Stay Safe, Stay Strong: The Best 5 Warm-Up Exercises Before Snow Shoveling

Each winter, thousands of people suffer from back injuries ^[1] caused by improper snow shoveling. Twisting, lifting, and overexerting your spine in cold weather can lead to serious strain—or even a trip to the emergency room.

The good news? Learning how to shovel without hurting back is simpler than you might think. A few simple strategies can drastically reduce your risk. Below are five expert-backed tips to help you protect your back, prevent injury, and stay pain-free this snow season.

Before you even touch the shovel, warming up is crucial. Cold, tight muscles are more prone to strain and injury. These quick movements will increase blood flow and prepare your whole body for snow removal.

Do this warm-up for 3–5 minutes:

1. March in Place – 1 minute

Boosts blood flow and gently activates leg muscles.

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Engage your core muscles, then march in place for 10 repetitions.

2. Arm Circles (Forward & Backward) – 30 seconds each

Loosens shoulder joints and reduces shoulder/neck tension.

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Extend your arms to the side at shoulder level.
• Engage your core muscles, then move your arms in a circular motion.
• Repeat the movement with 10 repetitions.

3. Standing Torso Twists – 1 minute

Helps avoid twisting injuries by mobilizing your spine (but only twist gently!).

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Extend your arms forward at shoulder level. 
• Engage your core and twist your upper body to one side, as you open one arm to the side, keeping your hips locked in the forward position.
• Return to the starting position and repeat the movement on the opposite side.
• Complete 10 repetitions.

4. Bodyweight Squats – 10–15 reps

Engages your glutes, quads, and hamstrings—key for lifting with your legs, not your back.

• Begin in an upright standing position with your feet hip–width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Place your hands on your hips.
• Tighten your abdominal muscles.
• Bend your knees and hinge through your hips to move into a low squat position.
• Keep your knees behind your toes.
• Raise back up to an upright standing position, squeezing your glutes at the top position.
• Repeat the movement

5. Hip Circles or Side Lunges – 30 seconds

Opens up your hips, improving movement mechanics while shoveling.

• Begin in an upright standing position with your feet hip–width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Place your hands on your hips.
• Tighten your abdominal muscles, then move your hips in a circular motion.
• Repeat the movement in the opposite direction. Complete 10 repetitions.

Now you’re ready to shovel snow safely.

Snow Shoveling Back-Safety Checklist

Before heading out, ask yourself:

• Did I warm up my muscles with 3–5 minutes of light movement?
• Am I using an ergonomic shovel with a curved or adjustable handle?
• Am I lifting with my legs—not my back—and keeping the load small?
• Am I avoiding twisting motions while tossing snow?
• Did I plan for breaks to avoid overexertion and fatigue?

1. Choose the Right Tool for the Job

Your shovel can make or break your back—literally. Opt for an ergonomic snow shovel with a curved handle to reduce bending and minimize back strain. A lightweight shovel with a non-stick shovel blade helps you lift smaller loads more easily.

Pro Tip: If you’re dealing with heavy snow, consider a snow blower or snow removal service to avoid unnecessary stress on your spine and reduce the need to shovel without hurting back in difficult conditions.

2. Use Proper Technique (It Matters More Than You Think)

Knowing how to shovel without hurting your back comes down to body mechanics. Here’s how to do it right:

• Face the snow you’re lifting, keeping your chest pointing forward.
• Bend at the knees, not your waist—use your leg muscles to lift.
• Keep your back straight and your core engaged.
• Hold the shovel close to your body to reduce leverage strain.
• Push the snow when you can, rather than lifting.
• Avoid twisting—pivot your whole body with your feet instead.

3. Lift Small Amounts at a Time

Lifting too much snow at once causes more than just fatigue—it leads to back pain ^[2], muscle strain, and potential injury. Instead:

• Scoop small amounts of snow and lift with your legs.
• Push snow to the edges of your driveway whenever possible.
• Take breaks every 15–20 minutes to allow your lower back ^[3] and whole body to recover.

4. Dress Smart for Safety

• Good technique means nothing if you’re slipping and sliding.
• Wear boots with good treads to maintain stability.
• Dress in layers to stay warm, but make sure your movement isn’t restricted.
• Don’t forget gloves and a hat to protect against the cold.

Bonus Tip: Keep rock salt on hand to melt icy patches before you begin shoveling.

5. Stay Hydrated and Listen to Your Body

Even in cold weather, shoveling snow is hard physical work. Dehydration can creep up unnoticed and lead to cramps and fatigue.

Drink water before and after snow shoveling. If you feel tight muscles, lightheadedness, or any back strain—stop and rest.

If you’re recovering from an injury or unsure of your capacity, consult a physical therapy professional before taking on heavy lifting.

“The most common mistake people make when shoveling snow is twisting their torso while lifting heavy loads. That motion puts tremendous stress on the spine. Instead, keep your feet pointed in the direction you want to move the snow and pivot your whole body—not just your back.” — Dr. Scott Bautch, DC, Past President of the American Chiropractic Association’s Council on Occupational Health

Take the Pressure Off Your Lower Back This Winter

Back pain doesn’t have to be part of your winter routine.

Explore our Low Back Pain Solved Program and learn how to stay strong, mobile, and injury-free year-round. Check out now!

Frequently Asked Questions

What is the safest way to shovel snow without hurting my back?

The safest method to shovel without hurting your back is to push the snow rather than lift it. When lifting is unavoidable, bend your knees, keep your back straight, and use your leg muscles. Avoid twisting your torso—pivot your whole body to toss snow in a different direction. Always start with a quick warm-up to loosen tight muscles and increase blood flow.

 What kind of shovel should I use to reduce back strain?

Choose an ergonomic snow shovel with a curved handle or an adjustable shaft. This design reduces the need to bend and helps you maintain proper posture. A lightweight blade also minimizes the force needed to lift heavy snow.

Why do I feel sore after shoveling snow?

Soreness often comes from muscle strain, poor posture, or overexertion—especially in the lower back. Cold temperatures restrict blood flow, which increases your risk for tightness and injury. Doing too much without rest or using improper form are common culprits.

How often should I take breaks while shoveling?

Take a 5–10 minute break every 15–20 minutes, especially during heavy snow events. Frequent breaks help reduce fatigue, protect your spine, and give your whole body time to recover. Staying hydrated during these breaks also helps maintain muscle function and circulation.