Winter in Minnesota brings a lot of beauty—fresh snow, sparkling trees, and cozy mornings. But it also brings something far less charming: shoveling. Every year, chiropractors see a significant rise in back, neck, and shoulder injuries caused by improper shoveling technique.

At Cuyuna Chiropractic, we want you to stay healthy, strong, and pain-free all winter long. Here are simple ways to protect your spine the next time you head outside with your shovel.

1. Warm Up First

Just like any physical activity, shoveling requires active muscles.
Take 3–5 minutes to:

• March in place

• Do gentle trunk rotations

• Stretch your hamstrings and hip flexors

Warmed muscles are far less likely to strain.

2. Choose the Right Shovel

A lightweight shovel with an ergonomic handle can reduce the stress placed on your spine. Curved or adjustable handles help you stay upright instead of bending forward repeatedly.

3. Push the Snow—Don’t Lift It

Whenever possible, push snow instead of lifting it.
If you must lift:

• Bend at your knees, not your waist

• Keep the load small

• Hold the shovel close to your body

• Pivot your entire body instead of twisting your spine

These simple mechanics dramatically reduce injury risk.

4. Pace Yourself

Shovel in intervals instead of trying to tackle the entire driveway at once. Overexertion leads to muscle fatigue — and that’s when injuries happen.

5. Recognize Signs of Strain

If you notice:

• Sharp or persistent pain

• Numbness or tingling

• Pain radiating into the legs or arms

Stop shoveling and listen to your body. Early intervention prevents long-term issues.

Need Relief? We’re Here to Help.

If soreness, stiffness, or injury occurs, chiropractic care can help restore movement, reduce inflammation, and prevent further problems throughout the winter season.