Quick Answer: Snow shoveling combines bending, twisting and lifting heavy, wet snow in the cold, which is a lot to ask of your back and shoulders. Warming up, pacing yourself and pushing snow instead of throwing it can help. Regular massage, like a monthly membership session, can help you stay ahead of the tension that winter chores leave behind.
Winters here have a rhythm. The first real snowfall looks beautiful from the window. Then you remember the sidewalk.
In the City of Madison, property owners are expected to clear public sidewalks by noon the day after the snow stops. So whether you're up early before work or squeezing it in at lunch, shoveling isn't optional. And for many of us, that first big storm is the moment our backs remind us it's not 25 anymore.
The good news: a little preparation now can make this winter easier on your body.
Why does shoveling snow make my back so sore?
Shoveling asks your body to do several hard things at once. You bend forward, lift a load that's often heavier than it looks, twist to toss it, and repeat, sometimes hundreds of times. All of this usually happens with cold muscles, bulky layers and slippery footing.
Your low back, the muscles along your spine, and your shoulders take most of that load. If those areas are already tight from a week of sitting, driving or holiday prep, they have less room to adapt, and you're more likely to feel stiff the next morning.
Is it better to push or lift snow?
Pushing is usually easier on your body. When you can, use your shovel like a plow and push snow to the side. When you do need to lift, take smaller scoops, bend at your hips and knees, keep the shovel close, and turn your feet instead of twisting your back.
Who should be extra careful when shoveling?
Shoveling is real physical exertion. If you live with arthritis, a heart condition, a past back injury or surgery, or any other health concern, ask your doctor or healthcare provider whether shoveling is a good idea for you and how to do it safely. There's no shame in hiring help, asking a neighbor, or splitting the job into short sessions.
Try This at Home
Warm up before you head out: March in place, roll your shoulders and do a few gentle hip circles for five minutes inside. Cold, stiff muscles are more likely to complain later.
Pace yourself: Shovel in short rounds and take breaks to stand tall and breathe. After a heavy snowfall, clearing a few inches at a time can be easier than tackling it all at once.
Stretch afterward: Once you're back inside and warm, lie on your back and gently hug one knee, then the other, toward your chest for 20 to 30 seconds each.
How Massage Helps
Winter chores, holiday plans and shorter days tend to pile tension into your back and shoulders. Massage gives those muscles a chance to let go before that tension builds into something that slows you down. Every session at A Better Body is customized, so your therapist can focus on the areas that shoveling hits hardest.
Cupping is one option worth asking about. It uses gentle suction to lift and stretch the soft tissue, and it feels quite different from traditional massage. Ask about adding it to your customized session. You'll find all of our options on the Massage Services page.
After weeks of cold air and shovel handles, the Hydrating Hand Mask enhancement is a small comfort for dry winter hands.
Why a membership makes sense in winter
The easiest way to stay ahead of winter tension is to keep massage on your calendar. Our membership is billed monthly and includes $10 off every massage, a free standard enhancement every visit, and priority booking, so you're not scrambling for a spot after the next big storm. You can cancel anytime with 30 days' notice.
Shopping for someone who shovels your sidewalk, or anyone else on your list? Gift cards are available online anytime.
Massage therapy supports wellness and is not a substitute for medical care. If you have persistent, sharp, or worsening pain, please check in with your doctor or healthcare provider first.
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Get Ahead of Winter
From Fitchburg to Sun Prairie and everywhere in Dane County, our studio is ready when you are. Book online 24/7 or call or text (608) 640-3646, and ask about membership at your next visit. Not sure what to book? Start with our A Better Body Signature Relaxation Massage. When you feel better, you DO better!
Related reads: The Holiday Rush Is Coming to Madison: Keep Yourself on the Calendar and When the Clocks Fall Back in Madison: Your Body Needs a Winter Routine, Too
