☃️ Shoveling Snow Without Back or Neck Pain: A Physical Therapist’s Tips

Snow shoveling is a workout—stretching and recovery matter

Yesterday, the Washington DC region (where I live) was enmeshed in a decent sized snow/ice storm.  Conveniently, I baked while my lovely husband shoveled us out.  As a dutiful wife and physical therapist, I made sure that every time he came in from shoveling, he stretched and foam rolled so he would not wake up today with serious pain. 

(Though he does want me to tell everyone that yes, he is still quite sore). 

But I'll add...without any mobility problems today!

As much of the country is shoveling out of the snow, I thought I would give the top stretches to avoid back & neck pain after shoveling.

If you've ever come to see me for PT, none of these will come as a great surprise 😉

Cat/cow: For your spine

Snow shoveling is a workout—stretching and recovery matter

Chest stretch: For your pecs

Snow shoveling is a workout—stretching and recovery matter

Puppy stretch: for your lats

Snow shoveling is a workout—stretching and recovery matter

This can be done many ways. I typically do it in standing and put my arms on a bed or back of a couch and walk backwards until I feel a stretch through my armpits.

Lizard or lunge stretch: For your hip flexors

Snow shoveling is a workout—stretching and recovery matter

I like to put both of my hands to the INSDIE of my front foot and shift my weight forward. This gives the best hip flexor stretch.

Cobra pose: For your spine

Snow shoveling is a workout—stretching and recovery matter

I do this repetitiously vs. static. You can modify this to propping on your forearms (if you can't lift all the way).

Pigeon Pose: For your glutes

Snow shoveling is a workout—stretching and recovery matter

The glute stretch from pigeon comes from laying forward over your front leg.

There are many variations on this, including a standing variation as well as a figure four stretch on your back.

Half Frog Pose: For your quads

Snow shoveling is a workout—stretching and recovery matter

Again, so many ways to stretch the quads...this just happens to be one of my favorites. If this is too tricky, you can use a strap or lie on your side and do something similar.

And yes, there are actually several more. But these are definitely the highlights. If you want to shovel snow and wake up the next day relatively mobile, take the time to stretch BEFORE you go to bed. You will not regret it.

Still sore after shoveling? If back or neck pain is lingering more than a day or two, physical therapy at Union Yoga & Physical Therapy can help restore mobility and prevent injury.

👉 Schedule an evaluation today