Snow, Shoveling, and Chiropractic Care: Tips for Preventing Back Pain This Winter

Are you falling victim to the aches and pains that come with shoveling snow? Learn how Dr. Kevin Tucker and Dr. Jose Guerra at Tucker Chiropractic in Blue Springs, MO can help!

As the winter months roll in, snow can bring both beauty and challenges. While it’s lovely to see the world covered in a blanket of white, the act of shoveling snow can often lead to aches and pains, particularly in the back. Improper lifting techniques, overexertion, and the cold can all contribute to injuries. Chiropractic care can offer effective relief and help prevent further discomfort. In this blog, we’ll discuss how shoveling snow affects your body, why chiropractic care can help, and some at-home tips to manage or prevent back pain this winter.

How Shoveling Snow Affects Your Body 

Shoveling snow is a physical activity that requires bending, twisting, and lifting—movements that can put a strain on your spine, muscles, and joints. When you shovel, your body may not be in the optimal position, which can lead to improper alignment. The cold weather also causes muscles to contract, making them more prone to strain and injury.

Common injuries related to snow shoveling include:

1. Muscle Strains: 

Shoveling involves repetitive motions, which can strain muscles in the lower back, shoulders, and arms.

2. Disc Injuries:

Twisting and bending the spine improperly while shoveling can place excessive pressure on the discs in your spine, which may cause bulging or herniated discs.

3. Spinal Misalignment:

Shoveling snow with poor posture can cause misalignments in your spine, leading to discomfort and long-term pain.

4. Knee Injuries:

The repetitive bending can also put pressure on your knees, especially when shoveling heavy snow.

How Chiropractic Care Can Help

Chiropractic care is designed to address musculoskeletal pain, including issues caused by poor posture, repetitive motion, and physical exertion—such as shoveling snow. Chiropractors specialize in identifying misalignments in the spine (also called subluxations) and correcting them using manual adjustments. These adjustments help restore proper alignment, reduce pain, and improve mobility.

1. Spinal Alignment and Pain Relief:

By realigning your spine, chiropractic care can alleviate pressure on nerves and muscles, helping to reduce pain and discomfort caused by misalignment or muscle strain.

2. Improved Range of Motion:

Chiropractic adjustments can improve flexibility and mobility, especially in the lower back and neck areas, which are often affected by shoveling. This can help you move more freely and reduce the risk of further injury.

3. Enhanced Muscle Function:

Regular chiropractic care can help reduce muscle tension and promote better overall function. With improved muscle health, you may be less likely to experience muscle strains and spasms after shoveling.

4. Injury Prevention:

Chiropractors can teach you proper body mechanics and posture, so you can shovel more safely in the future. They may also provide exercises or stretches to strengthen muscles and prevent future injury.

At-Home Tips for Preventing and Relieving Back Pain from Shoveling

While chiropractic care can be an essential part of recovery, there are also several at-home strategies you can adopt to prevent or alleviate back pain caused by shoveling snow.

1. Use Proper Shoveling Technique

• Bend from your knees, not your back: Keep your knees bent and squat down to scoop up the snow, rather than bending over at the waist. This minimizes the strain on your lower back.

• Lift with your legs: Use the strength of your legs, not your back, to lift the snow. This will help prevent muscle strain in your back.

• Avoid twisting: When throwing the snow, pivot with your hips and feet rather than twisting your back. This reduces the risk of twisting injuries to the spine.

2. Warm Up Before Shoveling

• Cold temperatures can stiffen your muscles, making them more prone to injury. Take a few minutes to warm up your body before heading out to shovel. Gentle stretches or light exercises can help prepare your muscles for the task.

3. Take Frequent Breaks

• Avoid overexerting yourself by taking regular breaks while shoveling. Resting allows your muscles to recover and reduces the risk of fatigue-related injuries.

4. Stay Hydrated

• It’s easy to forget to hydrate when it’s cold outside, but staying hydrated helps keep your muscles functioning properly. Drink water before, during, and after shoveling to prevent cramps and strains.

  

5. Wear the Right Footwear

• Proper footwear is essential for stability and support. Choose boots with good tread to prevent slipping. This is especially important when shoveling on icy surfaces.

6. Use a Shovel That Fits Your Height

• Consider using a shovel with an ergonomic handle that fits your height. This can reduce the need for bending and help you maintain better posture while shoveling.

7. Apply Heat or Ice After Shoveling

• If you experience soreness after shoveling, applying a cold compress or ice pack to the affected area for 15-20 minutes can reduce inflammation. Heat therapy, such as a warm bath or heating pad, can help relax tense muscles and improve circulation.

8. Perform Strengthening and Stretching Exercises

• Strengthening exercises for your core, back, and legs can help reduce the risk of injury when shoveling. Focus on exercises that improve your flexibility, posture, and balance. Stretching before and after shoveling can also prevent muscle stiffness and tightness.

  

Conclusion

Snow shoveling is a common winter activity, but it can lead to serious back pain if not done properly. Chiropractic care can provide valuable relief by restoring proper spinal alignment, reducing pain, and preventing future injuries. By following the right techniques, warming up beforehand, and using at-home remedies like heat, ice, and stretches, you can minimize the strain on your body and enjoy a pain-free winter.

If you’re experiencing persistent back pain after shoveling snow, consider booking an appointment here at Tucker Chiropractic in Blue Springs, MO, Dr. Tucker and Dr. Guerra are here ready to serve you! Healing happens here!

References:

1. "Snow Shoveling: Preventing Back Injury." American Chiropractic Association. https://www.acatoday.org

2. "Shoveling Snow: Tips to Avoid Injury." Mayo Clinic. https://www.mayoclinic.org

3. "How Chiropractic Care Can Help With Back Pain." American Chiropractic Association. https://www.acatoday.org

Schedule an appointment with your Blue Springs Chiropractors at: https://tuckerchiro.com/choose-provider-new