When winter arrives, clearing snow from driveways and walkways becomes a regular chore. But while it may seem simple, snow shoveling can put serious strain on your back if done incorrectly. Every year, thousands of people experience back injuries, muscle strains, and even more severe issues like herniated discs due to poor snow-shoveling habits. The good news is that with proper technique and awareness, you can protect your back and stay injury-free all season long.

If you’re hurt, don’t ignore your pain. Instead, walk into AFC Urgent Care Attleboro for rapid assessment and treatment. Our walk-in clinic is open 7 days a week from 8am to 8pm. Simply visit the clinic when it’s convenient for you, or save your spot in advance below.

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Common Snow Shoveling-Induced Injuries

Snow shoveling is a full-body workout that engages your arms, legs, shoulders, and most importantly, your back. The combination of cold weather, sudden movements, and heavy lifting creates the perfect storm for injuries. Some of the most common snow-shoveling injuries include:​

• Lower back strain from bending or twisting while lifting heavy snow.
• Muscle fatigue from overexertion or poor posture.
• Slips and falls on icy or uneven surfaces.
• Shoulder or neck pain from repetitive movements or improper lifting.

Your risk of injury increases if you don’t warm up beforehand, use an improper shovel size, or lift with your back instead of your legs. Even healthy adults can experience sudden back pain if they move heavy snow the wrong way.

Year-Round Strategies to Prevent Back Pain from Shoveling Snow

Back health starts long before the snow falls. Strengthening your core muscles and maintaining flexibility throughout the year can significantly reduce your risk of injury. Try adding light exercises like planks, squats, and stretching routines to your weekly schedule.

When winter arrives, remember these preventive tips:

• Warm up before shoveling: A five-minute walk or light stretching can prepare your muscles.
• Use an ergonomic shovel: Choose one with a curved handle or adjustable length to minimize bending.
• Dress in layers: Keep your muscles warm and flexible.
• Take breaks: Shovel small sections at a time to avoid fatigue and overexertion.

Tips for Properly Shoveling Snow Injury-Free

Proper shoveling technique is key to preventing back pain. Always lift with your legs, not your back. Bend your knees, keep your back straight, and push snow instead of lifting when possible. Avoid twisting your torso while throwing snow; instead, pivot your whole body to face the direction you’re moving.

If the snow is heavy or wet, remove it in smaller loads. Wet snow can weigh up to three times more than freshly fallen powder, putting added stress on your muscles. And if you have a history of back problems or heart conditions, consider using a snow blower or hiring help instead of doing it yourself.

When to Seek Medical Attention for Back Pain

Mild soreness after shoveling is normal and usually improves with rest, gentle stretching, and over-the-counter pain relief. However, if you experience sharp, persistent, or radiating pain that doesn’t subside within a few days, it’s time to seek medical care.

Your medical provider can quickly assess your condition, recommend imaging tests if necessary, and provide pain management or physical therapy guidance. Getting checked early ensures your injury doesn’t worsen, helping you to recover faster and return to your winter activities safely.

Visit AFC Urgent Care Medford for Same-Day Injury Treatment This Winter

Shoveling snow can lead to serious injury without proper technique. However, warming up, ensuring you’re physically fit enough for the job, and using common sense can all help reduce your risk of injury. If you are hurt, seeking medical care early will ensure that you’re able to get the treatment that you need and recover quickly.

At AFC Urgent Care Medford, our walk-in urgent care clinic provides rapid injury care for minor conditions, including back pain. We’re open 7 days a week and accept walk-in patients. Our clinic accepts most medical insurance plans, and we have competitive rates for self-paying patients. Walk into the clinic today for rapid same-day care, or give us a call to learn more at (617) 582-2800.