Winter Shovelling Safety: Protect Your Back, Stay Injury-Free

With winter weather upon us, snow shovelling becomes part of our weekly routine. Although it may seem like a simple task, it places significant strain on the back, shoulders and cardiovascular system. Many seasonal injuries can be prevented with proper preparation and safe technique. At Meadowlands Physiotherapy, we want to help you stay healthy and active throughout the winter months.

Tips for Safe Snow Shovelling

Warm Up Before You Begin

Spend 5 to 10 minutes preparing your body. Light stretching and gentle movements such as arm circles, marching on the spot and trunk rotations increase circulation and reduce stiffness.

Select Proper Equipment

Choose a shovel that suits your height and strength. A smaller blade reduces the amount of snow per lift. Handles that allow you to stay more upright can decrease strain on the lower back.

Safe Technique Matters

Push snow when possible. If lifting is necessary:
• Bend through your knees, not your back
• Keep the snow close to your body
• Engage your core muscles for stability
• Turn your entire body instead of twisting at the waist

Pace Yourself

Shovelling is demanding. Take breaks every 10 to 15 minutes, hydrate, and work at a steady pace to avoid fatigue and overexertion.

Wear Proper Footwear

Supportive, slip-resistant boots help prevent falls on icy surfaces.

Listen to Your Body

Stop immediately if you notice sudden back pain, dizziness, shortness of breath beyond typical exertion, or any symptoms that feel out of the ordinary. If discomfort, tightness or pain lingers after shovelling, physiotherapy treatment can help reduce strain, restore range of motion and improve muscle strength so you can continue through the season more comfortably.

These tips and tricks will help keep you safe this winter!