How to Prevent Back Pain While Shoveling Snow!

Shoveling snow can also wreak havoc on the musculoskeletal system. The American Chiropractic Association and Dr. Rivano suggest the following tips for exercise of the snow shoveling variety:

  1. If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.

  2. Layer clothing to keep your muscles warm and flexible.

  3. Shoveling can strain “de-conditioned” muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.

  4. When you do shovel, push the snow straight ahead. Don’t try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.

  5. Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.

  6. Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.

  7. Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.


After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit your doctor of chiropractic. Dr. Anthony Rivano is located in the Morris County area, right in Florham Park, NJ. Contact the office at (973) 845-6282 or via e-mail at to schedule your appointment.