Cambridge’s winters are beautiful, but shoveling is part of the season. Clearing snow can be surprisingly demanding, especially early in winter when your body has not yet adapted to the workload. A few simple technique changes can help reduce strain on your back while keeping walkways and driveways clear.
Why Shoveling Can Aggravate Your Back
Shoveling combines cold temperatures, repetitive movements, and lifting, often with awkward posture. Cold muscles and joints may feel stiffer, which can increase strain through the lower back. Heavier, wet snow can quickly add to the physical load, especially when lifting and twisting at the same time.
Protect Your Back With Smarter Technique
Treat shoveling like a workout rather than a quick chore. Warm up briefly before heading outside. When shoveling, bend through your hips and knees instead of your waist, keep the shovel close to your body, and step to turn rather than twisting your spine.
When possible, pushing snow instead of lifting can also reduce strain. Taking regular breaks during heavy snowfall helps prevent overloading tired muscles. A lighter shovel and smaller loads can also help, especially if you have had back flare-ups before.
Warning Signs To Stop Shoveling Right Away
Stop immediately if you notice any of the following:
- Sharp, sudden pain that makes it hard to stand upright
- Pain that is worsening with each shovel load
- Numbness, tingling, or pain travelling into the leg
- New weakness, or a feeling that your leg might give way
- Pain that feels severe enough that you cannot walk normally
If symptoms are severe, rapidly changing, or you are concerned, seek urgent medical assessment.
How Helios Physiotherapy and Rehab Supports Shoveling Injuries
If you have a shoveling related flare-up that is not an emergency, timely care can help you understand what is contributing to your pain and what to do next. We often have appointments available within 24 hours, depending on demand and scheduling. Your physiotherapist will assess how you are moving, which tissues may be irritated, and which daily activities are most likely to aggravate symptoms.
Care may include manual therapy to support mobility and reduce stiffness, laser therapy to help manage inflammation and discomfort, and a progressive exercise rehabilitation plan to rebuild strength and confidence. Just as importantly, you will receive guidance on pacing, posture, and safer movement strategies to help reduce the chance of recurrence during future storms.
Book an Appointment
If back pain is lingering after shoveling, or you want help staying ahead of flare-ups this winter, book an appointment with our Cambridge team today. We will assess your symptoms and help you build a plan for safer movement and steadier recovery.