December has officially arrived, and with it comes all the things we love (and sometimes don’t love as much) about winter—fresh snowfall, cozy nights in, holiday cheer, and yes… shoveling.

While those fluffy flakes look beautiful, they’re also heavy, uneven, and notorious for causing winter-related back pain and injuries. At True Wellness Chiropractic, we see an uptick in strained muscles, stiff necks, and lower-back flare-ups every year around this time. The good news? Most of these are preventable with just a bit of awareness and proper technique.

Below are our best chiropractor-approved tips for shoveling safely and protecting your body during the cold months.

1. Warm Up Before You Shovel

Shoveling is exercise. Treat it that way.

Before heading outside, spend 5 minutes warming up:

• March in place

• Do some light stretching

• Rotate your shoulders

• Loosen your hips and lower back

Warming up increases blood flow and helps prevent sudden muscle strain.

2. Use the Right Shovel

Your shovel should work with you, not against you.

Look for:

• A lightweight, ergonomic shovel

• A curved or adjustable handle that minimizes bending

• A smaller blade (this prevents you from lifting too much at once)

A heavy, oversized shovel may move more snow but also puts far more stress on your spine.

3. Push Snow, Don’t Lift It

Whenever possible, push the snow to the side instead of repeatedly lifting it. This keeps your spine in a safer neutral position and uses your legs instead of your back.

If you must lift:

• Keep the shovel close to your body

• Bend at the knees, not the waist

• Lift with your legs and core

• Avoid twisting — pivot with your feet instead

A twist + lift combo is one of the most common causes of winter back injuries.

4. Take It Slow & Break It Up

Shoveling doesn’t need to be a marathon. Fresh snow is easier to move than compacted snow, so going out early—and maybe twice rather than once—can save your back a lot of strain.

Work in short intervals and take breaks every 10–15 minutes to stretch and hydrate.

5. Dress for Warmth (and Mobility!)

Cold muscles are stiff muscles, and stiff muscles get injured more easily.

Dress in layers so your body stays warm without feeling restricted. Choose gloves that give you a solid grip, and shoes with good traction to reduce your risk of slipping.

6. Mind Your Posture the Rest of the Day

After shoveling, your muscles may be tight or fatigued. Be mindful of your posture when sitting, driving, or relaxing. Support your lower back and avoid extended periods of slouching that can trigger stiffness.

A warm shower or heating pad can also help soothe post-shoveling tightness.

7. Don’t Ignore Pain—Listen to Your Body

Some soreness is normal, but sharp or lingering pain is not. If you feel:

• Sudden back or neck pain

• Tingling or numbness

• Radiating pain down your leg

• Muscle spasms

…it’s time to get checked out.

Chiropractic care can restore alignment, reduce inflammation, and get you feeling better faster—so you can get back to enjoying the winter season without discomfort.

Stay Well This Winter!

December is a beautiful month, and we want you to enjoy it safely and pain-free. By using proper shoveling form and taking extra care in the cold, you can protect your spine and avoid unnecessary injuries.

If you find yourself feeling stiff, sore, or out of alignment, the team at True Wellness Chiropractic is here to help you stay healthy all winter long.
We’re just a call away!