Back and Shoulder Pain From Shovelling Snow: A Canadian Guide

A shovelling strain usually comes from a few things at once. You lift a heavy scoop, twist the trunk, and reach forward with the arms. Muscles in the low back, upper back and shoulder blade all work hard, sometimes without warming up.

Pain can show up in the low back, the upper back, the shoulder or all three. Often it is a sore, tight feeling that worsens with movement. A doctor or physiotherapist can tell you what is strained and whether anything more serious is going on. You cannot reliably tell that from home.

Research on shovelling injuries specifically is limited. The points below come from related research on back and shoulder pain.

• Long-term back pain responds to exercise. For chronic low back pain, lasting 12 weeks or longer, exercise probably reduces pain compared with no treatment, usual care or placebo [R05]. This is a different timeline from a single shovelling session, so treat it as the longer-term picture.
• Exercise over advice alone. The same review found exercise probably works better than advice or education by itself [R05].
• Strength supports daily function. Resistance training helps older adults keep strength, mobility and independence [R06]. Those abilities are what heavy chores test.
• Weekly strength matters. The WHO suggests adults do muscle-strengthening work at least two days a week [R07].
• Most shoulder pain is managed in primary care. Advice and exercise are the usual first steps. Acute, severe pain after an injury needs a proper diagnosis [R30].

1. Ease off heavy lifting for a few days. Choose lighter tasks while the pain settles. Keep normal daily activity going. Seated option: Do sitting tasks, such as paying bills or reading, while the pain settles.
2. Move gently within comfort. Short walks and easy movement often feel better than long stillness. Stop if pain sharpens. Seated option: Sit tall in a chair and do gentle back and shoulder movements with your back supported.
3. Shovel differently next time. Use a lighter shovel and smaller scoops. Push rather than lift when you can, keep the load close, bend your knees and turn with your feet. Seated option: Clear fresh snow in short passes, or ask for help with the heavy lifting.
4. Warm up before you start. Easy walking, arm circles and gentle trunk movement are a common way to ease in. Seated option: Seated arm circles and seated trunk turns, within comfort.
5. Build back-friendly strength. Simple leg, hip and upper-back strength work two days a week fits the WHO guidance [R07]. Seated option: Seated leg extensions and seated rows with a light band.
6. Take breaks and track your pain. Rest between passes of snow and note what makes the pain better or worse.