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With an annual average accumulation of 53 inches, Ontario is no stranger to snow. Every resident knows the pastime – or perhaps better said inescapable duty – of clearing their driveway on a regular basis. Back pain is a common byproduct of snow shovelling. What begins as minor discomfort can quickly escalate to debilitating pain that affects daily functioning well beyond the winter months. Understanding the mechanics behind these injuries is the first step toward prevention. We'll cover that and more in this article.
Let's begin with an assessment of the movements that make snow shoveling possible. Multiple body parts, muscles, and joints have a part to play in each dig. First, there's the stance, supported by your legs and core. The quadriceps, hamstrings, and gluteal muscles engage to maintain this position while the abdominal and lower back muscles provide crucial stability.
Strain from most of the actual heavy lifting typically goes towards the hands and forearms. The flexor muscles in the fingers contract to grip the shovel handle firmly, while the extensor muscles work to stabilize the wrist.
The actual shoveling motion involves a complex interplay between your shoulders, back, and arms. As you bend to scoop snow, your spinal erectors flex while your deltoids and biceps prepare for the lift. When you raise and throw the snow, your triceps, trapezius, and latissimus dorsi muscles generate the necessary force to propel snow away from the clearing area.
The human body is amazing in that it can repeat this complicated sequence countless times over - and in cold climates no less. But there are limits.
One person's shoveling abilities may be different from the next depending on a variety of physiological factors. Age plays a significant role, as muscle mass and flexibility naturally decline over time. Body composition also matters - those with greater muscle-to-fat ratios may find the task less taxing. Even height and limb length can affect leverage and efficiency during the shoveling process.
Previous injuries, particularly to the back or shoulders, can severely limit one's snow-clearing capabilities. The cardiovascular system's condition is equally important, as the combination of heavy exertion and cold air places considerable demands on the heart and lungs.
Your spine serves as the central support column during snow shoveling. Its vertebrae – cervical, thoracic, and lumbar – work in concert to distribute force throughout the body. Of particular importance is the lumbar region, which bears the brunt of the load during lifting. When proper form is maintained, the spine distributes weight evenly, minimizing stress on any single vertebra. However, improper technique – especially twisting while lifting – can place dangerous shearing forces on these structures. It's no wonder why so many people experience back pain after a heavy snowfall.
When fatigue sets in and form deteriorates, compensatory movements often lead to increased stress on vulnerable areas. The intervertebral discs become particularly susceptible to injury when the spine is repeatedly flexed under load. As these muscles tire, they provide less protection to the spine, creating a dangerous cycle where each subsequent lift becomes progressively more hazardous.
The lumbar fascia – a sheet of connective tissue that helps stabilize the lower back – can become overstretched and inflamed, leading to persistent discomfort long after the driveway is cleared. Cold temperatures further complicate matters by reducing tissue elasticity and potentially masking pain signals that would normally alert you to stop. Slippery surfaces increase the likelihood of falls or sudden compensatory movements, while the weight of snow itself varies tremendously depending on whether it's light and fluffy or wet and dense.
Snow shoveling back pain starts with oversights in preparation and execution. Below, we go over three essential tips to prevent problems from developing altogether.
The timing of shoveling also impacts injury risk. Early morning clearing, when the body is still stiff from sleep and hasn't fully warmed up, presents heightened risk factors. Similarly, shoveling after a full day's work when muscles are already fatigued can create conditions ripe for injury. Rushing compromises form, too. In all cases, you're best off taking your time and maintaining awareness of your body's signals throughout the process.
Those who have developed proper form through years of practice will naturally conserve energy and reduce strain compared to novices who might employ inefficient movements.
Keep the shovel close to your body to reduce the lever arm and minimize strain on your back. Bend at the knees rather than the waist when lifting, effectively engaging the powerful muscles of your legs instead of relying solely on your more vulnerable back muscles.
Avoid twisting movements when disposing of snow; instead, pivot your entire body in the direction you wish to throw.
Consider specialized tools for different conditions: wide pushers for light snow, sturdy lifters for heavy accumulations, and ice choppers for breaking up compacted areas. Proper maintenance, including edge sharpening and handle inspection, ensures tools work efficiently without requiring extra force.
Impact Chiropractic and Rehabilitation Centre is Milton, Ontario's premier spinal decompression chiropractor. When patients arrive with a snow shoveling back injury, we take care to understand the 'why' behind it. Our experienced chiropractors evaluate spinal alignment, muscle tension, and movement patterns to develop a personalized winter back pain relief plan for everyone who walks in the door.
Prevent pain after winter - and all year long - by becoming a client today.
Dr. Vinay Garg, B.Sc., B.S., DC, an esteemed Doctor of Chiropractic and the visionary owner of IMPACT Chiropractic & Rehabilitation Centre, boasts over two decades of expertise in the chiropractic field. His academic credentials are extensive, including a B.Sc. in Chemistry and Biochemistry from the University of Toronto, a B.Sc. in Human Biology from the National University of Health Sciences, and a Doctorate in Chiropractic. Additionally, Dr. Garg has expanded his skill set with a certification in Medical Acupuncture, obtained in 2005.
Throughout his career, Dr. Garg has been an active member of several prestigious organizations, such as the Canadian Chiropractic Association and the Ontario Chiropractic Association, reflecting his deep commitment to his profession and continuous learning. His practice is not just a profession but a reflection of his passion for helping individuals achieve better health and wellness.
Beyond his professional life, Dr. Garg is an ardent sports fan, particularly of basketball and football, and has a keen interest in pop culture, evident in his collection of comic books and superhero memorabilia. His diverse interests also include travel and exploring the world of cinema and television.
At IMPACT Chiropractic & Rehabilitation Centre, Dr. Garg's philosophy centers around community service and providing exceptional healthcare. He is dedicated to offering a comprehensive range of chiropractic treatments, addressing issues from chronic back pain to tech neck, and has a diverse patient base, including actors, athletes, and influencers. Dr. Garg's approach to chiropractic care is holistic, focusing on overall health and well-being, and he is known for his insightful advice to those entering the field: "Deeds design destiny." His commitment to staying abreast of the latest developments in chiropractic care through journals and magazines ensures that he remains at the forefront of his field.
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