Here in Bozeman, winter storms mean beautiful mountain views, and a lot of time spent clearing driveways, sidewalks, and walkways. Unfortunately, winter is also one of the most common seasons for patients to visit Pro Chiropractic with low back pain, disc irritation, and muscle strain caused by improper snow shoveling technique.
Dr. Brian Hickam sees this pattern every year: well-intentioned Montanans shoveling their driveways using movements that overload the lumbar spine. Understanding the biomechanics of snow shoveling can significantly reduce your risk of pain and injury—especially if you spend hours clearing heavy, wet snow.
She Most Common Mistake While Shoveling Snow
A typical faulty pattern looks like this:
- Overloading the shovel with too much snow
- Bending forward at the waist without engaging the legs
- Lifting with the low back instead of the hips and knees
- Twisting the spine and throwing the snow over the shoulder
This combination places excessive compressive and rotational forces on the
lumbar discs and supporting tissues, making it far more likely to irritate discs, strain muscles, or cause an acute low back spasm. It may feel efficient in the moment, but it’s a strong recipe for injury, especially when repeated hundreds of times in a single session.
A Safer, Spine-Smart Approach to Safer Snow Shoveling
The good news is that there is a simple, effective way to shovel snow without stressing your back. Dr. Hickam recommends the following ergonomic strategy:
- Scoop a Manageable Amount: Avoid overloading the shovel. Small, controlled loads may take a little longer but drastically reduce your spinal strain.
- Keep the Shovel Close to You: Holding weight away from your body increases the torque on your low back. Pull the shovel in toward your torso before lifting.
- Bend Your Knees and Lift With Your Legs: Instead of bending from the waist, engage your hips and knees, then stand up tall. Your legs are far better suited for lifting than your lumbar spine.
- Turn Your Whole Body: When unloading snow, pivot your feet and hips in the direction you’re placing it, rather than twisting your spine while holding load.
- Place the Snow Down Rather Than Throwing It: Throwing snow across your body creates a high-risk combination of load + rotation. When possible, place or slide the snow instead.
Why Proper snow Shoveling Technique Matters
Efficient snow shoveling technique:
- Reduces lumbar disc pressure
- Minimizes irritation to facet joints
- Decreases soft tissue strain
- Improves spinal mechanics
- Helps you recover faster after long shoveling sessions
Most importantly, it helps you avoid the winter back flare-ups we see so often in clinic during and after storms.
What If Your Back Already Hurts?
If your low back is already feeling irritated or stiff after shoveling—or if you experience pain, numbness, tightness, or reduced mobility—early intervention is important.
Chiropractic care, mobility training, manual therapy, soft tissue work, and home exercise strategies can dramatically reduce recovery time and prevent long-term aggravation.
Our team at Pro Chiropractic in Bozeman and Belgrade helps patients every winter recover from snow-shoveling injuries and prevent recurrences with customized movement plans and spine-friendly strategies.
Stay Comfortable, Safe, and Mobile This Winter
Snow removal is part of Montana life, but back pain doesn’t have to be. A few extra minutes spent moving properly can save you days, or weeks, of discomfort.
If your back isn’t feeling its best after winter cleanup, we’re here to help.
Serving Bozeman & Belgrade, Montana. Call to make an appointment or schedule your appointment online at Pro Chiropractic to get evaluated and treated today.