Ask an Expert: How Do I Prevent Hurting My Back When Shoveling Snow?

Question: How do I prevent hurting my low back when shoveling snow?

Answer: There are several things we can do to prevent low back injury when shoveling. Preparation is key! If you look outside and see snow falling, check the local weather. If it is going to be a prolonged event, you should plan to go out and shovel in phases to decrease the workload. Remember, wet snow is heavy snow.

If you do not own an ergonomic shovel, get one now. This allows you to hold the shovel properly with on hand at the top of the handle and another closer to the shovel blade if you have to lift the snow. Whenever possible, push the snow vs lifting shovels full of snow. If you must lift the shovel, bend at the knees and hips while avoiding the dreaded BLT! This means do not perform the combination of bending/lifting/twisting.

Once again, prevention is key! If you have a history of your back giving you pain with shoveling, go to physical therapy before you are injured. We can perform an assessment and determine where the underlying issues are. We will address strength deficits and provide instruction in core stabilization and proper lifting techniques. Then you can say…LET IT SNOW!

Jennie Gaskill, PTA is an experienced and dedicated physical therapist assistant at Frederick Health Physical Therapy and Sports Rehab in Mt. Airy, Maryland. She earned her Associate’s degree in Physical Therapy Assistant from Carroll Community College and has developed a passion for orthopedics, manual therapy, and sports rehabilitation. Jennie’s passion for helping patients reach their full potential has made her a truly invaluable member of Tx:Team for the past 8 years.