By Dr. Nicholas Calabrese, Chiropractor | EMPACT Wellness, Burlington, ON
Back Pain After Shoveling or Sitting is Not Always “Just a Tight Muscle”
Winter chores and long periods of inactivity often happen in repetitive or awkward positions. The lower back often takes the brunt of the force during shoveling, while the spine loses its muscular support during long “hibernation” sessions on the couch. It is common to feel stiff after a snowstorm, but not all back pain is harmless.
The spine is a complex structure of discs, nerves, and muscles that requires a balance of mobility and stability. This post will help you understand common winter back injuries, important symptoms to look out for, and when a thorough assessment may be beneficial.
Common Winter Back and Body Injuries
Lumbar Sprains and Strains
Sprains affect the ligaments connecting the vertebrae, while strains affect the muscles and tendons in the back and core. These are the most common injuries we see after a heavy snowfall. Pain and stiffness may increase over 24-48 hours due to the inflammatory process. Early controlled movement, rather than laying on the couch, may often leads to better outcomes.
Disc and Nerve Irritation
The repetitive bending and twisting involved in shoveling can put significant pressure on the discs within the spine. This may result in sharp pain or symptoms that travel into the glutes or legs. These injuries are often missed when symptoms start as “just a dull ache” but become persistent over time.
Postural Strain
Long periods of sitting can cause the hip flexors to tighten and the core muscles to “switch off.” This creates a lack of support for the lumbar spine, making you more vulnerable to injury when you finally stand up or attempt a physical task like clearing the driveway.
When Does Your Back Pain Need Further Attention?
You should consider seeking an early assessment if you notice:
- Pain that is not improving or is worsening after 48-72 hours
- Significant stiffness that limits your ability to bend or stand up straight
- Pain, numbness, or tingling that travels into the glutes, thighs, or feet
- Pain that is worse at night or when trying to sleep
- A feeling of “instability” or your back feeling like it might “give out”
An early assessment can help differentiate a simple muscle strain from a disc or nerve issue that may benefit from targeted rehabilitation or conservative treatment.
Tips for Prevention and the First 72 Hours
Moving early and moving often may facilitate recovery and reduce long-term complications.
- Pace Your Shoveling: Take frequent breaks and focus on pushing the snow rather than lifting and twisting.
- The 30-Minute Rule: If you are sitting on the couch, get up and move every 30 minutes to reset your posture.
- Heat vs. Ice: Ice may help with acute inflammation in the first 24 hours, while gentle heat can help relax tight muscles in the following days.
How Chiropractic Care Can Help Facilitate Recovery and Prevent Future Injury
Chiropractic care for back injuries focuses on restoring pain-free spinal range of motion, improving hip and mid-back mobility, and strengthening the core muscles that help to stabilize the spine. Treatment often includes hands-on manual therapy, soft tissue work to reduce muscle guarding, and acupuncture to help modulate pain. This approach is important for individuals returning to winter activities or daily chores, as it facilitates improved load tolerance and may often help to reduce the risk of re-injury.
When to Book an Assessment
If your back pain is lingering, limiting your daily activities, or causing hesitation with movement, an early assessment can help clarify the cause and guide your recovery. You can book an assessment through our online portal or by contacting us directly.
Written by Dr. Nicholas Calabrese, Chiropractor. Dr. Nick enjoys working with active individuals and athletic populations recovering from musculoskeletal injuries, with a focus on restoring pain-free movement, building strength, and supporting long-term resilience to future injuries.