Why Your Back Hurts More After Shoveling (And How to Prevent It Next Time)

Posted by: Reform Physical Therapy in Back Pain, Seasonal Tips, Winter Wellness on December 6, 2025

Winter back pain is one of the most common issues people deal with during Maine’s snow season. Many people feel fine when they start shoveling, but soreness, stiffness, and sharp pain often hit later that day or even the next morning. This happens for reasons that go far beyond “overdoing it.” The cold affects your muscles, your posture changes without you noticing, and the weight of snow can put a surprising amount of stress on your spine. Understanding what’s happening inside your body can help you protect yourself and prevent the same pain from showing up storm after storm.

Why Winter Back Pain Happens After Shoveling

Shoveling looks simple, but the movement puts a lot of pressure on your lower back. When you bend forward repeatedly to scoop snow, the muscles in your back and core have to work harder to support your spine. Cold weather makes this even more difficult because your muscles are naturally tighter and less flexible in low temperatures. When your muscles are tight, they cannot absorb shock well, so your joints and spine take on more of the workload.

The weight of the snow also matters. Wet or heavy snow increases the stress on your back with every scoop, even if the movement feels small at the time. Your posture plays a huge role as well. Most people twist their shoulders or lean to one side without realizing it, which puts uneven pressure on the spine. Over time, this combination leads to soreness, muscle strain, or sharp pain that worsens with movement.

How Cold Weather Affects Your Muscles

Cold temperatures cause your muscles to contract and tighten to keep your body warm. When your muscles tighten, they lose flexibility, making them more prone to strain. This is why people often feel stiff before they even start shoveling. The tightness also reduces blood flow, which slows your muscles’ ability to work efficiently. When you combine tight muscles with repeated bending, lifting, and twisting, winter back pain becomes almost unavoidable.

People with a history of back injuries or conditions like arthritis may feel this even more strongly. The body tends to guard old injuries in the cold, causing certain muscles to overwork and others to underperform. This imbalance leads to more pain after activities like shoveling.

Ways to Stay Comfortable While Moving Snow

The best way to prevent winter back pain is to prepare your body before you start shoveling. A short warm-up indoors increases circulation and loosens the muscles in your back and core. Even a few minutes of gentle movement can reduce stiffness.

Once outside, using your legs instead of your back to lift snow can reduce spinal stress. Pushing the snow whenever possible is easier on your body than lifting it. Taking smaller scoops is another simple habit that helps prevent strain, especially with wet snow. After you finish shoveling, gentle stretching or applying heat can help reduce tightness before it turns into soreness later on.

When Back Pain in Winter Needs Professional Care

If your back pain lasts longer than a couple of days, becomes sharp or intense, or starts affecting your daily routine, it may be time to see a physical therapist. At Reform Physical Therapy, we help people identify the exact cause of their pain, restore mobility, and strengthen the muscles that support the spine. Winter can be especially challenging for the back, and personalized care makes a big difference in how quickly you recover.

Our team creates treatment plans that help you feel better now while also reducing your risk of re-injury during the next storm. Whether you have a history of back issues or this is a new problem, getting professional support can prevent long-term pain and help you move with confidence.

Final Thoughts on Staying Safe This Season

Shoveling is part of winter life in Maine, but back pain doesn’t have to be. When you understand how your body responds to cold weather and heavy lifting, you can make small but powerful changes that keep your spine safe. With the right habits and support, you can move through winter feeling stronger and more comfortable. If winter back pain is slowing you down, contact your nearest Reform Physical Therapy clinic. Our therapists can help you ease discomfort, recover safely, and prevent pain during the next storm. Reach out today and let us help you stay active and comfortable all season long.