8 Tips for Avoiding Musculoskeletal Injuries While Shoveling Snow

When winter storms roll in, like we just experienced this past weekend, many of us head outside with a shovel in hand to clear driveways, sidewalks, and walkways. Even with a snowblower there can still be areas that require shoveling. But snow shoveling is no small task. It can be a demanding workout that challenges your shoulders, back, core, and legs, often in cold, slippery conditions. Every year, people experience strains, sprains, and back injuries simply because they underestimate how physically intense snow removal can be.

The good news? With proper preparation and technique, you can significantly reduce your risk of musculoskeletal injuries. Here are practical, winter-specific tips for shoveling snow safely.

1. Warm Up Before Heading Into the Cold

Cold temperatures tighten muscles, reducing flexibility and increasing injury risk when you suddenly start lifting heavy, wet snow.

Try a 3–5 minute warm-up indoors:

• March in place or take a brisk walk
• Do gentle arm circles or shoulder rolls
• Stretch your hamstrings, hip flexors, and lower back

Warming up boosts circulation and helps your muscles respond better once you’re outside.

2. Pick the Right Snow Shovel

Your shovel plays a major role in how safe and efficient your snow removal will be.

Look for features such as:

• Lightweight plastic blades (less load per scoop)
• Ergonomic or curved handles to reduce bending
• Smaller blade size so you don’t unintentionally lift overly heavy snow

Remember: wet or compacted snow weighs significantly more than powder, so choosing a shovel that limits load size helps protect your back and shoulders.

3. Push the Snow Instead of Lifting It

Whenever possible, push snow forward instead of scooping and tossing it.
Use a pusher-style snow shovel for long driveways or large, flat surfaces. Pushing reduces both the weight you lift and the repetitive strain on your back.

4. Use Proper Snow-Shoveling Technique

Moving snow places unique demands on your body. If you must lift, good form is the best way to avoid strains and pulls.

Technique tips:

• Bend at your knees and hips, not your back.
• Keep each shovel load close to your body.
• Lift with your legs, using your stronger lower body muscles.
• Avoid twisting your spine. When you need to throw snow to the side, pivot your feet and turn your whole body instead of rotating from the waist.

Small adjustments like these help prevent lower-back and shoulder strains, which are two of the most common snow-shoveling injuries.

5. Pace Yourself in Winter Conditions

Shoveling snow is cardiovascular exercise on top of muscular work, and cold weather can make the body fatigue faster.

Use these pacing strategies:

• Try the 10-3 rule: work for 10 minutes, rest for 2–3.
• Stay hydrated because even cold air causes fluid loss.
• Break large areas into smaller sections to avoid overexertion.
• Frequent breaks help maintain good technique, especially as fatigue sets in.

6. Dress Warmly, but Don’t Sacrifice Mobility

Bulky winter gear can restrict movement, making it harder to maintain safe form.

Aim for:

• Warm but flexible layers
• Waterproof gloves that provide good grip
• Non-slip, insulated boots for traction on icy surfaces

Preventing slips is one of the biggest keys to preventing unexpected muscle strains.

7. Be Extra Cautious with Heavy or Wet Snow

Snow weight varies dramatically. Wet snow can weigh three to four times more than powdery snow.

Safety tips:

• Shovel smaller amounts at a time
• Remove deep snow in layers, not full-depth scoops
• Consider using a snow pusher or snow blower during heavy storms

Knowing when to scale back your effort protects your back, shoulders, and core muscles.

8. Cool Down and Stretch After You Finish

Once the hard work is done, give your muscles a chance to relax and recover.

Focus on stretching or foam rolling:

• Lower back
• Hamstrings
• Hip flexors
• Chest and shoulders

This helps reduce stiffness and soreness later in the day.

Snow shoveling may be a winter necessity, but it doesn’t have to leave you sore or injured. By warming up, using proper technique, pacing yourself, and understanding the extra physical demands of snow removal, you can keep your muscles protected and your walkways clear all season long.