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It’s that time of the year again… let’s discuss snow safety and how to keep your spine happy for the winter!

Shovelling1 – start by doing a simple warm up. Do some shoulder circles, knee to chests, and a quick walk to increase blood flow and prepare your body. It is important to wear proper footwear with solid treads on the soles to reduce risk of falls too. Use a lightweight non-stick (or use a silicone-based lubricant), push-style shovel – this will lift less snow which is less of a strain on your body. A curved handled shovel is great as well!

Shovelling techniques:

snow safety

  1. Push – don’t throw the snow – move the snow to the side if you can. If you need to toss it, avoid twisting and turning. Position yourself to throw straight to the snow pile.
  2. Bend your knees – use your knees, leg and arms to do the pushing and lifting while keeping your back straight.
  3. Watch for ice – be cautious and watchful. Use salt or sand in frequented areas.


Walk like a penguin2! Point your feet slightly outward and put your center of gravity directly over your feet as much as possible. Right foot forward, sway your weight onto the right foot, then onto the left. Keep the steps small and cautious. Try to keep your arms free for balance – wear backpacks or purses. Check out our penguin walking demo here!

Accidents happen and falls occur. If you do experience post-shovelling soreness or a fall, don’t wait to get your spine checked by a WVCWG Chiropractor, we’d love to get you back in order right away. Follow us on social media and subscribe to our newsletters for more snow safety tips!

By: Dr. Jess Tamminga (Kempton)