Winter in Toronto often brings gorgeous snowy days—and the not-so-glamorous task of clearing driveways and sidewalks. For many families, shovelling becomes a shared household job between parents and teens. While it’s a great way to stay active and work together, it can also significantly increase the risk of preventable injuries.


As physiotherapists at Body Co Health & Wellness in West Toronto, we see a spike in soft-tissue injuries and back pain every winter. Most shovelling injuries come down to the same issues: poor technique, fatigue, lifting too much snow, or using the wrong equipment.


The good news? A few simple, evidence-based adjustments can make shovelling safer, more efficient, and even a healthy way to move your body.


Below are the top physiotherapist-recommended strategies to keep your whole family pain-free this winter.


1. Choose the Right Shovel (Your Back Will Thank You)


The shovel you use can dramatically change how much strain your body experiences—especially your low back.


What to look for:


  • Lightweight materials like plastic or aluminum
  • Ergonomic or curved shafts that reduce bending
  • A shovel that reaches mid-chest height when you stand
  • A smaller blade so you don’t lift heavy loads
  • For teens: Avoid oversized or heavy shovels, which lead to poor mechanics and unnecessary strain


Research shows that shovel design significantly impacts lumbosacral loading and overall biomechanics.


2. Warm Up Before You Start (5 Minutes Makes a Big Difference)


Most people would never go for a run without warming up—yet shovelling is often more physically demanding.


A quick 5–10 minute warm-up reduces the risk of muscle strains and gets blood flowing to the spine, hips, and shoulders.


Try these dynamic movements:


  • Marching in place
  • Arm circles
  • Leg kicks
  • Bodyweight squats or hip hinges
  • Lunges
  • Torso rotations


Think of shovelling as a winter workout. Your body will perform better (and safer) with preparation.


3. Use Safe Lifting Mechanics to Protect Your Spine


Improper lifting and twisting are the #1 reasons people injure their backs while shovelling. Studies show the low back is the most commonly injured area during snow removal.


Key techniques:


  • Keep the shovel close to your body
  • Push snow forward instead of lifting when possible
  • If lifting, take small loads
  • Turn your whole body to dump snow—don’t twist through your low back
  • Plant your feet before moving a heavy load


These small adjustments dramatically decrease stress on the spine and pelvis.


4. Pace Yourself & Take Breaks (Your Heart & Joints Need It)


Shovelling elevates heart rate, taxes large muscle groups, and is more tiring than most people expect.


Research shows that heavy snowfall is associated with increases in:


  • Myocardial infarctions
  • Angina
  • Sudden cardiac events


This makes pacing essential, especially for adults with cardiovascular risks.


Try:


  • Working in 10–15 minute intervals
  • Taking short breaks to catch your breath
  • Staying hydrated (yes—even in winter!)
  • Switching arms to balance load


Parents with heart conditions, uncontrolled blood pressure, mobility challenges, or significant joint pain should seek support from teens, neighbours, or professional services.


5. Dress for Safety, Warmth & Traction


Proper gear keeps you warm and reduces fall risk—one of the most common winter injuries.


Wear:


  • Warm, layered clothing
  • Waterproof boots with reliable tread
  • Gloves with good grip
  • Traction aids, ice melt, or sand on slippery surfaces before you begin


Preventing slips is just as important as preventing shovelling injuries.


6. Listen to Your Body: When to Stop Shovelling Immediately


Seek help or stop right away if you experience:


  • Sudden or sharp back pain
  • Radiating pain down the legs
  • Chest discomfort, dizziness, or shortness of breath
  • Muscle strain that worsens or fails to improve within 24–48 hours


These signs may indicate a more serious injury or medical issue.


Final Thoughts: Shovelling Can Be Safe—With the Right Strategy


Snow shovelling doesn’t have to be a dreaded winter chore. With the right tools, warm-up routine, smart body mechanics, and pacing, it can be a safe and productive way for families to stay active together.


If you or your teen experience pain during or after shovelling, a physiotherapist can help identify the cause and support a safe recovery plan.


👉 Book a physiotherapy appointment at Body Co Toronto:

https://bodyco.janeapp.com


👉 Learn more about our physiotherapy services:

https://bodycotoronto.com


References


Watson, D. S., Shields, B. J., & Smith, G. A. (2011). Snow shovel–related injuries and medical emergencies treated in US EDs, 1990 to 2006. American Journal of Emergency Medicine, 29(1), 11–17.


Lewinson, R. T., Rouhi, G., & Robertson, D. G. (2014). Influence of snow shovel shaft configuration on lumbosacral biomechanics during a load-lifting task. Applied Ergonomics, 45(2), 234–238.

Yuka Abe, Physiotherapist

Meet Yuka

Yuka is a Physiotherapist who is passionate about health and wellness. She completed her Master of Science in Physiotherapy at Queen’s University, and her Honours Bachelor of Science in Kinesiology at McMaster University. 


Yuka’s interest in physiotherapy initially came about through her involvement in dance and athletics growing up. Experiencing the benefits of physiotherapy on a personal level led her to become interested in and eventually pursue a career in physiotherapy. 


Throughout her physiotherapy degree, Yuka has worked in a variety of clinical settings ranging from the Emergency Department to private practice clinics. Her treatment approach centers around education, exercise prescription, and manual therapy. Yuka is committed to lifelong learning and using evidence-based practice to achieve meaningful outcomes. 


As a healthcare provider, Yuka takes a client-led approach in order to create a space where clients feel comfortable, safe, and in charge of their health. By working together with her clients, Yuka aims to create realistic and achievable treatment plans to ultimately reach client specific goals.