Winter Health Hazard: How to Take Care of Your Heart & Back While Shoveling Snow by Dawn Taylor

Winter Health Hazard: How to Take Care of Your Heart & Back While Shoveling Snow

This time of year in colder climates, heart attacks and back injuries spike. Shoveling snow is often the reason. Here are some tips to shovel snow safely:

  • Warm up! Just like any strenuous activity or workout, do some dynamic stretching prior to shoveling. (Dynamic stretches are moving stretches such as high knees, walking lunges, etc., that get the muscles warm and loose.) Shoveling snow is heavy work, and the cold temperatures make it even harder to carry out as the heart works harder to stay warm. According to the National Safety Council, "Cold weather can increase heart rate and blood pressure. It can make blood clot more easily and constrict arteries, which decreases blood supply. This is true even in healthy people. Individuals over the age of 40 or who are relatively inactive should be particularly careful.”
  • Shovel small amounts of snow at a time. Think of it as a layer-by-layer process when working through several inches.
  • Take breaks during heavy snowfall. The snow will wait!
  • Don’t hunch over as you scoop up the snow. Bend your knees as you lower your body (think of the start of a squat).
  • After filling the shovel do not swing your body around. Dig the shovel in, then release the snow in front of you with the shovel close to your body, and not with arms extended out. If you do turn, you should do so with your whole body. “Avoid twisting the back to move the snow to its new location – pivot your whole body to face the new direction," states
  • Hire a teen or ask a neighbor to help. If you already have heart issues or back problems, snow shoveling is even more dangerous. It is not worth the risk.

If you do shovel snow and feel tightness in your chest or pain in your chest or arms, seek medical attention immediately.

The content on is for informational and entertainment purposes only, and should not be considered medical advice. The information on this site should not be used to diagnose or treat a health problem or disease, and is not a substitute for professional care. Always consult your personal healthcare provider. The opinions or views expressed on do not necessarily represent those of 30Seconds or any of its employees, corporate partners or affiliates.

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Elisa A. Schmitz 30Seconds
Great advice, Dawn Taylor ! I worry when my dad or my husband shovel. Both of them still like to do it, even though I ask them not to. It really isn't worth the risk, especially with so many young folks around who would do it willingly as a volunteer or for a few dollars.
Dawn Taylor
People really underestimate the toll snow shoveling takes on the body. A beloved local man died last year (early 60’s) after a heavy snowfall and it was such a tragic reminder that it’s not a job to take lightly.
Dawn Taylor
Thanks for your help 🙂
Gwen Johnson
Yes! This is so important.
Dawn Taylor
So very important and not a job that should ever be taken lightly. Snow clean up is tough work. Very hard on the body.
Dieter Schmitz
I love snow Dawn Taylor & respect shoveling from my days growing up in Minnesota!
Dawn Taylor
I’m Canadian born and living in northern NY is basically Canada , so like you I have a respect and love for snow, too. ❤️

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