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Snow Shoveling Injury Prevention

Shoveling looks simple, yet it strains the heart, back and shoulders, especially in cold. A steady approach prevents most trouble.

Why does shoveling cause injuries?

Snow is heavy, the work repeats and cold muscles are less forgiving. Slips on ice add falls to the list. The heart also works hard, and the combination of cold and strain affects some people more than others.

People often do it quickly, at the start of the day, without warming up. A slower start helps.

Think of shoveling as exercise in disguise. If you would not start a hard workout cold, tired and without warming up, do not start shoveling that way either.

• Heavy snow and repeated lifting
• Cold muscles and slippery ground
• Heart strain in cold weather

Who should be especially careful?

Anyone with heart, lung or back conditions, those who are older or out of shape and people who are not used to hard exercise should ask a clinician whether shoveling is safe. Do not guess about your own health.

Consider asking for help, using equipment or hiring someone if a clinician advises against it.

Ask your clinician whether any of your medicines affect how your body handles cold or exertion, and what warning signs you should treat as urgent in your own case.

• People with heart or lung conditions
• Those with back or joint problems
• Older adults
• Anyone out of the habit of hard work

How can you protect your back and shoulders?

Take small loads, push snow when you can instead of lifting it and avoid twisting while carrying a full shovel. Keep your feet apart for balance and bend your knees instead of your back.

Take breaks, stretch and switch hands. Choose a shovel that suits your height and strength. Pace yourself; the job does not need to be finished in one session.

• Small loads and pushing instead of lifting
• Bend knees and keep feet apart
• Switch hands and take breaks
• Avoid twisting with a full shovel

What should you do about cold and traction?

Wear layers you can adjust, protect hands, face and ears and use footwear with good traction. Cold work can hide how hard you are working.

Clear and treat walkways, following product directions, and watch for ice under fresh snow. Slow down when surfaces are slick.

Shovel in cold air with care for your breathing. Some people find that covering the mouth and nose helps, while others need medical advice about cold air and lung conditions.

What are the warning signs to stop?

Chest pain, pressure, shortness of breath, dizziness, nausea or unusual weakness are warning signs that call for an immediate stop. Call 911.

Do not try to push through them or wait for them to pass. Emergency responders would rather come and find a minor problem than be called too late.

Take the warning signs seriously even if they seem mild. Many people delay calling because they hope the discomfort will pass, so call 911 and let responders decide.

• Chest pain or pressure
• Shortness of breath
• Dizziness or nausea
• Unusual weakness

How can you plan the work?

Clear in stages if snow is deep, and do the most important areas first: paths to animals, emergency access and the equipment you need. Share the job among family or crew.

Tell someone where you are working, keep a phone nearby and warm up before starting.

Teenagers who help with shoveling should be shown good habits and told to stop and tell an adult about pain, dizziness or numbness. Offer water and a warm break.

• Clear animal and emergency paths first
• Share the job
• Warm up before starting

Where can you get more help?

Your doctor, local health department, extension office and the American Red Cross offer health and safety information. Employers should confirm requirements with OSHA and their state agency.

For emergency help, call 911.

Think about equipment options such as a push-style shovel, a plow or a blower, and weigh them against your health. Equipment brings its own hazards, so follow the manual.

• Ask your doctor about snow work
• Call 911 in an emergency

Last reviewed: November 12, 2026. Written by the Farm Safety Editorial Team. See our editorial policy.