Shoveling Snow Safely: Essential Tips for Burlington Residents
- Folarin Babatunde PT PhD
- Dec 16, 2025
- 5 min read
Updated: Jan 7
Shoveling snow safely starts with the right technique, smart pacing, and a few physiotherapy-based habits that protect your back and reduce overexertion in winter conditions. For many Canadians, winter brings an ongoing cycle of heavy snowfall, icy driveways, and sidewalks. Early mornings and tight schedules make it challenging to keep up with snow removal safely and consistently without triggering back pain or overexertion.
Shoveling Snow is a Workout — Treat it Like One
Snow removal is one of the most common winter triggers for back pain flare-ups. It can also be demanding on the cardiovascular system. Canadian research and surveillance data reinforce that this isn’t theoretical:
7% of acute coronary syndrome events were documented following snow shoveling.
Heavier/longer snowfall is associated with a higher risk of heart attack, hospital admission, or death, especially in men—likely reflecting the combined load of cold exposure and exertion (including shoveling).
How Shoveling Snow Can Strain the Heart
Shoveling often happens right after a storm, when snow is heavy, and people rush to clear driveways quickly. This can push the body into intense exertion before it is ready. Shoveling can spike both heart rate and blood pressure fast—especially in people who do not exercise regularly or who may have artery narrowing they are unaware of.
In cold temperatures, blood vessels can tighten, which can reduce blood flow and make symptoms show up at a lower level of effort than they would indoors. Serious events (like heart rhythm problems or heart attacks) have been reported with snow shoveling, which is why clear warning signs and conservative pacing matter.
Shoveling Snow and Back Pain: What the Research Shows
Snow shoveling is one of the most common winter triggers for back pain because it combines repeated bending, lifting, and throwing—often while standing on slippery ground.
In a large emergency-department study tracking snow shovel–related injuries over 17 years, the lower back accounted for about 34% of cases, making it the most frequently injured body region. This usually occurs due to the back muscles and joints getting overloaded by the repeated work.
CCOHS specifically warns that snow shoveling can cause muscular strains and more serious injury, particularly to the lower back, especially when people rush the task and are not prepared.
Biomechanics studies show that a bent-shaft shovel can reduce how much you bend forward and can reduce loading demands at the lumbosacral area (L5/S1) compared with a straight-shaft shovel.
Bottom Line: Shoveling is “High Reps, High Load” Lifting
Smaller scoops, less bending, no twisting, and planned rest breaks are not optional—they are your Back-protection strategy.
Quick Warm-Up (3 Minutes)
Do these before you lift the first scoop:
March in place (45–60 seconds): to raise temperature and circulation.
Hip hinges (8–10 reps): hands on hips, push hips back, keep spine long.
Gentle trunk rotations (6 - 10 reps per side): rotate upper back gently—avoid forcing end range.
Sit-to-stand or shallow squats (8-10 reps): to increase quad activation.
Shoulder rolls + arm circles (30 sec each way): to improve shoulder mobility.
Choose a Shovel That Reduces Strain
Small tool choices can reduce load on your back and shoulders.
Avoid overloading the blade. Smaller scoops lower injury risk.
For lifting/throwing, use a smaller blade (25–35 cm / 10–14 in) to keep loads manageable.
Use a snow blower when available.
Use Back-Safe Shoveling Mechanics
Step 1: Push Instead of Lift Whenever Possible
Pushing reduces repeated loaded lifts and the twisting throws that commonly provoke back pain.
Step 2: If You Must Lift: Keep the Shovel Close and Use Your Hips and Legs
Stand close to the snow (avoid reaching).
Keep your back “long” (think "deadlift pattern" not "rounded-back scoop").
Lift by straightening hips and knees together.
Keep the shovel close to your body (load farther away = much higher back stress).
Make sure the snow load on the shovel is small.
Step 3: Turn Your Feet to Throw—Do Not Twist Your Spine Under Load
Twisting while holding a heavy scoop is a common mechanism for flare-ups. Step your feet to face the direction of the toss. Shoveling techniques that include combining trunk rotation and excess load is a common recipe for flare-ups.
Step 4: Keep Throws Low and Short
High, long throws with the shovel increase shoulder and back load. It is advisable to toss to a closer snow pile and build outward slowly.
The CCOHS "Dose" Box: Pace, Rest, Load, and Throw Limits
Your Built-in Injury Prevention Plan
Recommended pace for continuous shoveling: ~15 scoops per minute.
Time limit at that pace: do not continue longer than 15 minutes at a time.
Load limit at that pace: total weight (shovel + snow) should be about 5–7 kg (10–15 lb).
Throw limits: keep throw height below ~1.3m (4 ft) and distance around ~1m (3 ft); lighten the load if throwing farther.
Work-rest rule: shovel for 10–15 minutes, rest for 2–3 minutes.
Alternate sides: change lead hand/stance to distribute load.
Two passes beat one: clearing 2–3 lighter rounds is often safer than one heavy round.
The Practical Takeaway
Shovel like you would Train—Warm up, Pace, use Efficient Mechanics, and Respect Red Flags.
When to Stop Immediately: Heart Warning Signs
Stop shoveling and seek urgent emergency services immediately if you develop:
Chest pressure/tightness
Pain radiating to arm/jaw/back
Unusual shortness of breath
Dizziness or fainting
Sudden nausea, cold sweat
Feeling that something feels very wrong
This is especially important on days after heavy snowfall days, when population-level risk signals have been observed.
Practical Rule
If your breathing is hard enough that you cannot speak a full sentence, slow down, reduce scoop size, and take a break.
What to Do If Your Back Flares Up After Shoveling
Stop and walk indoors for 2–5 minutes (gentle movement often helps settle spasm).
First 24–48 hours: gentle walking, comfortable positions, avoid repeated bending/twisting.
If pain is sharp, radiates down the leg, or you notice numbness/weakness, seek assessment promptly.
Prevent the Annual Winter Flare-Up
When conditions are icy or you’re not confident about the load:
Consider hiring snow removal or splitting the task with a neighbour/family member.
If you want a winter activity without heavy lifting, Burlington offers free skating at Rotary Centennial Pond (weather permitting).
Physiotherapy Can Help You Shovel Snow Safely
Learn a safer hip-hinge pattern (so your back is not doing your hips’ job).
Build trunk and hip endurance for repetitive lifting.
Improve shoulder capacity for pushing and controlled lifting.
Create a realistic “winter workload plan” matched to your driveway and schedule.
Sources
Baranchuk A, The cardiovascular risk of snowfall and snow shovelling in Canada. CMAJ. 2017;189:E545.
Auger N, Potter BJ, Smargiassi A, Bilodeau-Bertrand M, PAris C, Kosatsky T. Association between quantity and duration of snowfall and risk of myocardial infarction. CMAJ. 2017;189:E235-E242.
Franklin et al. Exercise-related acute cardiovascular events and potential deleterious adaptations following long-term exercise training: placing the risks into perspective - An update: A scientific statement from the American Heart Association. Circulation. 20220;141:e705-3736.
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