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Tired of Hurting Your Back While You Shovel Snow?!

Dr. Caren Fortin, BHK, DC - Doctor of Chiropractic


As I sit here and write this, I’m looking out my window at the first snowfall of 2020. Mother nature spared nothing and provided us with a heaping helping of the white stuff! As beautiful as the snow is to look at, every year, many backs are injured from having to shovel snow. I’m here, with the help of the Ontario chiropractic association, to provide you with some tips and suggestions to reduce the occurrence of this happening.


  • Drink plenty of water! You should be doing this anyways, but dehydration can set you up for injury.

  • Go for a brisk walk for a few min to warm up your joints and muscles.

  • Dress in layers. Take a layer off, as you get warm. Use this moment to take a breather from shoveling.

  • Footwear is important. Shoes or boots with a solid tread will help keep your footing and reduce slips.

  • Picking the right shovel is key. A lightweight, push style shovel, with a small blade. The smaller blade will mean less snow on your shovel, which also means less chance of injury. Spraying the shovel with a silicone spray beforehand will help the snow slide off easier.

  • Push the snow to the side. Don’t throw it. If you must throw it, do not twist or turn. Throw it directly in front of you.

  • Use your legs to lift, not your back. Keep your back straight and use those large leg muscles to lift the snow.

  • Watch for icy surfaces. Be aware of your foot placement and throw some salt or sand down to ensure a solid footing.

  • If you do tweak your back, your favourite chiropractors at Wellness for the Body are ready to help you. Call 905.465.4595 to book with Dr. Caren or Dr Tara.

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