Protect Your Back from Snow Shoveling Injuries

Each year snow shoveling leads to 100 deaths and 11,500 injuries that require treatment in the emergency department (1). Most injuries are related to overuse, leading to back pain. Falling on ice can lead to head, arm or hand injuries. Shoveling can also lead to heart-related symptoms for some individuals (2).

Know Your Risk Level

To reduce the risks associated with snow shoveling, ensure you have a foundational level of fitness and use the appropriate shoveling technique. If you are questioning whether you’re physically fit to shovel, speak with your doctor prior to shoveling.

Shoveling Injury Risk Factors:

• Prior back injuries
• Age above 55
• Poor fitness level
• Not having a consistent exercise routine
• Neuropathy

How to Shovel Safely

The good news is that back pain from shoveling is preventable! Remember, if you are physically unfit or have a considerable risk of becoming injured you should not attempt shoveling. If this is your situation, consider asking someone you know to assist you or hiring out the job.

Proper Shoveling Technique

Push the snow instead of lifting. If you lift the snow, try to keep the load in front of your body. Bend at the hips and knees instead of the back. Keep the shovel close to your body (3).

Here are additional tips to help you avoid shoveling injuries:

• Use salt (calcium chloride), deicer, or snow blowers if available.
• Use an ergonomically designed snow shovel. See examples below.
• Warm-up prior to shoveling and take rest breaks.
• Wear slip-resistant footwear.
• Wear appropriate clothing to avoid temperature injuries.
• If you feel chest pain or pressure, call 911 and seek medical help immediately.

COPC wants you and your loved ones to stay safe and healthy. Be sure to read our posts on winter safety found in our Health Library.

Ergonomic Shovels

• True Temper 18-inch ergonomic mountain mover $34 (1)
• True Temper 20-inch aluminum combo snow shovel $40 (1)
• True Temper (Garant) Sleigh Shovel $50 (1)

Videos on Proper Shoveling

1. The Best Way to Shovel Snow off your driveway
2. How to Shovel snow the easiest and safest way