If you live in New York or across Long Island, you know how unpredictable winter storms can be. One day, you’re brushing off a light layer, and the next you’re lifting heavy, wet snow that feels twice as dense as it looks. It’s easy to see why many people develop back pain from shoveling snow, especially when temperatures drop and the snow piles up quickly. Cold weather tightens your muscles, and the combination of bending, lifting, and twisting places extra stress on your lower back.
This guide explains why shoveling snow can lead to discomfort, what you can do when pain starts, and how to prevent injuries during future storms.
Why Shoveling Snow Causes Lower Back Pain
Most cases of back pain from shoveling snow occur because the body is moving in ways it’s not used to. Shoveling often involves repeated bending, twisting, pushing, and lifting. These movements can irritate the joints and soft tissues in the lower back, especially when your muscles grow stiff from the cold.
Common factors include:
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Using your back instead of your legs
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Twisting while tossing snow
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Lifting heavy, wet snow
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Working too quickly without breaks
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Weak core strength or poor posture
If you already experience occasional muscle stiffness, these motions can make those issues worse.
What Back Pain Feels Like After Shoveling
People describe the pain in different ways, but the most common symptoms include:
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Sharp discomfort when bending forward
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Pulling or tightness in the lower back
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Muscle spasms
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Trouble standing upright without pain
These symptoms are very common after shoveling, especially when the snow is heavy or the cold makes your muscles tighten quickly.
What You Can Do When Back Pain Starts
If you notice back pain from shoveling snow, there are simple steps you can take at home to support your healing.
1. Give your back time to recover
Avoid heavy lifting for a couple of days, but don’t stay completely still. Light walking helps ease stiffness and improve circulation.
2. Warm the muscles to ease tension
A warm pack can relax tight muscles. Use it for ten to fifteen minutes at a time.
3. Use simple stretches to reduce stiffness
Focus on movements that lengthen the lower back and hips. Slow, comfortable stretches such as knee-to-chest or child’s pose can help release tension.
4. Avoid twisting your body
Twisting adds extra pressure to irritated muscles. Move your shoulders and hips together instead of rotating your spine.
5. Take breaks the next day
Even after the storm, your muscles need time to recover. Continue pacing yourself so the strain doesn’t worsen.
If the pain becomes severe, lasts more than a few days, or limits your normal activities, a professional evaluation may help. Many New Yorkers rely on chiropractic or physical therapy support during winter to improve mobility and reduce recurring discomfort.
How to Prevent Back Pain the Next Time It Snows
You can reduce the chances of reinjury by using safer shoveling habits. These steps help protect your lower back during future storms.
Lift with your legs
Bend your knees and use your legs to lift. They are stronger and better suited for heavy work.
Keep the shovel close
Hold the shovel as close to your body as possible. The farther away it is, the heavier the load feels.
Push snow when you can
Sliding snow across the ground places less pressure on the lower back than lifting and tossing.
Take breaks often
Many people get back pain from shoveling snow because they work nonstop. Short breaks help your muscles recover.
Warm up before heading outside
A few minutes of stretching or walking prepares your muscles and reduces injury risk.
When to See a Professional
If your discomfort lasts longer than expected, becomes sharp, or radiates into the legs, a professional can help determine the cause and guide your recovery. Many local patients benefit from care that focuses on improving joint movement, reducing inflammation, and strengthening the muscles that support the spine. This approach can help break the cycle of back pain from shoveling throughout the season.
Frequently Asked Questions
Is lower back pain common after shoveling?
Yes. It is one of the most frequent winter injuries in New York, especially when the snow is heavy or you have been shoveling for long periods without breaks.
How long does the pain usually last?
Many people feel better within a few days. If the pain lingers or affects your daily movement, it may help to get checked by a professional.
Should I use heat or ice for my back pain?
Ice can help during the first few hours. After that, heat is usually more soothing.
When should I get help?
Seek support if the pain spreads into your legs, causes numbness, or makes it difficult to stand or walk comfortably.
Move Through Winter With Less Pain
Shoveling snow is a normal part of winter life in New York, but lingering back pain doesn’t have to be. By using safer habits, taking your time, and listening to early signs of strain, you can protect your lower back through every storm. And if discomfort persists, supportive spine and joint care can help you stay active and comfortable all season long.
If someone you care about is dealing with ongoing pain or stiffness, Valor Spine and Joint Rehab is here to help. Call our Lynbrook office at 516-670-1138 or visit our website to learn more.
