How to Avoid Back Pain While Shoveling Snow
The winter holidays may be over, but the winter season is here for another couple of months–which means you have a few more months of clearing snow off your driveways and walkways.
While shoveling snow can be a great workout, it’s also more vigorous exercise than what many people are used to, and the awkward, unfamiliar movements can lead to injuries in your lower back. The good news is that you can prevent these injuries with a few simple steps. And if you do develop back pain after shoveling snow, the multidisciplinary team at Leaps & Bounds can help you resolve it.
Understanding the Connection Between Back Pain and Shoveling Snow
There are two main types of injuries people can develop when shoveling snow:
Muscle Strains
- A muscle strain occurs when you stretch or tear the muscles in your lower back. This might happen due to muscle weakness or exhaustion, although you can also strain your muscles while trying to catch yourself if you slip and fall.
Herniated Discs
- A herniated disc occurs when the soft, cushiony tissue between your spinal vertebra bulges or ruptures and irritates a nearby nerve. One of the most common ways this happens is by lifting while in a bent and twisting motion–such as when shoveling snow.
However, it’s also important to be aware of the various factors that can make you more likely to injure yourself since addressing these factors can lower your risk of injury:
- Limited mobility in your hip, spine, and pelvis
- Improper posture or poor shoveling techniques
- Weak core muscles
- Fatigue throughout your core muscles
We are excited to announce that Dr. Roslyn Eng will be joining our team full-time starting in February! She will be available for appointments Tuesday through Saturday.
Staff Spotlight: Dr. Roslyn Eng
Dr. Roslyn Eng is a person-centred, evidence-based chiropractor passionate about understanding her patients and supporting their goals. Whether it be managing pain, optimizing performance, or getting them back to what they love doing, she is dedicated to empowering people through hands-on care, exercise prescription, and patient education.
While completing her Honours Bachelor of Science Kinesiology degree at McMaster University, Dr. Roslyn Eng danced for the McMaster Competitive Dance Team, eventually becoming the President and Strength and Conditioning Trainer. She then obtained her Doctor of Chiropractic degree from the Canadian Memorial Chiropractic College, where she founded a dance club and was awarded the Robert J. Cannon Performing Arts Award. She now provides individualized chiropractic care to the Oakville and Burlington communities, with a special interest in working with dancers and promoting healthy aging.
Dr. Roslyn Eng enjoys treating people from all walks of life for various musculoskeletal complaints spanning from head to toe. She encourages patients to actively participate in their care and uses a multimodal approach, which may include adjustments, mobilizations, soft tissue therapy, acupuncture, stretching, strengthening, and lifestyle modifications.
In her free time, you can find Dr. Roslyn Eng at drop-in dance classes, rock climbing, running, trying new recipes, and caring for her extensive collection of house plants.
Patient Success Story
“If you’re seeking a chiropractor who is not only highly skilled but also genuinely compassionate, I highly recommend Dr. Roslyn Eng! From my very first visit, Dr. Eng’s professionalism and dedication were evident. She takes the time to thoroughly assess and understand how I’m feeling, ensuring that every adjustment is tailored not only to my physical health but also to my comfort level!! Her meticulous approach to diagnosing and treating pain issues has been incredibly helpful, whether dealing with chronic pain or addressing new concerns that arise. She takes the extra step by outlining exercises for me to work on every day! Dr. Eng’s empathetic nature and clear communication make complex chiropractic concepts easy to understand, making each visit both educational and comfortable!”
Four Tips For Preventing Snow-Shovelling Injuries
When it comes to snow-related back pain, it’s best to try to prevent it from occurring at all. Here are some tips to help you out:
Warm Up Before You Start
Just as you get your body ready before a workout, warm up your muscles before heading out to shovel snow. Perform some active stretches and light cardio, such as walking or marching in place.
Lighten Your Load
Fresh-fallen snow is easier and lighter to shovel than snow that has melted slightly, so try to time your shoveling right after a snowfall if possible. You can also use a lighter shovel or break up your snow shoveling into multiple sessions.
Push Rather Than Lift
Pushing the snow with the shovel instead of lifting it can help reduce the strain on your lower back (and body in general).
Be Mindful of Your Posture
If you do need to lift shovelfuls of snow, mindful technique is essential. Be sure to bend at the hips and knees with your chest out while keeping your spine in a strong posture. Place the snow on the ground instead of twisting and throwing. If you need more personalized guidance, our clinicians are happy to help!
