Winter—the season of cozy sweaters, hot cocoa, and back injuries. Every year, countless folks trade injury themselves thanks to one frosty culprit: snow shoveling. But fear not! With a little know-how (and maybe a dash of humor), you can clear your driveway without clearing out your lumbar discs. 

1. Warm Up Like You Mean It 

Before you grab that shovel, treat snow shoveling like a workout. Five minutes of dynamic stretches—leg swings, torso twists, and shoulder rolls—can prep your muscles for the frosty battle ahead. Remember, cold muscles are cranky muscles. 

2. Pick the Right Shovel 

Your shovel is your sword in this winter war. Choose one that’s lightweight with an ergonomic handle. Bonus points if it makes you feel like a snow-slaying superhero. 

3. Bend Your Knees, Not Your Back 

This is the golden rule. Hinge at your hips, keep your spine neutral, and let your legs do the heavy lifting. If your back is doing all the work, you’re basically auditioning for the role of “Injured Snow Warrior.” 

4. Don’t Twist Like a Pretzel 

Throwing snow over your shoulder might look cool, but your spine disagrees. Instead, pivot your whole body—feet included—toward the direction you’re tossing. Your discs will thank you. 

5. Pace Yourself 

Shoveling snow isn’t a sprint; it’s a marathon with frostbite. Take breaks every 15–20 minutes, sip some water, and admire your handiwork. Overexertion is the fastest track to a Physical Therapy appointment. 

6. Push, Don’t Lift (When You Can) 

If the snow is light, push it aside instead of lifting it. Think of it as snow surfing—minus the beach vibes. 

7. Listen to Your Body 

If you feel pain, stop. That’s your body saying, “Hey, let’s not make this worse.” Respect the message. 

Bottom Line: Shoveling snow doesn’t have to be a back-breaking saga. With proper technique and a sprinkle of common sense, you can keep your spine happy and your driveway clear. And if you do end up sore? Well, that’s what physical therapists are for—we’ll fix you up faster than you can say “blizzard.” 

Try one of our conveniently located Physical Therapy Clinics:  

SANDUSKY
2500 W. Strub Rd.
Suite #150
Sandusky, OH 44870
Phone: 419.626.4162 

CLYDE
112 Independence Way
Suite #170
Clyde, OHIO 43410
Phone: 567.855.2807 

FREMONT
629 Bartson Rd.
Fremont, Ohio 43420
Phone: 419.355.9800 

NORWALK
164 Milan Ave.
Norwalk, Ohio 44857
Phone: 419.660.0876