It happens every winter. The forecast calls for heavy snowfall, and the next morning, emergency rooms across the region see a spike in patients. The culprit isn’t just slippery roads or icy sidewalks—it’s the shovel sitting in the garage.
While clearing the driveway is a necessary chore, medical experts warn that for many, it acts as a perfect storm for injury. The combination of cold temperatures, heavy exertion, and poor mechanics can turn a routine task into a medical emergency, threatening both the back and the heart.
The Strain on the Back
Snow shoveling involves a unique set of movements that are particularly taxing on the lower back. It requires bending, lifting heavy loads, and twisting—often all at once. When you add the instability of slippery ground, the risk of a disc herniation or muscle strain skyrockets.
“The lower back acts as a fulcrum when you shovel,” says Dr. Amin Amini, a neurosurgeon and director of the Center for Brain & Spine. “When you bend forward at the waist to lift a shovel full of wet snow, you are placing an incredible amount of torque on your lumbar discs. If you twist while holding that weight to throw the snow aside, you are essentially wringing out your spine.”
Dr. Amini notes that many injuries occur because people try to “muscle through” the job to get back inside quickly. The cold weather can also mask pain signals until the damage is already done.
“We see patients come in days after a storm with severe sciatica or spasms because they ignored the initial twinge,” Dr. Amini adds. “If you feel pain, stop immediately. It’s not just soreness; it’s a warning sign.”
The Silent Cardiac Threat
While back pain is the most common complaint, the threat to the heart is far more lethal. Shoveling snow is an intense cardiovascular workout, often performed by people who are otherwise sedentary. The cold air complicates matters by causing arteries to constrict, which raises blood pressure and increases the heart’s workload.
“Shoveling snow is deceptively strenuous. For many people, it is far more intense exercise than their body is used to doing, especially if they are generally inactive or not accustomed to heavy physical labor,” explains Dr. Seth Meltzer, a cardiologist with Virginia Heart. “This sudden increase in exertion can place significant stress on the heart.”
Dr. Meltzer advises that certain populations should avoid shoveling entirely. Anyone with a history of heart disease, high blood pressure, or a sedentary lifestyle should think twice before picking up a shovel.
“Best advice is to avoid shoveling altogether if you have heart disease or multiple risk factors. Ask for help or consider a snow removal service,” Dr. Meltzer says.
Strategies for Safer Removal
If you must shovel, experts agree that preparation and technique are your best defenses.
Warm Up First: Treat shoveling like a sport. spend 10 minutes walking or stretching indoors to get the blood flowing before stepping out into the cold.
Push, Don’t Lift: Whenever possible, push the snow to the side rather than lifting it. If you must lift, use your legs. “Squat down, keep the shovel close to your body, and lift with your glutes and quads, not your back,” advises Dr. Amini. “And never, ever throw snow over your shoulder. Pivot your whole body instead of twisting your spine.”
Pace Yourself: Dr. Meltzer suggests the “15-minute rule.” Shovel for 15 minutes, then take a break. Go inside, warm up, and hydrate. “Don’t try to clear the whole driveway in one go,” he says. “Listen to your body. If you feel chest tightness, lightheadedness, or shortness of breath, call 911 immediately.”
Use the Right Tool: An ergonomic shovel with a curved handle can reduce the strain on your back. Using a smaller blade forces you to lift lighter loads.
Wait for the Plow (or Hire Help): Sometimes the best prevention is delegation. If the snow is wet and heavy, or if you have health concerns, hiring a neighborhood teenager or a plow service is a small price to pay for your health.
As the next storm approaches, remember that a clear driveway is never more important than your health. Take it slow, use proper form, and know when to put the shovel down.
