Stay Safe While Shovelling: Tips to Prevent Injury This Winter

Winter can be a beautiful season, but for many, it comes with the daunting task of shoveling snow. As we move through February and head into March, the constant cycle of snow and ice removal can take a toll on our bodies.

This past weekend, I found myself outside shoveling the driveway more than once. While taking a break, I noticed my three-year-old son, who was helping me, was having some difficulty. With great determination, he attempted to lift as much snow as possible onto his little shovel, only to have most of it tumble back onto the driveway. The snowbanks were high, making it difficult for him, but he found the struggle amusing. As he laughed, I reminded him that taking smaller amounts would make lifting easier. Instead, he decided that all the snow on the banks should go back onto the driveway—gravity wins again!

While this moment was lighthearted, it made me think about those who struggle with the physical demands of winter. So far, the snow has been light and fluffy, but soon enough, we’ll be dealing with the heavy, wet kind. That’s why it’s crucial to follow safe shoveling techniques to prevent injuries.

Essential Snow Shoveling Safety Tips

To help you avoid strain and injury this winter, here are some expert-backed tips from the Canadian Centre for Occupational Health and Safety:

1. Work at a steady pace
Rushing through shoveling can lead to fatigue and increase the risk of injury. Maintain a consistent and controlled pace.

2. Push the snow instead of lifting
Whenever possible, push the snow rather than lifting it. This reduces strain on your back and shoulders.

3. If lifting is necessary, use proper form
Bend your knees and use your legs to lift, not your back. Avoid twisting while lifting or throwing snow.

4. Lighten your load
If you need to throw the snow, reduce the amount on the shovel to minimize strain.

5. Face the direction of the throw
Never twist your body to throw snow over your shoulder. Instead, turn your whole body to face where you are throwing.

6. Take breaks as needed
Frequent breaks help prevent overexertion and reduce the risk of injury or heart strain, especially in colder temperatures.

7. Stay hydrated
Dehydration can happen even in cold weather. Drink plenty of water and avoid alcoholic beverages before or during shoveling.

8. Use the right shovel
A lightweight but sturdy shovel with a “D” shaped handle can make the job easier and reduce stress on your body.

Protect Your Body This Winter

Shoveling snow can be an unavoidable part of winter, but taking the right precautions can prevent injuries and make the task safer. If you experience persistent pain, tightness, or discomfort after shoveling, consider seeing an osteopath or physiotherapist for an assessment.

At Honsberger Physio+, we specialize in injury prevention and rehabilitation to keep you moving safely all year long. If winter has taken a toll on your body, our team is here to help! Contact us today to book an appointment.

Stay safe, stay warm, and happy shoveling!

Written by: Daniel Snider, Osteopathic Manual Practitioner, Certified Athletic Therapist

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Additional Resources

On The Blog: Osteopathy: A Holistic Approach to Health