The first real snow in South Jersey always brings a wave of sore backs. Shoveling is hard work. A full shovel of wet snow can weigh 15 pounds or more, and most of us lift it while bending, twisting and hurrying in the cold. The good news is that a few simple habits make a big difference.

Why shoveling is hard on the spine

Shoveling combines three things your back does not love: bending forward, lifting with your arms out in front of you, and twisting to throw the snow. Doing all three over and over, often first thing in the morning when muscles and discs are stiff, puts extra stress on the low back. Most shoveling injuries are muscle strains that get better on their own. Sometimes, though, the strain falls on a disc that was already worn, and that can lead to a herniated disc and pain down the leg.

Seven ways to protect your back

1. Warm up first. Walk around the house or march in place for five minutes. Warm muscles handle load better.
2. Use the right shovel. A lighter shovel with a curved or adjustable handle lets you stand more upright. Smaller blades mean smaller loads.
3. Push, don’t lift. Whenever you can, push the snow to the side instead of lifting it.
4. Bend your knees, not your back. Squat, keep the shovel close to your body and lift with your legs.
5. Don’t twist. Turn your whole body by moving your feet, and never throw snow over your shoulder.
6. Go early and often. Clearing a few inches at a time is easier than tackling a foot of heavy, wet snow at once.
7. Take breaks and stay hydrated. Stop every 15 minutes or so. If you feel short of breath or chest discomfort, stop and get help right away.

What to do if your back hurts afterward

Most back pain after shoveling improves within a few days to a couple of weeks. Gentle walking, heat or ice, and over-the-counter pain relievers (if your doctor says they are safe for you) usually help. Long bed rest is not recommended; staying gently active tends to speed recovery.

When to see a spine specialist

Call your doctor or a spine specialist if:

• Pain travels down your leg, especially below the knee
• You notice numbness, tingling or weakness in a leg or foot
• Pain is not improving after two to three weeks
• Pain wakes you up at night or keeps getting worse

Go to the emergency room right away if you have loss of bladder or bowel control, numbness in the groin area, or sudden weakness in both legs. These are rare but serious warning signs.

Seeing a spine surgeon does not mean you need surgery. Most patients with a disc problem get better with time, physical therapy and other nonsurgical care. When surgery is the right choice, minimally invasive options such as endoscopic spine surgery can treat a pinched nerve through a very small incision.

Frequently asked questions

Is it a muscle strain or a herniated disc?

A strain usually causes aching pain in the low back that improves over days. A herniated disc more often causes sharp pain, numbness or tingling that travels down one leg. An exam, and sometimes an MRI, can tell the difference.

Should I use heat or ice?

Either can help. Many people use ice for the first day or two and heat after that. Use whichever feels better, for 15 to 20 minutes at a time.

Is a snow blower safer?

A snow blower reduces lifting, but it can still strain your back when you push or turn it. Use your legs, keep your back straight and take breaks.

If back or leg pain from shoveling is not getting better, call 609-800-3472 or send your MRI for a review. Learn more about sciatica and herniated discs and endoscopic spine surgery.

This article is for general education and is not medical advice.