Winter weather is beautiful, but snow shovelling can quickly become tough on your body, especially your lower back. Many winter injuries happen when people rush, shovel too much at once, or forget to warm up. With a few simple strategies and the support of our Physiotherapy and Massage Therapy team, you can stay safe, strong, and pain-free all season.

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Plan Your Shovelling Ahead

Before heading outside, take a moment to prepare:

• Check the weather so you can tackle snow in smaller, manageable amounts
• Dress warmly and wear boots with good traction
• Choose a lightweight, ergonomic shovel to reduce strain

Planning ahead prevents sudden heavy exertion that often triggers low back pain.

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Warm Up Your Muscles

Shovelling is a full-body workout, so give your body 5–10 minutes to warm up:

• March in place or take a short walk
• Do gentle dynamic stretches for hips, hamstrings, and lower back
• Warm up your shoulders and arms with circles and light mobility exercises
• Engage your core to support your spine

A proper warm-up prepares your muscles for bending, lifting, and repetitive movement.

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Use Safe Shovelling Techniques

Good technique makes shovelling safer and easier:

• Bend your knees and use your legs to lift
• Avoid twisting—turn your whole body rather than rotating at the waist
• Push snow instead of lifting whenever possible
• Take regular breaks, especially if the snow is heavy or wet

Move slowly and listen to your body—sharp or sudden pain is a sign to stop.

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Stay Consistent With Self-Care

Your risk of injury decreases when your muscles are strong, flexible, and balanced. Simple exercises for your core, hips, and back help your body tolerate winter activities more comfortably.

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How Massage Therapy Helps

Massage therapy is an excellent way to prepare your body for winter activities and recover after shovelling:

• Relieves tight muscles in the lower back, shoulders, and arms
• Improves circulation and mobility
• Reduces stiffness and helps prevent flare-ups

Regular massage sessions help keep your muscles relaxed and ready for physical activity.

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Why Physiotherapy Is Important

Physiotherapy supports both prevention and recovery by:

• Strengthening your core and stabilizing muscles
• Teaching proper movement techniques for shovelling and daily tasks
• Providing hands-on treatment to reduce pain and improve function
• Managing recurrent low back pain with personalized care

If you’ve had shovelling injuries in the past or are dealing with chronic back pain, physiotherapy can make a big difference in how your body responds this winter.

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Stay Safe This Winter

You don’t have to dread shovelling. With the right preparation and support, you can avoid injury and keep your back strong throughout the season.

If you need help managing pain or want to stay proactive, our team at Vaughan Wellness Centre is here for you.
Book your Massage or Physiotherapy appointment today.