Snow Shoveling and Back Pain

Big snowfall predicted. For those hands-on people who clear the snow themselves, big snow can mean big back pain. At Back Clinics of Canada, we see many acute back pain and neck pain patients in the winter. Many people suffer a slip and fall, or injure themselves clearing snow. How is it that winter can cause so many injuries?

  • Snowshovelling is usually a unexpected job. We typically shovel snow first thing in the morning or after a heavy fall. It’s a physical job that is often rushed through.
  • We may not take the time to dress properly or warm up our bodies. It’s best to wear sturdy boots, flexible gloves, and warm layers.
  • Getting the job done well means being out in the cold, a lot of bending, lifting and twisting, possible dehydration.
  • Did you know … if you pick up 5kg of snow with a 1kg shovel, every 5 seconds, then you could be moving up to 1000kg of snow in 15 minutes!
  • Possible adverse effects of snow shovelling may include low back pain, neck pain, shoulder pain, and cardiac issues.

Click here to download more information about shovelling snow safely.

To mitigate a back injury, use the right snow shovel.

It might be time to get a new snow shovel. If so, take this advice, be sure to choose one that will make snow shovelling easiest and require the least amount of back stress.

There are so many different shovels available. Here are some guidelines to choosing the right one:

  • Weight: shovel should be light but sturdy – about 1.5 kg (a little over 3 lbs).
  • Length: the handle reach the user’s chest to reduce the amount of forward bending.
  • Shaft type: shafts with a bend (versus a straight style) may be easier on your lower back when used correctly.*
  • Handle type: look for a D-shaped handle. Be sure the handle type does not force the wrist into awkward positions.
  • Blade size/shape: choose the style that best matches the task. For example, a large push-style shovel will move large amounts of snow, but may result in lifting too much weight. A smaller blade shovel (25 to 35 cm or about 10-14 in) is better for lifting and throwing snow. The smaller blade will decrease the weight that is lifted and decrease the risk of injury.

Source: Canadian Centre for Occupational Health and Safety

Have a fun and safe winter!

*In 2013, Ryan Lewinson — biomechanical engineering graduate student at the University of Calgary — put shovels to the test in a biomechanics laboratory at the University of Calgary. Eight volunteers simulated shovelling with both straight-handle and bent-handle shovels. The findings: The bent-handle shovels reduced the amount of bending required, as well as how far volunteers had to bend over. The shovels also reduced mechanical loads on the lower back by 16 per cent. Says Lewinson, “I think that’s a pretty substantial reduction. Over the course of shovelling an entire driveway, that probably would add up to something pretty meaningful.”
The study only looked at the lifting aspect of shovelling. Says Lewinson, “Our study found the bent shovel is better for lifting, which I think is one of the most important components to shovelling snow….”