Winter Back Pain: Why Icy Sidewalks and Shoveling Affect Your Spine
Understanding Winter’s Impact on Your Back
Winter is a season many Canadians both love and dread. While snow-covered streets look picturesque, they can be tough on your spine. Between icy sidewalks, heavy shoveling, and cold temperatures, it’s no surprise that back pain spikes during the colder months.
At Glenwood Sport & Spine, we often see an increase in patients experiencing muscle stiffness, disc irritation, and lower back injuries from seasonal activities. But why does winter have such a strong impact on your back health – and what can you do to prevent it?
1. Cold Temperatures Tighten Muscles and Joints
When temperatures drop, your muscles and joints naturally contract to conserve heat. This tightening reduces flexibility, increases stiffness, and makes you more prone to strains.
If you go outside to shovel snow without warming up, your spine and surrounding muscles may not be ready for the sudden exertion. This can lead to lumbar sprains, herniated discs, or even nerve irritation.
Pro Tip: Warm up indoors before heading outside. Try light stretches, arm circles, or a brief walk in place to loosen your muscles.
2. The Hidden Dangers of Icy Sidewalks
Slippery sidewalks can be a recipe for spinal injuries. A sudden fall on ice can cause anything from muscle spasms to vertebral compression fractures. Even if you don’t fall, your body instinctively tenses to maintain balance, straining your lower back and core.
Wearing shoes with good traction and sprinkling ice melt on walkways can help reduce the risk. If you experience persistent soreness after a fall, consider scheduling a visit to our Chiropractic page to learn how spinal adjustments can aid recovery and mobility.
3. Snow Shoveling: A Workout in Disguise
Shoveling snow may seem like a simple chore, but it’s actually a high-intensity physical task. The repetitive motion of bending, lifting, and twisting puts immense pressure on your lower back and shoulders.
Improper form — such as bending at the waist instead of the knees — can easily lead to strain or disc issues. Using an ergonomic shovel and pushing snow instead of lifting it are small changes that can make a big difference.
Did you know? According to Mass General Brigham, shoveling snow sends thousands of people to the emergency room each year for back injuries and slips.
4. Reduced Physical Activity in Winter
It’s tempting to stay indoors when it’s cold outside, but a sedentary lifestyle can worsen spinal stiffness. Your back muscles rely on movement and circulation to stay strong and flexible.
Indoor stretches, yoga, or light resistance exercises can help keep your spine active. If you’re recovering from an injury, our Massage Therapists can address your body’s needs.
5. How We Can Help You Recover
At Glenwood Sport & Spine, our multidisciplinary approach focuses on identifying the root cause of your pain, not just treating symptoms. Our therapists use advanced techniques in chiropractic care, acupuncture, and massage therapy to restore spinal alignment and promote long-term wellness.
Whether you’re suffering from acute back strain or chronic winter stiffness, we’ll help you regain mobility and comfort — so you can enjoy the season pain-free.
6. Simple Tips to Prevent Winter Back Pain
Warm up before shoveling or outdoor work
Use proper posture — bend at the knees, not your waist
Wear traction footwear to prevent slips
Take breaks every 10–15 minutes while shoveling
Stretch daily to maintain flexibility
For more guidance, check out this helpful article from the Canadian Chiropractic Association, which provides safe snow removal strategies recommended by professionals.
Takeaway
Your spine works hard all winter long. By understanding the triggers — icy sidewalks, muscle stiffness, and heavy shoveling — you can take proactive steps to protect it. If pain or tightness persists, our team is here to help with customized treatment and compassionate care.
Book your appointment today and let us help you move comfortably all winter long.