Is Shoveling Snow Bad for Your Back?
Published October 25, 2026
It can be, but mostly because of how we shovel. Bending at the waist, lifting big scoops with your arms stretched out, and twisting to fling snow to the side is what gets backs in trouble. Push the snow when you can, lift small loads with your legs, and turn your feet instead of your spine, and your back will handle snow day a lot better.
And snow day is coming. The National Weather Service puts Denver's average first measurable snow on October 19, and this year that date came and went without any. Westword noted it was the sixth straight year Denver missed that average date. Don't let the slow start fool you, though. Two years ago, Denver's first storm of the season dropped 20 inches from November 5 to 9, 2024, the second-biggest first snowfall on Denver's record.
Dr. Kelsey Latham, one of our chiropractors, has a special interest in disc herniations, so she hears "I was just shoveling the driveway" a lot the week after a big storm. Here's what she'd want you to know before you grab the shovel.
Why does shoveling hurt your back?
Shoveling is a workout, just one most of us only do a few mornings a year, usually cold and half-awake.
A national study of snow shoveling injuries treated in U.S. emergency rooms found that the lower back was the most frequently injured body region, at 34 percent, and overexertion was the most common cause. That tracks with what we see.
Here's the mechanism. A shovel is a long lever. The farther that load of snow sits from your body, the more your low back muscles and discs have to work to hold it up. The American Academy of Orthopaedic Surgeons (AAOS) puts it plainly: holding a shovelful of snow with your arms outstretched puts too much weight on your spine.
Then comes the toss. Bending forward and twisting at the same time is a rough combination for the discs, the cushions between your vertebrae. A Cleveland Clinic doctor warns that twisting or jerking to toss snow strains the discs in your lower back and could cause them to herniate.
How should you shovel so your back doesn't pay for it?
None of this is fancy. It just works.
Warm up first. The AAOS suggests warming up your muscles for 10 minutes with light exercise. A brisk walk to the end of the block and a few bodyweight squats count.
Go early and often. Two passes at 3 inches beat one dig at 6, especially with heavy, wet snow.
Push, don't lift. Walk the shovel down the driveway like a plow and only lift at the end of the row.
When you do lift, keep the scoop small and the shovel close to your body. Bend your knees, keep your chest up, and let your legs do the lifting.
Don't throw snow over your shoulder or off to the side. Walk it to the pile, or turn your whole body by stepping your feet around.
Use a shovel that fits your height, and spread your hands apart on the handle for better leverage.
Wear boots with real grip. Slips and falls were about 20 percent of the injuries in that national study.
Take breaks, too. Stand up tall, put your hands on your hips and lean back gently for a few seconds every so often. Your back has been bent forward the whole time, and it'll appreciate the change.
What about your heart?
Shoveling is hard work for your heart, not just your back. The American Heart Association (AHA) says people with heart disease, or risk factors like high blood pressure, diabetes or a sedentary lifestyle, simply should not be shoveling snow. And for anyone who shovels, if you feel chest pain or pressure, lightheadedness or heart palpitations, stop right away and call 911 if it doesn't pass.
My back hurts after shoveling. Now what?
Most shoveling backaches are strained muscles, and they usually settle within a few days to a couple of weeks. Here's what helps in the meantime:
Keep moving gently. Short walks beat a day on the couch.
Use heat. A heating pad or heat wrap on your low back can take the edge off.
Skip the second round. If the driveway isn't done, let it wait or hand off the shovel.
There's good research behind the next step, too. The American College of Physicians (ACP) guideline for new low back pain recommends heat, massage, acupuncture or spinal manipulation as first-choice treatments.
Get it checked if the pain shoots down your leg, if you notice numbness, tingling or weakness in your leg or foot, or if it isn't clearly better after a week or so. Those can be signs a disc or nerve is involved. We'll start with an exam to find where the pain is coming from. Chiropractic adjustments get the stiff joints in your low back and hips moving again, and acupuncture calms the muscle spasm around them, so the two work together. When a disc is the problem, spinal decompression is one of the tools we use for disc-related back pain and sciatica, and it's an area Dr. Latham focuses on.
If your back is still grumbling a week after the first storm, come see us. We'll figure out what's going on and build a plan to get you moving again, usually with a mix of chiropractic adjustments and acupuncture. You can book online, and we're right off Arapahoe Rd in Centennial.
Snow shoveling and back pain FAQ
Is it better to push snow or lift it?
Push it whenever you can. Pushing snow is easier on your back and your heart than lifting and throwing it. When you do have to lift, keep the load small, hold the shovel close and lift with your legs.
How long does back pain from shoveling last?
A strained back muscle usually feels noticeably better within a few days and settles within a couple of weeks. Pain that shoots down your leg, comes with numbness or weakness, or isn't improving after a week or so is worth getting checked.
Can a chiropractor help with back pain from shoveling?
Yes. Chiropractic adjustments get the stiff joints in your low back and hips moving again, and acupuncture calms the muscle spasm around them, so they work well together. If a disc is involved, spinal decompression may be part of the plan too.