Winter in Stamford and across Connecticut brings the joy of snowy mornings—but also the risk of back injuries from snow shoveling. Heavy, wet snow combined with awkward lifting and cold muscles can lead to strains, sprains, or worse. As we start 2026, protecting your back while staying active outdoors is essential for a pain-free winter.

Why Shoveling Snow Can Hurt Your Back

Shoveling seems simple, but it’s a full-body activity that places stress on your spine:

Heavy weight: Wet snow can weigh 10–20 pounds per shovel load, increasing strain on your lower back.

Twisting motions: Lifting and turning while throwing snow can twist your spine unnaturally.

Cold muscles: Low temperatures reduce flexibility, making muscles more prone to injury.

Poor posture: Hunching or reaching too far increases the risk of strains.

Even short periods of shoveling can cause acute back pain, while repeated sessions may trigger chronic issues if proper technique isn’t used.

Expert Tips to Avoid Back Injuries

1. Warm Up Before You Shovel

Treat snow removal like exercise. A 5–10 minute warm-up with light stretching or brisk walking prepares muscles and joints, reducing the risk of strain.

2. Use Proper Shoveling Technique

Keep your back straight and bend at the knees.

Lift with your legs, not your back.

Avoid twisting while throwing snow; pivot your whole body instead.

Use a small shovel and take smaller loads.

3. Take Frequent Breaks

Snow removal is strenuous. Take breaks every 15–20 minutes to rest muscles and prevent fatigue.

4. Stay Hydrated and Dress Warmly

Cold air can mask dehydration. Drink water and layer clothing to maintain warmth, mobility, and circulation.

5. Consider Alternative Tools or Help

If the snow is heavy or your back is vulnerable, use a snow blower, ask a neighbor for help, or hire a professional service. Prevention is better than treatment.

When to See a Chiropractor

Even with precautions, back pain can happen. If you experience:

Persistent soreness or stiffness

Sharp or radiating pain

Limited range of motion

…it’s time for a professional evaluation. Early chiropractic care can realign the spine, relieve pain, and restore function, preventing minor injuries from becoming chronic problems.

Start 2026 Injury-Free

Winter doesn’t have to mean back pain. By warming up, using proper technique, taking breaks, and seeking professional care when needed, you can enjoy snowy days without compromising your spine.

📞 Schedule your winter chiropractic checkup today with Dr. Ilan Burstein, DC: Call (203) 325-8112 or visit 6 Wishing Well Ln, Stamford, CT. Protect your back, stay active, and start 2026 pain-free!