David Saunders
The first proper winter storm has a way of turning quiet streets into a postcard — and turning perfectly decent backs into complaints departments. Emergency rooms and orthopaedic practices often see a sharp rise in back injuries tied to snow shovelling, and it’s not hard to see why: you’re lifting awkward, uneven weight in the cold, with stiff muscles and a spine that was never designed to be a rotating crane.
Dr Gbolahan Okubadejo, an NYC spinal and orthopaedic surgeon, says the danger is built into the job itself. Shovelling stacks up multiple risk factors at once: cold, tight muscles; heavy, lopsided loads; repetitive lifting; and those sneaky twist-and-throw motions that feel efficient until your lower back lodges a formal complaint.
“People underestimate how physically demanding snow shovelling is,” says Dr Okubadejo. “Every winter we see muscle strains, disc injuries, and flare-ups of chronic back pain that could have been prevented with better technique and pacing.”
That line — technique and pacing — is the whole game. Most of us approach snow shovelling like it’s a sprint: get it done, get inside, job finished. But your spine would prefer you treat it like a sensible training session: warm up, move well, take breaks, and don’t try to set a personal best on the first heavy scoop.
Below are Dr Okubadejo’s practical, spine-saving tips — the kind you’ll wish you’d followed the moment you feel that first sharp tug.
Back-saving snow shovelling tips (from a spine specialist)
Warm up first (yes, really)
A few minutes of light movement loosens cold muscles and reduces injury risk. Think brisk walking, marching on the spot, gentle hip hinges — anything to get blood moving before you load your back.
Push when you can, lift only when you must
Pushing keeps the spine in a safer, more neutral position. If you can “plough” snow to the side rather than heaving it up and over, your back will thank you.
Take smaller scoops and clear more often
Big, compacted loads are where trouble starts. Smaller loads — even if it takes a few more passes — reduce sudden stress on the lower back.
Keep the shovel close to your body
The farther the weight is from you, the more leverage it has on your lower back. Keep the load tight, like you’re carrying something valuable (because you are).
Bend at the hips and knees, not the waist
Let your legs do the work rather than your spine. Hinge at the hips, drop into your knees, and keep your back in a strong, neutral position.
Face where you’re throwing
If you’re tossing snow to the right, point your feet to the right. Turn your whole body instead of twisting your torso.
Avoid twisting under load
Twisting while lifting or tossing snow is a common cause of disc injuries. If you remember one rule during snow shovelling, make it this: lift straight, turn with your feet, then release.
Breaks aren’t optional — they’re part of doing the job safely
Once fatigue sets in, posture goes and the risk of injury climbs. Take short, regular pauses to stay sharp and keep the strain off your back.
Use the right shovel
Lightweight, ergonomic shovels reduce awkward positioning and strain. The “right” shovel is the one that helps you move snow without forcing your spine into odd angles.
Watch your footing like it’s part of the job (because it is)
Slips on ice can cause sudden twisting or jolting movements — exactly the kind that injure the spine fast. Clear to traction, wear proper boots, and take your time.
Stop when pain starts
Pain is a warning sign, not something to power through. If your back starts talking, listen — continuing can turn a small strain into weeks of misery.
Consider alternatives for heavy snow
Snow blowers or professional removal can prevent serious injuries, especially if you’ve had back trouble before. There’s no medal for doing it the hard way.
The bottom line
Snow shovelling looks harmless until it isn’t. Treat it like physical work, respect the cold, and move like you’re protecting your back — because you are. A few smart adjustments can be the difference between a clear driveway and a winter spent negotiating with your spine.
Dr Gbolahan Okubadejo is a spinal and orthopaedic surgeon specialising in spine care, injury prevention, and surgical treatment of back and neck conditions. More information is available at www.nynjspine.com
