When the snow piles up in St. Catharines, most of us grab a shovel and get to work often without realizing the toll it takes on our bodies. Each winter, physiotherapists see an influx of patients dealing with back pain, shoulder strain, and muscle injuries caused by improper snow shoveling.
The good news? With the right technique and a little professional help, you can clear your driveway safely and stay pain-free all winter long.
Here’s how to shovel smarter and how physiotherapy can help if you end up sore or injured.
Why Snow Shoveling Causes Pain and Injury
Shoveling snow may look simple, but it’s one of the most physically demanding winter tasks. It combines heavy lifting, twisting, and repetitive movement often done in cold, stiff conditions.
Common mistakes that lead to injury include:
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Using poor body mechanics (bending and twisting at the spine)
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Lifting heavy, wet snow without engaging core muscles
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Working too quickly or without warming up
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Using a shovel that’s too long or too short for your height
Even people who are fit and active can injure themselves if they’re not careful especially if they spend much of the day sitting at work and suddenly jump into heavy shoveling.
Common Injuries from Shoveling Snow
Physiotherapists in St. Catharines often treat these snow-related injuries every winter:
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Low back strain: Over-flexing and twisting the lower back under load
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Shoulder pain or rotator cuff strain: Repetitive lifting and throwing of snow
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Neck stiffness: Hunching or bracing against the cold while shoveling
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Knee pain: Bending and pivoting on icy surfaces
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Slips and falls: Resulting in sprains, bruises, or even fractures
If you feel a “twinge” while shoveling, don’t ignore it. Early intervention from a physiotherapist can help prevent small strains from turning into chronic pain.
Tips for Safe Snow Shoveling
Here’s how to protect your body while keeping your driveway clear:
✅ Warm Up First
Before heading outside, spend 5–10 minutes moving light squats, arm circles, or marching in place. Warming up increases flexibility and reduces the risk of muscle strain.
✅ Use Proper Technique
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Push, don’t lift when possible especially for lighter snow.
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If lifting is necessary, bend at the knees, not the back.
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Keep the shovel close to your body and lift with your legs.
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Avoid twisting your torso pivot your whole body instead.
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Take breaks every 10–15 minutes, especially during heavy snowfall.
✅ Choose the Right Shovel
A lightweight, ergonomic shovel can make a big difference. Look for:
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A curved or adjustable handle to reduce bending
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A smaller scoop to avoid lifting too much weight at once
✅ Pace Yourself
Shovel in layers during a storm rather than waiting for snow to pile up. Clearing smaller amounts frequently reduces strain.
How Physiotherapy Helps with Snow Shoveling Injuries
If you wake up sore the next day or feel a sharp pain after shoveling, physiotherapy can help you recover quickly and safely.
At BodyLab Recovery Science in St. Catharines, our physiotherapists can:
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🩺 Assess your injury and identify what muscles or joints are affected
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💪 Provide hands-on treatment to reduce pain and inflammation
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🔄 Restore movement and strength through targeted exercises
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🧠 Teach you proper lifting mechanics and core stability techniques to prevent future injuries
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🧊 Offer guidance on heat/ice therapy, stretching, and home care
Whether it’s a mild strain or severe back pain, professional physiotherapy care helps you heal faster and keeps you ready for whatever winter brings next.
Prevent Future Pain
The best injury treatment is prevention. Regular physiotherapy sessions can improve flexibility, strengthen your core and spine, and correct movement patterns before they cause problems.
Many patients in St. Catharines schedule winter check-ups with their physiotherapist to stay mobile, strong, and pain-free all season.
Stay Safe This Winter with BodyLab Recovery Science
Don’t let snow shoveling sideline you this winter.
If you’re experiencing back, shoulder, or muscle pain after shoveling, our physiotherapist Kristina Jerry can help you recover and stay active.
