Real Life Relief: How to Protect Your Back while you Shovel
Real Life Relief is a space for practical, evidence-based answers to everyday health and movement questions. I’m Samantha Zimmermann, a Doctor of Physical Therapy specializing in human performance, orthopedics, sports, and pelvic floor care. My goal is simple: help you move better, feel better, and live well, starting with answers you can trust.
As soon as last month’s edition went into print, we were hit with the storm of the decade leaving many of us with the unpleasant task of shoveling feet of snow. Several segments on local news stations offered tips on how to shovel snow without pain—but the advice was impractical at best and sometimes even wrong. So, here’s February’s Real Life Relief question:
How can I shovel snow without killing my back and shoulders for a week?
The combination of bending, lifting, and twisting with weight places the highest stress on the lower back and significantly increases the risk of what is commonly called a “slipped disc”. Avoiding these combined motions dramatically reduces stress on your spine – not just when shoveling, but with everyday tasks like raking, lifting, and even vacuuming.
One of the biggest mistakes I see in people with back pain is leaning too far past their feet during movement. Whether you’re shoveling or lifting heavy objects, your best strategy is to keep the load as close to your center of gravity (your abdomen) as possible. Set your feet slightly wider than hip-width, stay close to the snow you’re moving, and once your shovel is loaded, turn your feet to face where you plan to dump it instead of twisting at the waist to dump the snow.
Many people also clear snow the same way they carry in grocery bags – by loading as much as possible into each scoop to reduce the number of repetitions. While that feels efficient, it creates unnecessary load on your back and shoulders. A better strategy is to move only what you can handle without straining. It may take a few extra scoops, but smaller, lighter scoops significantly reduces stress on your tissues and lowers the risk of injury.
Core engagement is a concept many people recognize from the gym, but how does it apply to keeping pain down while shoveling? Before each scoop, brace your abdomen. This doesn’t mean holding your breath. Instead, think of gently tightening your core, as if pulling your belly button slightly toward your spine while continuing to breathe normally. Then go for the snow directly in front of you rather than reaching out to the side.
One final tip: there’s a reason penguins thrive on ice. They don’t slip and slide because they keep their body mass balanced over their center of gravity. To reduce your risk of falling, shift your weight slightly forward onto the balls of your feet, widen your stance, and take small, shuffling steps—just like a penguin. Your dry, pain-free bottom will thank me later!
To have your question featured in the next Real Life Relief, email:
samantha@eliteptcare.com
Dr. Samantha Zimmermann, PT, DPT, OCS, SCS, CSCS is a Doctor of Physical Therapy specializing in sports, orthopedic, and pelvic floor rehabilitation and the owner of Elite Care Physical Therapy in Windham.
