Snow removal. Man clearing snow by shovel after snowfall in Omaha, NE.
As winter arrives, snow shoveling becomes a necessity for many in Omaha. While it’s a great way to stay active, it’s also one of the most common causes of back injuries during the colder months. Using proper form is essential to protect your spine, muscles, and joints from strain or injury.
Tips for Safe Snow Shoveling
When tackling snow removal, keep these guidelines in mind:
- Bend at Your Knees, Not Your Waist: Keep your back straight and let your legs do the heavy lifting. Your legs are stronger and can handle the load better than your back or shoulders.
- Avoid Twisting: Twisting to toss snow to the side can strain your spine. Instead, turn your entire body to face the direction you’re throwing snow.
- Take Frequent Breaks: Snow shoveling can be intense even with good form. Pause periodically to stretch and give your muscles a rest.
Strengthen and Stretch for Extra Protection
To prepare your body for the physical demands of shoveling, consider adding these exercises to your routine:
- Squats: Build leg strength to make lifting snow easier. Perform 10–15 reps a few times per week.
- Cat-Cow Stretch: Loosen up your spine and reduce stiffness by alternating between arching and rounding your back.
- Child’s Pose: Stretch and relax your lower back with this restorative pose. Hold for 30 seconds after shoveling to relieve tension.
The Role of Chiropractic Care
Even with proper form and preparation, snow shoveling can take a toll on your spine. Regular chiropractic care helps keep your body aligned, improving mobility and reducing the risk of injury. Chiropractic adjustments can alleviate tension, improve posture, and help your spine recover from the demands of winter activities.
At Platinum Chiropractic + Wellness, we specialize in helping Omaha residents stay healthy and active year-round. Whether you’re recovering from a snow-shoveling strain or looking to optimize your spine’s health, our experienced team is here to support you. Don’t wait until pain strikes—schedule your appointment today and enjoy a winter free of discomfort!
👉 Book your appointment with Platinum Chiropractic + Wellness and take the first step toward a pain-free winter!