Hurt Your Back Shoveling Snow? Here’s How to Control Your Pain

Why is shoveling so painful?

Whether you have poor or perfect form, a traditional shovel or an ergonomic one, you can expect to experience back pain from shoveling at some point this season. The load of heavy, wet snow and repetitive strain from shoveling contribute significantly to low back pain. Improper technique, such as twisting or rounding the back, can lead to lumbar disc derangement and disc herniation, which may cause radiating pain, tingling, or numbness. Localized pain in the lower back is common after shoveling and can range from mild discomfort to severe, debilitating pain. To reduce the risk of injury, it is important to avoid twisting just your torso. Instead, turn your whole body and push the snow to the side rather than lifting and tossing it. Unfortunately the cold weather doesn’t help when it comes to avoiding injury.

That's right, the cold can make pain even worse.

Cold temperatures cause blood vessels in the extremities to narrow and divert extra blood to vital areas such as the brain, heart, lungs, and bowels. This leaves less blood in your muscles, tendons, and ligaments, causing the structures that support your back to tighten, making it easier to pinch a nerve or worsen a pre-existing condition.

Time of day is important too.

Though most don't realize it, the time of day at which you shovel can also heighten the risk of injury. More specifically, shoveling first thing in the morning. When you lay down to sleep, the discs in your back are no longer under constant compression from being upright. This causes the discs to absorb more water and swell, often resulting in muscle stiffness or soreness at the start of the day. Next time you wake up to find your car snowbound, try warming up your muscles by stretching and moving around a bit before grabbing the shovel.

If you're reading this article, you are most likely experiencing (or preparing for) back pain brought on by shoveling. If not given the proper attention, a simple tweak in the wrong place can turn into weeks of discomfort. To minimize your pain's impact on holiday celebrations, the trick is to act as early as possible.

The importance of stretching before and after shoveling

When it comes to shoveling snow, stretching is one of the most effective ways to protect your back and prevent injury. Before you even pick up your shovel, take a few minutes to warm up your body with gentle stretches. Focus on your leg muscles, hips, and lower back - these areas do the heavy lifting during snow removal and are most at risk for strain, especially in cold weather. Warming up increases blood flow, loosens cold muscles, and prepares your body for the repetitive movements and heavy lifting that come with clearing snow.

Don’t forget your core muscles, either. A strong, flexible core helps you maintain proper technique and reduces the risk of acute pain or further injury. Try dynamic stretches like gentle lunges, hip circles, and torso twists (without over-rotating) to get your whole body ready for action.

After you’ve finished shoveling, take time to stretch again. This helps your muscles recover, eases soreness, and prevents stiffness that can lead to back pain or even more serious issues like herniated discs. Hold each stretch for 15-30 seconds, and remember to breathe deeply to help your muscles relax and release tension. Pay special attention to your back, shoulders, and legs, as these areas often bear the brunt of snow shoveling.

Incorporating stretching into your snow shoveling safety routine is a simple way to support spine health and prevent future injury. Regular exercise, using proper technique, and avoiding twisting or sudden movements will also help keep your back strong and pain-free throughout the winter. If you experience severe or persistent pain, numbness, or tingling after shoveling snow, don’t ignore it—these symptoms could signal a more serious injury. Seek medical attention from a medical professional or physical therapist to get the right treatment and prevent further injury.

By making stretching a regular part of your snow removal routine, you’ll reduce your risk of back injuries and keep your body ready for whatever winter throws your way. Stay safe, stay warm, and take care of your spine this season!

Now is the time to act! 4 steps to managing your pain.

Here are some ways you can work to reduce your pain after shoveling:

If your back pain interferes with daily activities, mobility, or sleep, it is important to seek medical attention. Most post-shoveling soreness improves within a few days with simple self-care remedies, but if your pain lasts longer than 4 to 6 weeks, you should talk to a healthcare professional.

1. Take a break from shoveling

The first step is to stop shoveling. The average person with a double driveway will shovel between 1,100 and 1,500 pounds of snow after a six-inch snowfall. Keep that in mind before simply persevering through your discomfort. Instead, take some time to gently stretch or massage the muscle. Even a two minute break every ten minutes can do wonders in preventing injury. Some stretches you can do to relax your back include child’s pose, cat-cow stretch and hip circles.

2. Heat/Ice sore muscles

After shoveling, consider taking a hot shower or an Epsom-salt bath, followed by icing the muscles in pain. Heat therapy can help relax tense muscles, improve blood flow, and facilitate tissue healing after shoveling. A good rule of thumb for icing muscles is 20 minutes on, 20 minutes off, repeat. This will constrict blood vessels to reduce inflammation and pain in tender areas.

3. Physical stimulation

Keep your body loose and limber! Try to move your body in a way that doesn’t strain the areas of pain. Even just walking around the house while gently swinging your arms can help stimulate and loosen the muscles supporting your lower back. Do this before shoveling and during your breaks. This is especially important given the lessened opportunity for physical activity in the winter, which leaves lumbar support muscles weakened and out of practice.

To protect against back pain shoveling snow, exercise regularly throughout the year, focusing on core and leg strengthening exercises. Incorporating specific exercises, such as stretching, core strengthening, and functional movements, can help prevent injury and aid recovery. If you experience back pain after shoveling, a physical therapist can assess your condition, provide hands-on treatment, and support your recovery.

4. Pain therapy devices

For a more proactive approach to minimizing muscle pain, look into purchasing a pain therapy device. Modern pain relief technology allows for electrical nerve and muscle stimulation from the comfort of your home. This will reduce pain levels, improve muscle performance/blood circulation, and maximize confidence in your ability to perform day-to-day tasks. One device that is well-suited to relieve shoveling pain is our Triple Action Back Belt.

What is the Triple Action Back Belt?

The DR-HO’S Triple Action Back Belt was created to be a portable method of pain relief. You can wear it whenever and wherever you need it – whether you are on the move shoveling snow, sitting down, or lying down. It uses TENS (Transcutaneous Electrical Nerve Stimulation) and EMS (Electrical Muscle Stimulation) along with our proprietary AMP (Auto Modulated Pulses) technology to provide gentle pulse therapy, manually contracting and relaxing back muscles. You'll notice the muscle stimulations right away as the belt works to relieve your back and provide core support.

Shop the Triple Action Back Belt

This holiday season, we want you to be able to focus on your loved ones, not your pain. When you purchase a DR-HO'S device, you are making a long-term investment in your own confidence and well-being. Our devices are a one-time purchase that can be used multiple times a day for years to come. With nearly 4 decades of research and experience in pain therapy, DR-HO'S products are known for their consistency and reliability, giving you more control over your pain.

The holidays shouldn't be spent in pain.

Back pain is especially brutal in how relentlessly it affects your ability to perform simple tasks such as preparing the holiday feast, sitting through your favourite festive movie or spending quality time with your family. Whether you or a loved one are suffering from daily pain, arthritic pain or chronic pain, our products are here to help.

Take advantage of our holiday deals and give a gift (or treat yourself to one!) that will make a tangible difference in every day. Let's make this holiday season a memorable one for celebration and relaxation!

Disclaimer: DR-HO'S content is intended for informational purposes only and should not be taken as medical advice. Please consult a certified medical professional for diagnosis and treatment recommendations.