Every winter, the first big storm in New Jersey brings a predictable wave of sore backs and shoulders. A foot of fluffy powder is one thing; the heavy, wet snow that a nor’easter dumps on Bergen, Union or Monmouth County is another. Add the ridge of icy slush the plow leaves at the end of the driveway, and shoveling becomes one of the most physically demanding things many of us do all year.
Before you go out
- Warm up for five to ten minutes. March in place, do some gentle hip hinges and arm circles. Cold, stiff muscles strain more easily.
- Choose the right shovel. A lighter shovel with a smaller blade means smaller loads. A bent or adjustable handle reduces how far you bend.
- Dress in layers and wear boots with good tread. Slips on ice cause their own injuries.
- Start early. Clearing a few inches at a time during a long storm is far easier than moving a foot of packed snow at once.
Technique that protects your back
- Push, don’t lift, whenever you can. Use the shovel like a plow.
- When you must lift, hinge at your hips and bend your knees. Keep your back long and the load close to your body.
- Never twist to throw snow over your shoulder. Turn your whole body by stepping your feet in the direction you’re tossing.
- Take smaller scoops. Wet snow can be surprisingly heavy per shovelful.
- Take breaks every 10 to 15 minutes and drink water.
- Switch sides so one side of your back isn’t doing all the work.
If you strain your back
Most shoveling strains improve with a few days of relative rest, gentle movement, and heat or ice. Avoid staying in bed, which tends to slow recovery.
See a provider if pain lasts more than a week or so, keeps you from working or sleeping, or travels down your leg. That may be sciatica rather than a simple strain. Our low back pain guide lists the red flags that need urgent attention.
Shoulders take a hit too
Repeated throwing motions can irritate the rotator cuff, especially if you already have shoulder issues. Pain when reaching overhead or sleeping on that side is worth having checked. See shoulder pain.
Build a back that handles winter
The best snow-season prevention happens in the fall: core and hip strength, hamstring flexibility, and practicing a good hip hinge. A few sessions of physical therapy or chiropractic care can get you a personalized program before the first storm.
Questions New Jersey patients ask
Is a snow blower safer for my back?
Usually less strain than lifting snow, but snow blowers have their own injury risks. Never clear a jammed chute with your hands; turn it off and use a clearing tool.
Should I use ice or heat after shoveling?
Either can help. Many people prefer ice in the first day or two after a strain and heat afterward. Use what eases your pain, 15 to 20 minutes at a time.
Hurt your back clearing the driveway? Our 10 New Jersey offices can help. Call (855) 425-1900 or request an appointment online.
This article is general education, not medical, legal or insurance advice. Every injury and every policy is different. If you have severe or worsening symptoms, call 911 or go to the nearest emergency department.
