Winter Shoveling Shouldn’t be a Pain

November 13, 2025

Here in Duluth we are approaching snow season and while a fresh layer of powder looks beautiful, the task of removing it can be tough on your body – especially your back, shoulders, and knees. Each year, thousands of people end up with strains, sprains, and even more serious injuries from improper shoveling.

By following the tips in this blog, you can make snow shoveling safer and easier. 

1. Warm Up Before You Shovel

Shoveling can be a workout! And with any workout, warming up can be crucial. Take 5-10 minutes to warm up your muscles by practicing some gentle stretches, taking a short walk around the house, or doing a few arm swings and squats to loosen up your joints and get blood flowing. Cold, tight muscles are more prone to injury, so this simple step can make a big difference.

2. Use the Right Equipment

Your shovel matters – choose one that’s lightweight with a curved or adjustable handle to reduce bending and strain. A smaller blade helps you lift lighter loads of snow, which protects your back and shoulders. If possible, consider using a pusher-style shovel or even a snow blower to minimize heavy lifting altogether.

3. Lift Smart

The most common shoveling injuries come from poor lifting technique. Here’s how to protect your back and joints:

• Bend at your knees, not your waist.
  
• Keep your back straight and your core engaged.
  
• Lift smaller loads of snow instead of overfilling the shovel.
  
• Avoid twisting to throw snow, turn your whole body instead.
  

Think “lift, step, and toss” instead of twisting and flinging.

4. Pace Yourself

Take breaks every 15-20 minutes to rest your muscles and catch your breath, especially when the snow is damp and heaviest. Drink water to stay hydrated and head inside if you start feeling tired or sore.

It’s also easier on your body to shovel several small snowfalls rather than one large accumulation. Fresh snow is lighter and less compacted, meaning you’ll spend less time and effort than lifting heavy, packed snow later.

If you have heart problems, back pain, or other medical concerns, it may be best to ask for help or hire a snow removal service.

5. Dress for the Job

Dress in warm, layered clothing that allows you to move comfortably. Choose waterproof boots with good traction to prevent slips on icy surfaces. Gloves with good grip will also help you keep control of the shovel.

6. Listen to Your Body

If you start to feel sharp pain, dizziness, or shortness of breath, stop shoveling immediately. Those are signs you may be overdoing it. Muscle soreness after shoveling is common, but lingering pain in your back, shoulders, or knees could indicate an injury that needs medical attention.

Stay Safe and Pain-Free This Winter

Shoveling snow is a fact of life in the Northland, but it doesn’t have to come with aches and pains. By taking your time, using good technique, and using the right equipment, you can keep your driveway and sidewalks clear AND your body healthy all winter long.

If you experience pain or an injury that doesn’t improve after a few days, our team at Orthopaedic Associates of Duluth is here to help. Contact us at (218) 722-5513 or fill out our Contact Form.