Winter in the Midwest is no joke, and anyone who has spent time clearing snow off their driveway knows just how tough it can be—on your back. If you’ve found yourself clutching your lower back after a snow-shoveling session, you’re not alone. Every year, countless people injure themselves while performing this seemingly simple chore. The good news? You don’t have to suffer in silence. motivPT is here to help you recover and get back to doing the things you love—pain-free.
Why Does Shoveling Snow Hurt Your Lower Back?
Shoveling snow might seem harmless, but it’s surprisingly demanding on your body. Here are the most common reasons people hurt their backs during this winter task:
Poor Form – Bending at the waist instead of the knees can strain your lower back muscles. Lifting a heavy, wet shovel full of snow only worsens the problem.
Overexertion – Snow shoveling is a full-body workout. Without proper warm-up or breaks, you can easily overdo it.
Torsion Movements – The shoveling motion is unique. Twisting your spine to throw snow puts a specific type of stress on your body, one not everyone is used to or ready for. This often leads to strained back muscles.
One-sided Movement – Most people shovel using the same arm and twisting in the same direction. This puts a specific type of stress on one group of back muscles. If you don’t switch sides, that group of muscles is unevenly stressed.
While these injuries may seem minor at first, ignoring back pain can lead to more serious issues like chronic discomfort, reduced mobility, or even long-term muscle weaknesses. That’s why addressing the pain early on is so important.
Recover From Back Pain or Injury—Without Leaving Your Home
This is where motiv PT steps in. Our virtual physical therapy offers a convenient, effective, and personalized solution to help you heal your back and regain your strength—all from the comfort of your home.
Why Choose motivPT?
At motivPT, we understand that making time for recovery isn’t always easy. Between work, family responsibilities, and unpredictable Midwest weather, getting to a traditional physical therapy clinic can feel impossible. Here’s why our virtual services are perfect for people like you:
Personalized Care – Every treatment plan is tailored to your specific needs, ensuring you receive expert guidance to target your back pain and prevent future injuries.
Flexibility – Schedule your sessions at a time that works for you, including evenings or weekends. We’re here to fit into your busy life.
Convenience – No need to drive to an office or spend time in a waiting room. You’ll receive the same level of professional care virtually, right in your living room.
Expertise – Our experienced physical therapists specialize in helping people recover from injuries like yours. We’ll help you strengthen your muscles, improve mobility, and prevent further strain.
Start With Our Functional Movement Assessment
One of our most popular services is our Free 15-minute consultation, where you connect with Dr. Alex about your injury and how your body has been feeling. You can also jump right to the Body Assessment, where Dr. Alex evaluates the root cause of your back pain and develops a targeted plan for recovery tailored to your body and lifestyle.
Tips to Prevent Back Pain While Shoveling Snow
The best way to manage back pain? Here are some expert tips for safe snow shoveling to keep you injury-free:
Plan for Breaks – If you have a lot to shovel, don’t do it all at once. If your back starts aching, honor that with a break, don’t push through it.
Keep It Light – Even if it means you’re out a little longer, smaller loads are more friendly to your body.
Change Hands – Yes, it will feel awkward, but repeatedly lifting the same way works one specific group of muscles. By switching hands, you can share the job with other muscle groups.
Be Aware of Your Posture – Bend your knees and use your leg muscles—not just your back—to lift the snow. Your back muscles will definitely work, but other muscles can help with this job!
These small adjustments can make a big difference, but if back pain still arises, you know who to call. It is better to get help early than to try pushing through with pain.
Take the First Step Toward Recovery With motivPT
Don’t let back pain from shoveling snow keep you sidelined this winter. motivPT offers a simple, effective path to recovery that fits your schedule and lifestyle. We’ve got the tools to help you heal and prevent future injuries.
Schedule your Free 15-minute Consultation today and see how motivPT can help you get back on your feet—stronger and better than ever. Don’t live another day with back pain—start your recovery now!
