Snow Shoveling Safety Tips to Prevent Injuries This Winter

From Frideres Chiropractic Clinic – Helping Nevada, Story County & Marshall County Stay Safe All Season

As winter settles into Story County, many of us grab our shovels and head outside to clear driveways and sidewalks. It’s part of living in central Iowa, but it’s also one of the most common reasons we see patients come in with sudden back pain, shoulder strains, muscle tightness, and slip-and-fall injuries.

The good news? Most of these injuries are completely preventable with the right approach. Below, we’ll walk through simple steps you can take to protect your body and stay pain-free this winter.

Why Snow Shoveling Causes So Many Injuries

Snow shoveling looks simple, but it’s basically a workout performed in cold weather, on slippery surfaces, while lifting something that can be surprisingly heavy. When the temperature drops, your muscles tighten and your joints feel stiff. Combine that with bending, twisting, and lifting, and it’s easy to see why snow shoveling is tough on the body.

The most common injuries we treat at Frideres Chiropractic during the winter months include:

• Lower back pain and lumbar strain

• Shoulder pain, especially involving the rotator cuff

• Mid-back and neck tightness

• Muscle spasms

• Slips and falls on icy sidewalks and driveways

Story and Marshall counties also experience frequent freeze-thaw cycles, making paved surfaces extra slick after early snowfalls. Even one awkward step is enough to cause a strain.

How to Prevent Back Pain While Shoveling Snow

Warm Up First

You wouldn’t jump into the gym without warming up, and shoveling should be no different.

Before you head outside, try:

• Marching in place for 1–2 minutes

• Gentle twisting through your torso

• Arm circles

• Light hamstring stretches

Just a few minutes will loosen stiff muscles and help prevent strains.

Choose the Right Shovel

A heavy or poorly designed shovel can put extra stress on your back and shoulders.

Instead, look for:

• Lightweight plastic blades

• A curved or adjustable handle

• A smaller shovel head (big scoops = big strain)

• Push-style options

• Pushing snow rather than lifting it is one of the easiest ways to prevent lower-back pain.

Use Good Technique

If lifting is unavoidable, focus on form:

• Bend at your knees—not your back

• Keep the shovel close to your body

• Lift with your legs

• Don’t twist your spine—turn your whole body

• Take smaller scoops

Most injuries come from that combination of lifting + twisting, so try to avoid it whenever possible.

Take Your Time

You don’t need to clear every inch in one go. Use a “shovel 10 minutes, rest 2 minutes” rhythm to avoid overexertion.

If you feel:

• Sharp pain

• Sudden tightness

• Fatigue

• Lightheadedness

Stop right away and take a break.

Stay Ahead of the Storm

Light, powdery snow is much easier to move than wet, heavy snow. Shoveling once in the morning and again later in the day can make a big difference not just for your driveway, but for your back and shoulders.

Wear the Right Boots

Slip-resistant footwear matters more than most people realize.

Choose winter boots with:

• A sturdy tread

• Rubber soles

• Good ankle support

This helps prevent slip-and-fall injuries, which are especially common on early-season ice.

What If You Already Hurt Your Back, Shoulder, or Muscles?

Shoveling injuries often start with a small twinge that gradually turns into stiffness or shooting pain. Don't ignore early warning signs, these can turn into bigger issues if left untreated.

You should consider scheduling a visit if you notice:

• Pain that lasts more than 24–48 hours

• Difficulty standing up straight

• Radiating pain into your legs or arms

• Tingling, numbness, or weakness

• Muscle spasms

• A sudden “pop” or sharp pain while shoveling

Chiropractic care can help reduce inflammation, restore mobility, relieve muscle tension, and support natural healing, especially when treated early.

We help patients from across Nevada, Ames, Huxley, Cambridge, Maxwell, Story City, Zearing, Colo, Roland, State Center, and Marshalltown recover quickly so they can get back to enjoying winter safely.

How to Prevent Slip-and-Fall Injuries on Ice

A fall on the ice can happen in an instant. Even if you don’t feel pain immediately, misalignments or soft-tissue injuries can show up hours—or days—later. Watch for:

• Tailbone pain

• Hip tightness

• Lower-back soreness

• Shoulder or wrist pain from catching yourself

If symptoms don’t improve, a quick evaluation can help rule out deeper issues and get you moving comfortably again.

Snow Shoveling Injury FAQs

What should I do if I strain my back shoveling?

Stop, rest, and apply ice for 15–20 minutes. Avoid lifting anything heavy for the rest of the day. If pain lasts more than 1–2 days, schedule a chiropractic evaluation.

Why does my shoulder hurt after shoveling?

Shoveling can overload the rotator cuff muscles, especially if you lift heavy, wet snow or twist while throwing it. Early care can prevent a minor strain from becoming a long-term issue.

How can I reduce my risk of slipping?

Wear quality winter boots, spread salt or ice melt before shoveling, and take small, steady steps. Early morning and evening hours tend to be the slickest.

Should seniors shovel snow?

Older adults or anyone with heart or joint conditions should shovel slowly, use a snowblower, or consider hiring assistance. Cold-weather exertion can put extra strain on the heart and joints.

Stay Safe This Winter

If snow shoveling leaves you with back pain, shoulder tightness, muscle stiffness, or discomfort after a fall, we’re here to help.

Frideres Chiropractic Clinic is proud to care for families in Nevada and the surrounding Story and Marshall County communities. Let us help you stay comfortable, active, and healthy all winter long. Schedule your appointment with Dr. Mark and get relief!