05/01/2026
❄️ Chiropractic Tips for Shovelling Snow ❄️
By Dr Emma-Louise Emerson
Winter has definitely arrived… and while snow can look pretty, snow shovelling is one of the sneakiest ways to injure your back. It often prevents people riding their horses and makes them asymmetrical in the saddle, potentially injuring the horse’s back also - ouch! 😩
Every winter we see patients come in with aches and pains that started during shovelling — or even a few days later. It’s often far more of a workout than people expect.
Here’s how to protect your back and joints when tackling the snow 👇
🧘♀️ 1. Warm up first
A few minutes of gentle stretching or a brisk walk helps loosen stiff muscles and prepares your body for lifting.
🚜 2. Push the snow where possible
Keep your feet hip-width apart, the shovel close to your body, and push rather than lift whenever you can.
🦵 3. Lift with your legs
Bend at your knees, not your back. If the snow is heavy, take smaller scoops.
🔄 4. Avoid twisting
Twisting while lifting is a common cause of disc injuries. Turn your whole body and pivot with your feet instead.
⏱ 5. Take regular breaks
Shovelling is strenuous. Rest every 20–30 minutes and stay well hydrated.
🧤 6. Use the right tools
Choose a shovel suited to your height, wear boots with good grip, and consider a snow blower if possible.
❗ Why shovelling is tough on your back
Cold temperatures tighten muscles, and repetitive lifting plus twisting puts extra stress on the spine — especially if technique slips when you’re tired.
👐 How chiropractic care can help
If you’re feeling stiff, sore, or “out of sorts” after shovelling, chiropractic care can help restore movement, reduce muscle tension, and support recovery — keeping you active through winter.
Take care, keep warm, and shovel smart ❄️
If your back doesn’t feel right, we’re here to help.
— Dr Emma-Louise 💙
