12/20/2025
Stay Safe While Shovelling!
Winter in Nova Scotia means snow — and lots of it.
Before you head outside, keep these 5 tips in mind to help prevent injuries:
1. Warm up first:
Shovelling is a workout—prepare your body.
March in place or walk briskly.
Do 10–15 gentle squats.
Arm circles and trunk rotations.
Light stretches for hamstrings, hip flexors, and shoulders.
2. Use proper technique:
Push, don’t lift, whenever possible. Sliding the snow is far safer than lifting it.
If you must lift:
Keep feet hip-width apart.
Bend at your hips and knees, not your low back.
Keep the shovel close to your body (reduces spinal load).
Lift using your legs, not your back.
Avoid twisting—turn your whole body by stepping, rather than rotating your spine.
3. Choose the right equipment:
A lightweight plastic shovel reduces strain.
A bent-handle/ergonomic shovel helps keep your back more upright.
Consider a pusher-style shovel for large, lighter snowfalls.
4. Engage your core:
Think about gently tightening your abdominal muscles as you lift or push. This helps protect your spine from shear forces.
5. Pace yourself:
Shovel smaller loads rather than filling the shovel completely.
Take a break every 10–15 minutes, especially during heavy, wet snow.
Stay hydrated, even in cold weather.
A few minutes of preparation can protect your back, shoulders, and knees all season long.
Stay safe, stay active, and if pain does sneak up on you, a physiotherapist can help.
Photo ID: Graphic titled “5 Shovelling Tips” from the Nova Scotia Physiotherapy Association. On the right side, there is a photo showing a person from the waist down using a bright red snow shovel outdoors in a snowy environment. The left side of the graphic lists five tips for safe snow shovelling, and the bottom includes the association’s social media handle.