Suffered a Snow Shoveling Injury? We’re Here For You!
Of course, sometimes injuries happen despite our best efforts. If you experience back pain after clearing snow, our multidisciplinary team will work with you to understand the specific factors contributing to your pain so we can provide you with a personalized, comprehensive treatment program. Here’s a general idea of what you can expect:
Acute Pain Management
Massage therapy and chiropractic techniques (such as myofascial release or spinal adjustments) can help alleviate acute pain while preparing your body for treatment.
Therapeutic Exercises
A targeted exercise program can help restore mobility and improve strength, relieving your pain long-term while helping protect against future injuries.
Prevention Tips
We’ll provide you with personalized strategies for preventing future back pain–whether from shoveling snow or another injury. For example, we can help correct your shoveling form and suggest proper warm-ups.
We started off the day in the clinic cheering the Buffalo Bills into the playoffs (for those who were there).
Our team celebrating the close of 2024 and the start of 2025 with a post-holiday gathering at Ritorno in Oakville. While it was a fantastic event, we missed having our registered massage therapists, Carrie Alderdice and Tracy Ragusa, with us.
Don’t Let Back Pain Ruin Your Winter
The team at Leaps & Bounds is here to help keep your spine healthy this winter. Whether you’ve suffered a back injury or want a little help getting in snow-shoveling shape, our clinicians will work with you to develop a program that meets your needs. Schedule your initial appointment with us today to get started.
Help Us Help Our Community
This month we will be raising money for the Oakville Fareshare Foodbank! We will donate $10 for every Google review we receive!
Welcome Camilla Trojanowski
We welcomed Camilla Trojanowski – a fellow Canadian, completing her Doctor of Physical Therapy degree at D’Youville University in Buffalo, NY – to LABs for her final clinical internship. She will be with us for 12 weeks.
Cupid’s Vanilla Berry Smoothie
Ingredients:
- 8 ounces Horizon Organic low-fat Vanilla Milk
- ½ cup Horizon Organic Fat-Free Plain Yogurt (can substitute with vanilla flavored yogurt for a sweeter smoothie)
- ½ cup frozen red berries
- ½ cup ice
Directions:
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Place all ingredients in a blender and puree until smooth.
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Divide between two glasses and serve immediately.
The Connection Between Heart Health and Mobility
Happy Heart Month! While we usually talk about the importance of cardiovascular exercise when discussing heart health, this February, we want to examine another important factor: mobility. Mobility is your ability to freely move your joints and perform everyday activities without pain or limitations. While we often hear about mobility in terms of joint health, it also plays an underrated role in cardiovascular health.
How Can I Improve My Mobility?
Why? Good mobility helps your body move more efficiently, which means your heart doesn’t have to work as hard to pump blood, reducing strain on your cardiovascular system. Furthermore, if you can move without pain or restriction, it’s easier to perform the sorts of aerobic exercises that can improve your heart health, such as walking or jogging.
Stay Active
The more you move, the healthier your joints will be. Incorporate low-impact exercises, such as walking, swimming, or cycling, into your routine.
Incorporate Mobility Exercises
Targeted mobility exercises are also important for improving joint range of motion. These exercises aren’t the same as stretching–they involve using your body’s strength to perform controlled movements. Yoga is a great example.
Schedule an Appointment
Not sure how to get started? Our multidisciplinary team can assess your current mobility, pinpoint any areas of improvement, and work with you to address those areas using a blend of different techniques–from chiropractic adjustments to guided exercises.
Tips for A Heart-Healthy Valentine’s Day!
This year, don’t forget the most important Valentine of all: your heart! With February being the month of love and American Heart Month, here are a few tips to combine them into one fabulous celebration:
- Try a heart-healthy treat: Pomegranate seeds, good dark chocolate, and sweet strawberries are all delicious alternatives to candy hearts.
- Take a ballroom dance class with your sweetheart: Nothing’s more romantic than a sweeping waltz or sultry tango. But ballroom dancing is also a great cardio workout–making it the perfect date night for American Heart Month!
- Sink into a relaxing bubble bath: Stress contributes to cardiovascular disease, so this month, set aside time to rest and relax with a bubble bath. Dim the lights, burn a few candles, and settle down with your favorite romantic read.
Want more healthy heart tips this February–or any month of the year? Schedule an appointment with our team today!
Healthy Movement, Healthy Heart
Ready to get moving? Schedule an appointment with us today!