Why Snow Shoveling Causes Back Pain And How to Protect Yourself This Winter

Buffalo Snowfall Is Tough And So Is the Toll It Takes on Your Back

Every winter, as soon as the first big snowfall hits, thousands of Buffalo residents feel the same thing:
That sharp pull, tight ache, or deep soreness in the lower back after shoveling.

Snow shoveling is one of the top triggers for back strain, nerve irritation, slipped discs, and muscle spasms especially for adults over 50.

But the good news? With the right prep and prevention, you can reduce your risk of injury. And if the pain hits afterward, you don’t have to “wait it out” or rely on pain pills.

Why Snow Shoveling Causes Back Pain

Shoveling might look simple, but here’s what’s happening in your body:

1. Heavy, Wet Snow ⟶ Heavy Lifting

Buffalo’s lake-effect snow is dense.
A single shovel of wet snow can weigh 15–20 pounds.
Your back takes the brunt of that load.

2. Twisting to Throw Snow

The twisting motion irritates:

• discs
• spinal joints
• nerves
• lower-back muscles

This is one of the biggest causes of mid-winter flare-ups.

3. Cold Weather Tightens Muscles

Cold temperatures stiffen the muscles in your back and hips.
Cold + lifting = higher injury risk.

4. Weak Core or Tight Hips

If your core is weak or your hips are tight, your lower back is forced to work harder  and strains easily.

5. Bending Forward Repeatedly

Rounding your back instead of bending your knees puts huge stress on your spine.

This is why even “one wrong move” can trigger days of pain.

Signs You Might Have Irritated a Disc or Nerve

If after shoveling you feel:

• sharp pain in the lower back
• pain that shoots into the leg
• burning or tingling down the thigh
• stiffness that makes it hard to stand straight
• pain worse in the morning

…you may have irritated the sciatic nerve, a disc, or lower-back joints.

These issues rarely get better with rest alone and often become recurring problems through the rest of winter.

How to Prevent Back Pain While Shoveling

Here are simple habits that make a big difference:

✔ Warm up for 2–3 minutes first

Walk around your house or do gentle hip circles.

✔ Bend your knees — not your back

Lift with your legs whenever possible.

✔ Keep the shovel close to your body

The farther out you hold it, the more strain on your spine.

✔ Avoid twisting

Turn your whole body instead of twisting your torso.

✔ Take breaks every 10–15 minutes

Fatigue leads to injuries.

✔ Don’t overload the shovel

Light, quick scoops are safer than heavy tosses.

If You Wake Up With Pain Tomorrow — Here’s What It Means

Most shoveling injuries fall into one of three categories:

1. Muscle Strain

Deep, achy, tight, hard to bend forward.

2. Joint or Facet Irritation

Pain on one side of the spine, especially when standing up.

3. Sciatic Nerve Irritation

Pain into the buttock, hip, or leg.

All three types of injuries respond extremely well to natural, non-surgical care when treated early.

How Buffalo Arthritis & Joint Pain Center Helps Winter Back Pain

At Buffalo Arthritis & Joint Pain Center, we specialize in reducing inflammation, calming irritated nerves, and restoring mobility.

Our approach can help:

• decrease back stiffness
• reduce inflammation after shoveling
• calm sciatic nerve spasms
• improve circulation for faster recovery
• support long-term spine health
• prevent recurring winter flare-ups

Most patients feel relief within a few sessions without medication, injections, or downtime.

Don’t Let Winter Back Pain Set You Back

With heavy snow falling tomorrow, now is the time to protect your back and get help quickly if pain strikes.

👉 Schedule your consultation today at www.painreliefbajc.com
and get ahead of winter pain before it slows you down.

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