Winter in the Peace Region is beautiful — but with it comes heavy snowfall, icy driveways, and unfortunately, a seasonal spike in back injuries. At Deep Physio, where our mission is to unlock unlimited potential, we see countless cases of strains, sprains, disc irritation, and even concussions caused by slips and falls during shovelling.
The good news? Most snow-shovelling injuries are preventable.
Here’s how to protect your body using expert strategies grounded in physiotherapy, functional movement, and Deep’s evidence-based approach to injury prevention.
❄️ 1. Warm Up Before You Shovel
Just like any workout, shovelling is a physical activity — not a chore.
A 3–5 minute warm-up prepares your muscles and joints, improving circulation and reducing your risk of sudden strain.
Try this quick warm-up:
- March in place for 30–60 seconds
- Do 10 hip hinges
- 10 bodyweight squats
- 10 gentle trunk rotations
- 20 arm circles
This activates your core and posterior chain — key for safe lifting.
❄️ 2. Use an Ergonomic Shovel
Innovation matters — even in your tools.
Choose a shovel that:
- Has a curved shaft
- Allows upright posture
- Has a lightweight blade
- Fits your height
The right equipment reduces energy demand and protects your low back.
❄️ 3. Lift With Your Hips, Not Your Spine
Here’s where excellence in movement pays off. The majority of shovelling injuries come from repeated spinal flexion.
Remember the basics:
- Keep the shovel close to your body
- Bend at the hips and knees
- Brace your core
- Lift using your legs
- Avoid twisting — pivot your whole body
Think of lifting snow like lifting weights — form matters.
❄️ 4. Push Snow Instead of Lifting It
Whenever possible, push the snow out of the way.
This:
- Reduces compressive load on your spine
- Minimizes shoulder strain
- Decreases fatigue
If you must lift, keep the load small — especially with wet, heavy snow.
❄️ 5. Take Frequent Breaks
Snow shovelling is often high-volume, repetitive, and asymmetrical.
To avoid overuse fatigue:
- Work in 10–15 minute bursts
- Switch arms frequently
- Hydrate
- Rest if your back feels tight or fatigued
Listening to your body is key to preventing avoidable injuries.
❄️ 6. Clear Ice Carefully — Falls Can Lead to Serious Injury
Slips can cause:
- Lumbar strains
- Wrist fractures
- Shoulder injuries
- Tailbone contusions
- Concussions
Apply salt or sand before you start. Wear supportive footwear with good tread, and keep your steps small to reduce risk.
If you hit your head, remember:
A concussion needs rehab just like any other injury.
Deep Physio’s SHIFT-certified concussion team can help guide safe recovery.
❄️ 7. Know When Your Body Is Warning You
If you feel:
- Sharp back pain
- Radiating pain down your leg
- Numbness or tingling
- Loss of strength
- Pain lasting longer than 48 hours
…it’s time to get assessed.
Early physiotherapy prevents minor irritation from evolving into chronic pain. This aligns with Deep’s approach of digging into the root cause, not masking symptoms.
How Deep Physio Can Help If You’re Injured
Our multidisciplinary team supports all phases of healing — Pain • Retrain • Maintain.
Depending on your injury, your physiotherapist may use:
- Laser therapy for inflammation reduction
- Shockwave therapy for stubborn soft-tissue irritation
- Traction table protocols for disc irritation or sciatica
- Kinesiology rehab for retraining movement and preventing re-injury
With extended hours in both Dawson Creek & Chetwynd, we’re here when you need us.
❄️ Stay Safe, Stay Strong, Stay Active This Winter
Snow shovelling doesn’t have to mean pain.
With proper technique and awareness, you can protect your back, prevent injury, and maintain an energized, active lifestyle — fully aligned with Deep Physio’s commitment to empowering our community.
Ready to Improve Your Winter Wellness?
Book your physiotherapy assessment today.
📍 Dawson Creek – #105 1100 Alaska Ave
📍 Chetwynd – 4821 South Access Rd
📞 250-782-3676
🌐 www.deepphysio.com
💻 Online booking: deepphysio.janeapp.com
👉 Before starting any new exercises, consult with a professional to ensure they’re right for you.
This blog does not replace professional medical advice. Consult a physiotherapist or healthcare provider before starting any new exercise or treatment. Any attempts to follow exercises or advice are at the reader’s own risk.
