Snow Shoveling Tips to Prevent Back Pain This Winter
Winter brings plenty of beauty to Omaha, Bellevue, and Elkhorn, but it also brings one of the biggest seasonal causes of injury—back pain from snow shoveling. Every year, people experience muscle strains, disc irritation, and low back stiffness simply from using poor form while clearing snow. The repetitive bending and lifting—even with light snow—places significant stress on your spine. But with the right approach, you can protect your back and stay pain-free all season long.
Below are chiropractor-approved tips from Nebraska Integrated Health, your trusted resource for chiropractic care and spinal decompression near you, to help you shovel safely and reduce your risk of winter-related injuries.
1. Warm Up Before You Start
Most people head straight outside and start shoveling cold, tight muscles. This is one of the most common reasons patients visit our chiropractors in Omaha and Bellevue with winter back pain.
Spend 5–10 minutes warming up with light stretching or walking indoors. Increasing blood flow and loosening your muscles reduces the risk of strains—especially in the lower back.
2. Use the Right Shovel
Your equipment matters more than most people realize. A lightweight, ergonomic shovel helps reduce bending and improves leverage. This small change can significantly lower spinal strain, especially when shoveling heavy, wet snow that’s common across Eastern Nebraska.
Patients who visit us for spinal decompression in Elkhorn often mention lifting oversized piles of snow—using a smaller shovel makes a noticeable difference.
3. Use Proper Lifting Mechanics
This is where most injuries happen. When lifting snow:
- Bend at your knees and hips
- Keep your back straight
- Hold the shovel close to your body
- Tighten your core
- Lift with your legs
- Avoid twisting your spine when throwing snow—turn your whole body instead
Twisting while lifting is one of the fastest ways to irritate discs or strain the lower back, and it's a common reason people search for a "chiropractor near me for back pain" after winter storms.
4. Take Smaller Loads of Snow
In Omaha and surrounding areas, snow can vary greatly in weight—dry powder one storm and heavy, wet snow the next. Wet snow can weigh several times more per scoop, increasing your injury risk.
It may take a few extra minutes, but lifting smaller amounts of snow is much safer for your spine. This simple strategy helps prevent flare-ups that often require chiropractic adjustments or decompression therapy.
5. Take Frequent Breaks
Shoveling is hard work—even for healthy, active adults. Taking a break every 10–15 minutes helps prevent fatigue and allows you to reset your posture. During these breaks, gently stretch your hips, back, and shoulders.
If you live in Bellevue, Elkhorn, or Omaha and frequently tackle large driveways, pacing yourself can dramatically reduce your risk of back pain.
6. Stay Warm and Hydrated
Cold temperatures tighten muscles and reduce circulation. Dress in layers, keep your core warm, and stay hydrated. Even though it’s winter, your body still uses a lot of energy during snow removal.
Staying warm keeps your muscles more flexible, making you less prone to injury—even if you have a history of chronic back pain.
7. Listen to Your Body
If you experience sharp pain, numbness, tingling, or discomfort that persists after shoveling, stop immediately. These symptoms may indicate disc compression, muscle strain, or nerve irritation.
If symptoms linger for more than 1–2 days, it may be time to schedule an evaluation with a chiropractor in Omaha, Bellevue, or Elkhorn.
8. How Chiropractic Care & Spinal Decompression Can Help
Even with excellent form, shoveling places unusual stress on your back. That’s why many patients seek chiropractic care and spinal decompression near me after the first major snowfall of the year.
Chiropractic Adjustments
Adjustments help restore normal joint motion, reduce inflammation, and improve spinal alignment. This can relieve muscle tension and prevent further irritation after heavy shoveling.
Spinal Decompression Therapy
Spinal decompression gently stretches the spine to relieve pressure on the discs and nerves. It is especially helpful for:
- Radiating leg pain
- Sciatica
- Bulging or herniated discs
- Chronic low back stiffness
- Post-shoveling pain flare-ups
At Nebraska Integrated Health, we provide both chiropractic and decompression therapy to help you recover quickly and safely after winter activity.
Stay Safe and Pain-Free This Winter
Snow removal doesn’t have to mean back pain. By using proper form, taking breaks, and supporting your spine proactively, you can stay comfortable through every winter storm.
If back pain develops or your symptoms linger, Nebraska Integrated Health is here to help. Our providers in Bellevue and Elkhorn offer:
✔ Chiropractic Care
✔ Spinal Decompression
✔ Personalized Treatment Plans
✔ Winter Injury Support
✔ Same-week appointments
Book online anytime and get the relief you deserve—right here in your community.
