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Despite the freezing winter conditions, the snow brings everyone out of the house. Kids want to build snowmen, adults like to ski, and homeowners are stuck shoveling sidewalks. If you are not in good condition to begin with, these activities will cause muscle spasms, strains, and injury. Even those in good shape, are at great risk for injury, especially from shoveling snow. Preventing injuries from shoveling snow is possible. The American Chiropractic Association has recommended some tips to prepare your body for shoveling snow and prevent injuries.  


•    Warm up first. Warming up is essential for any type of physical activity. You can complete a good warm up in 20 minutes.
•    During your warm up, concentrate on the muscles between your shoulders, upper back, buttocks, and legs.
•    If shoveling snow is necessary for you to get your car out for work, leave plenty of time to do it. Listen to the weather forecasts. Get up extra early so you are not tempted to rush, which will increase your chances for  injury.
•    Layering your clothes keeps you warm, but more importantly, it keeps your muscles warm and pliable.
•    Snow straight ahead, not side to side. Don’t attempt to toss it to the side or you will surely injure yourself. Refrain from twisting altogether.
•    Let your leg muscles do the lifting, not your arms and back.
•    Take a break every 20 minutes. This will give your muscles a break and force you to change positions.
•    If you experience shortness of breath, chest pain, or become very fatigued, stop immediately and call a doctor.


Chances are that you will experience some soreness after the first or second snowfall of the year. Treat the affected area with a cold gel pack for 20-30 minutes and then rest the area for a couple of hours. Repeat for a day or so, until the pain is gone.

If you continue to feel pain or soreness after a few days, it is recommended that you visit a chiropractor for an evaluation. Injuries from shoveling snow are quite common, especially during the first few snowfalls of the season. If you have developed an injury, a chiropractor can get you up and running again in a few treatments so you can get out in the snow to ski, go sledding with the kids, or build a snowman!