As we say goodbye to fall and welcome winter in Ottawa—for better or for worse—it’s time to think about what snow shovelling can mean for your lower back pain.
Every year, after a significant snowfall, we tend to see a spike in back injuries. Between shovelling, slipping, and sudden increases in physical demand, it’s not uncommon for people to feel it in their low back within a day or two.
We always enjoy seeing our patients—but not when they’re in pain. A few simple adjustments can go a long way in helping you get through the winter season more comfortably.
Why Snow Shovelling Triggers Low Back Pain
Shoveling snow combines several things your back doesn’t love all at once: lifting, twisting, and repetition—often in cold conditions when muscles are less prepared to handle the load.
Even if you’re generally active, this type of movement can catch your body off guard. That’s why many cases of low back pain show up quickly after the first few snowfalls.
How to Protect Your Back While Shovelling
The goal isn’t to avoid shovelling—it’s to approach it in a way that reduces unnecessary strain.
One of the most important things to keep in mind is how you move. Instead of twisting through your spine to throw snow, try turning your whole body and stepping in the direction you’re moving it. It may feel slower, but it’s much easier on your back over time.
It also helps to bend through your knees rather than your waist when lifting. Keeping the load closer to your body and reducing how much you’re reaching forward can make a noticeable difference.
Equipment plays a role too. A smaller shovel might seem less efficient, but it reduces how much weight you’re lifting with each movement. Over the course of clearing a driveway, that adds up.
Pacing Matters More Than You Think
Many injuries don’t happen because of one single movement—they happen because of fatigue.
Giving yourself time, taking breaks, and avoiding the urge to rush through heavy snowfall can help prevent that point where your form starts to slip. Starting a little earlier or breaking the job into sections often makes the whole process easier on your body.
Don’t Forget About Slips and Surfaces
Not all winter injuries come from lifting.
As snow melts and refreezes, surfaces can become deceptively slippery. Good footwear with proper traction can reduce your risk of slipping, which is another common cause of sudden back strain or injury.
What About Stretching?
A lot of people wonder whether they should stretch before heading out.
In most cases, gentle movement beforehand and stretching afterward tends to be more helpful. Once your body has been active, it’s often more receptive to releasing tension through light stretching or foam rolling.
When the Ache Sets In
Even with the best intentions, sometimes your back lets you know it’s had enough.
If you’re feeling lingering discomfort, stiffness, or pain after shoveling, it may help to have it assessed. Winter-related strain often overlaps with patterns we see in neck and upper back tension and full-body movement compensation.
Chiropractic care in Ottawa can help identify what’s contributing to the discomfort and support recovery with a more individualized approach.
Enjoy the Winter—With a Little Less Strain
Winter in Ottawa isn’t going anywhere, and for many people, neither is snow shoveling.
A few small changes in how you move, pace yourself, and prepare can make a meaningful difference in how your body feels—not just after the first snowfall, but all season long.
And if your back does need a little extra support, you don’t have to push through it.
Book with our chiropractors for low back pain care in Ottawa:
🔗 Book Your Appointment Online
📞 613-695-1213
📧 admin@triadahealthottawa.com
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