Shoveling snow is often seen as just another part of winter life in Alaska. When the snow piles up, grabbing a shovel can feel like second nature. However, snow shoveling is a surprisingly strenuous activity that places significant demands on the body—especially when done improperly.
A typical shovel of snow can weigh around 10 pounds, and wet, heavy snow may weigh three times that amount. Just 15 minutes of shoveling can mean moving close to 2,000 pounds of snow. Combined with repetitive motion, this makes snow removal a common cause of muscle strains, joint injuries, and even cardiac events. Each winter, many people experience elbow, shoulder, or low-back pain as a result.
The good news is that with proper ergonomics, the right equipment, and smart technique, snow shoveling can be much safer and far less stressful on your body. Two of the most important factors are choosing the right shovel and using proper lifting mechanics.
Choose the Right Shovel:
Length: Select a shovel with a shaft length that matches your body. The handle should reach approximately chest height. A shovel that is too short forces excessive bending and increases stress on the spine, while a shovel that is too long places the weight farther from the body, increasing spinal compression and injury risk.
Shaft Type: A shovel with a bent shaft may feel unusual at first, but it can significantly reduce strain on the lower back. The curve brings the grip closer to your body, allowing you to maintain a more upright posture. This design shifts more of the workload to your arms and legs—your strongest muscle groups—rather than your spine.
Use Proper Technique:
How you shovel matters just as much as what shovel you use. Bend at the hips and knees while keeping your spine neutral—the natural position your back holds while standing. Lean forward from your hips rather than rounding your back, and allow your legs to do most of the work.
Whenever possible, push snow to the side instead of lifting it. Pushing places less stress on the body than lifting and throwing snow. If lifting is necessary, squat down, keep the snow load close to your body, and throw it forward rather than to the side. Avoid twisting your torso—pivot with your feet and face the direction the snow is moving.
Proper footwear is also essential. Shoes with good traction help prevent slips and falls, especially on icy surfaces.
Overall fitness plays a major role in injury prevention. Improved cardiovascular fitness and strength make snow shoveling feel less taxing and reduce your risk of injury. Take advantage of available fitness resources to build strength and endurance that carry over into daily winter activities.
Snow shoveling can be safe, manageable, and even satisfying when approached with mindfulness and proper ergonomics. Treat it like exercise, respect your limits, and your body will thank you long after the snow melts. And while early winter shoveling may feel invigorating, spring snow often comes with a familiar feeling of “enough already.”