Winter in Lethbridge can be beautiful, but when the snow piles up, so does the risk of back pain. Every year, chiropractors see a surge in patients who strain their backs while clearing driveways and sidewalks. While a snow blower is by far the easiest, most back-friendly option, many homeowners still rely on a good old-fashioned shovel. The good news? With the right technique and preparation, you can keep your back safe all season long.

1. Warm Up Before You Shovel

Think of snow shoveling as a workout, because it is. Cold, tight muscles are more prone to injury, so take five minutes to stretch and move around before heading outside. Gentle twists, leg swings, or a quick walk around the block can help loosen up your spine and shoulders.

2. Choose the Right Shovel

A lightweight, ergonomic shovel can make all the difference. Look for one with a curved handle or an adjustable length to reduce the need for bending. A smaller blade may take more scoops, but it prevents you from lifting loads that are too heavy, and your back will thank you for it.

3. Use Proper Lifting Technique

  • Bend at your knees, not your waist.
  • Keep the shovel close to your body when lifting.
  • Avoid twisting — pivot your whole body instead of turning your spine.
  • And most importantly, take your time. Rushing increases your risk of a sudden pull or strain.

4. Push the Snow When You Can

Instead of lifting and throwing snow, push it aside. This puts far less stress on your back and core muscles. If the snow is wet and heavy, clear it in layers instead of tackling the full depth at once.

5. Take Frequent Breaks

If it’s a big job, shovel in intervals. A few minutes of rest gives your muscles a chance to recover, and helps you stay mindful of your posture as you go.

6. Stay Warm and Hydrated

Cold muscles tighten quickly, which can make you more prone to injury. Dress in warm, layered clothing and stay hydrated. Even though it’s cold out, you’re still exerting energy.

7. Know When to Call It Quits

If you start feeling sharp pain, dizziness, or unusual stiffness, stop immediately. Sometimes hiring help or investing in a snow blower is the best decision for your health, especially if you have a history of back issues.

8. Recover With Chiropractic Care

Even with perfect form, repetitive motions and cold conditions can leave your back sore or tight. Chiropractic adjustments can help realign your spine, improve mobility, and speed up recovery, so you can stay active and pain-free all winter.

Snow shoveling doesn’t have to mean back pain. With a little preparation, proper technique, and care, you can make it through another Lethbridge winter without missing a beat, or a vertebra.