☃️ Shoveling Snow Without Back or Neck Pain: A Physical Therapist’s Tips
- Danielle Rose
- Jan 26
- 3 min read
Updated: Jan 29
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
Chest stretch: For your pecs
Puppy stretch: for your lats
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
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
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
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
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.
I'm adding in an honorable mention. As I've gotten older and have become a more seasoned physical therapist, I see the value in this pose more and more. I'm adding 3 different pictures for this one because it can be modified. And for an extended position, the modification is really nice.
Fish Pose: For your neck & upper back
This above picture is the typical version of fish pose. There is some weight into the crown of the head but a fair amount of your weight is still on the remainder of the body.
Modification 1: Yoga blocks
Honestly, I couldn't find the picture that I really wanted. I would start with the lower block at a lower level - so it's on the widest base. And align it vertically along the spine (not horizontally). Take away the upper block at the head. The head should be resting on the ground comfortably. When using the block, the head should have minimal to no weight in it.
If you have the spine range of motion, you can put the lower block at this same height (as pictured) but vertical along the spine. The 2nd block isn't necessary unless your head doesn't reach the floor. The head needs to be supported by something.
You can also do this with bolsters or thick blankets. So many options...
When done correctly, fish pose is wonderful for the upper back and neck. This is a great pose to do at the end of everyday - after long days of looking at computers and/or driving.
Modification 2: Chirp Wheel
It's not the same but has a similar feel. The arms can be overhead but don't necessarily have to be.
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
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