The snow and ice have officially arrived in New England — which means one thing for many of us: shoveling season is here. ❄️

While shoveling snow is a common winter chore, it can also put significant strain on your back, shoulders, and joints if done incorrectly. The good news? With the right tools and techniques, shoveling can be safer, more efficient, and far less taxing on your body.

Here are some expert tips to help you shovel smarter this winter:

Choose the right shovel –

• Choose a shovel that is ergonomically correct – a shovel with a curved handle. These shovels help you to keep your back straighter reducing spinal stress.
• For snow, consider a shovel with a plastic blade instead of metal – plastic is lightweight – isn’t the snow heavy enough?
• Sometimes a smaller blade is better. You will not be able to shovel as much per shovel load, but the load will weigh less, which puts less strain on the spine.

Shoveling Techniques –

• Warm up: warm muscles work better. Take some time to stretch to prepare your body for activity.
• Hand placement: Just like with a golf club, hand placement on the shovel handle is very important! Don’t put your hands (grip) close to one another. Create some distance between the hands. This will give you more leverage and make it easier to lift snow.
• Push rather than lift – pushing the snow with the shovel instead of lifting can help reduce the strain on your body. When lifting snow, bend your knees and use your legs when possible.
• Posture – think about good posture and maintaining the natural curve of your spine.
• Bend your knees – Stand with your feet about shoulder width apart to maintain balance. Try to keep the shovel close to your body. Bend at the knees, not the waist or back. Tighten your stomach muscles as you lift the snow. Lift with your legs, not your back.
• Don’t twist – do not twist your body, instead, step in the direction that you are throwing the snow or dirt. This will help prevent the lower back from twisting and alleviate any back soreness that you might typically experience.
• Throwing – don’t throw snow or dirt over your shoulder! Go forward with it.
• Wear layers – dress in layers and remove them as you get warm to help maintain a comfortable body temperature.
• Pace & hydrate – lastly, pace yourself and drink lots of water while shoveling. Take frequent breaks to stretch your back and extremities.

Fresh snow is lighter in weight, so clear snow as soon as it has fallen. Snow becomes dense as it compacts on the ground. Wet snow is very heavy and can also turn into ice. One shovelful can weigh 20 pounds or more!

Feeling Sore After Shoveling?

If snow shoveling leaves you stiff, sore, or in pain, we can help. Our team is here to get you moving comfortably again — and keep winter aches from lingering.

Schedule an appointment now to see a PT. Your body will thank you!