Why So Many People Hurt Their Back Shovelling Snow — And How Corrective Chiropractic Can Prevent That

Introduction

Every winter in Toronto, it happens like clockwork. After the first major snowfall, my clinic fills with people saying, “I threw my back out shovelling.” From early mornings clearing sidewalks in Leslieville to digging cars out near Bay Street, snow shovelling is one of the most common triggers of acute back pain I see as a Toronto chiropractor.

Shovelling seems harmless — until your lower back spasms, your hips lock up, or pain shoots down your leg. The truth is, shovelling combines poor posture, repetitive twisting, heavy lifting, and cold muscles — a perfect storm for spinal injury.

At Dr. Mateusz Krekora Chiropractic Clinic, we focus on NeuroStructural Corrective Care, which prepares your spine, core, and glutes to handle real-world demands like shovelling — not just relieve pain after the damage is done.

Let’s break down why shovelling hurts your back, how corrective chiropractic helps protect you, and what you can do to shovel safely this winter.

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Why Shovelling Snow Is So Hard on Your Back

1. Flexion + Rotation = High Injury Risk

Shovelling requires repeated forward bending and twisting, often while lifting heavy, wet snow. Research shows that spinal flexion combined with rotation significantly increases disc and ligament strain, especially in the lower back (Government of Canada – Back Injury Prevention).

When your spine isn’t moving properly, those forces don’t distribute evenly — they overload one area.

2. Cold Muscles Don’t Activate Properly

Cold temperatures reduce muscle elasticity and slow nerve signaling. This makes your core and glute muscles less responsive, forcing your lower back to compensate (Canadian Centre for Occupational Health and Safety).

In other words, your back ends up doing a job meant for your hips and legs.

3. Weak or “Asleep” Glutes

Your glute muscles are your body’s primary lifting engines. When they’re underactive — which is extremely common in desk-based Toronto lifestyles — your lumbar spine absorbs the load instead (PubMed – Gluteal Activation and Low Back Pain).

I often tell patients: “If your glutes don’t fire, your back takes the hit.”

4. Poor Spinal Alignment and Nerve Stress

Misalignments in the spine interfere with how nerves communicate with muscles. According to the Canadian Chiropractic Association, spinal dysfunction can alter muscle coordination and stability, increasing injury risk during physical tasks (CCA – How Chiropractic Helps).

That’s why many people hurt their back doing something they’ve done “a hundred times before.”

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Expert Insight: What I See as a Toronto Chiropractor

At my downtown Toronto clinic, I regularly see patients who were already compensating long before they picked up a shovel. Prolonged sitting, poor posture, old injuries, and unresolved spinal stress quietly weaken the body’s support system.

Shovelling doesn’t cause the problem — it reveals it.

This is exactly why pain-only treatment falls short. If we don’t address spinal alignment, nerve pressure, and muscular imbalance, the injury cycle repeats every winter.

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How NeuroStructural Corrective Chiropractic Helps

1. Restoring Proper Spinal Alignment

Corrective chiropractic focuses on improving spinal structure, not just mobility. When the spine is properly aligned, mechanical stress distributes evenly, reducing overload on discs and joints (Ontario Chiropractic Association.

At Dr. Mateusz Krekora Chiropractic Clinic, we assess posture, spinal joint function, and oveall movement patterns to identify where stress is accumulating.

2. Improving Nerve Function and Muscle Activation

Your spine houses your nervous system. When spinal segments aren’t moving correctly, nerve signaling to key stabilizing muscles — especially the core and glutes — becomes inefficient.

By reducing nerve interference, corrective care helps your body activate the right muscles at the right time, improving lifting mechanics and stability.

3. Strengthening the Core–Glute–Spine Connection

Corrective chiropractic isn’t passive. We combine adjustments with postural retraining and neuromuscular activation, helping patients regain proper coordination between:

• Deep core stabilizers
• Glute muscles
• Spinal support structures

This creates a body that’s prepared — not vulnerable — when winter demands hit.

4. Long-Term Injury Prevention (Not Just Pain Relief)

While many people seek care after shovelling injuries, corrective chiropractic is designed to prevent them altogether. Studies show that addressing biomechanical dysfunction reduces recurrence of low back pain episodes (PubMed – Chronic Low Back Pain Prevention).

Our goal isn’t to get you through this snowfall — it’s to keep you resilient for every winter ahead.

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Tips to Shovel Snow Safely (Back-Smart Strategies)

Even with a healthy spine, technique matters. Here are chiropractor-approved tips to protect your back:

1. Warm Up First

Spend 3–5 minutes moving your hips, legs, and arms before heading outside. Light squats or walking helps activate muscles and improve circulation.

2. Keep the Load Close

Hold the shovel close to your body to reduce leverage on your lower back.

3. Lift With Your Legs, Not Your Back

Bend at the hips and knees, keeping your spine neutral. Engage your glutes as you stand.

4. Avoid Twisting

Turn your whole body with your feet instead of twisting your spine while throwing snow.

5. Push When Possible

Pushing snow is far safer than lifting it, especially with heavy, wet Toronto snow.

6. Take Breaks

Short, frequent breaks reduce fatigue — one of the biggest contributors to injury.

7. Use an Ergonomic Shovel

Angled or adjustable shovels reduce spinal strain and have been shown to lower injury risk (CCOHS – Snow Shovelling Safety).

Local Tips for Toronto Winters

• Shovel early and often to avoid heavy accumulation
• Be cautious after freezing rain — traction matters
• Consider snow removal services if you have a history of back pain
• Prioritize posture during long workdays — Bay Street desk posture affects weekend injuries more than people realize
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Conclusion &

Shovelling snow doesn’t have to mean back pain. Most injuries happen not because the snow is heavy — but because the spine, core, and glutes aren’t working together properly.

Corrective chiropractic care addresses the root cause: spinal alignment, nerve function, and muscular coordination. When your body is structurally sound, everyday tasks — even snow shovelling — become safer and easier.

At Dr. Mateusz Krekora Chiropractic Clinic, we help Toronto residents build resilient spines so they can move confidently year-round.

👉 Book Your Free Case Review today and start feeling strong, mobile, and prepared — just like you’re 25 again.

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This article is for informational purposes only and should not be taken as medical advice. Please consult a licensed chiropractor before starting any treatment.

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