow.
- Keep the shovel close to your body and avoid twisting your back.
- Choose the Right Shovel
- Use a lightweight, ergonomic shovel to minimize strain.
- Push snow instead of lifting it whenever possible.
- Take Breaks
- Shoveling continuously can lead to overexertion. Take a 5-minute break every 15–20 minutes.
- Dress Warmly and Wear Proper Shoes
- Cold muscles are more prone to injury. Wear layers and non-slip footwear to stay warm and stable.
How Chiropractic Care Can Help
If snow shoveling has left you in pain, chiropractic care can provide relief and prevent future injuries. At Unity Chiropractic Wellness, we offer:
- Spinal Adjustments
- Realign your spine to reduce tension and alleviate back pain.
- Soft Tissue Therapy
- Loosen tight muscles and improve circulation for faster recovery.
- Rehabilitative Exercises
- Strengthen muscles and improve flexibility to prevent future injuries.
- Postural Advice
- Learn techniques to protect your spine and joints during physical activities like shoveling.
Get Relief for Snow-Shoveling Pain Today
If shoveling snow has left you with back pain or other injuries, visit Unity Chiropractic Wellness at 11 East 44th Street, New York, NY 10017. Call us at 917-338-7811 or book your appointment online today.
Stay safe this winter and let us help you recover and prevent future pain!