Lower Back Pain From Shoveling and Lifting: A Fishers Chiropractor's Guide to the First Snow and the Attic Boxes

TL;DR

• November brings new jobs for your lower back: the first snow, storage bins from the attic and heavier grocery runs.
• Most strains come from bending at the waist and twisting while you hold weight, often on a cold morning with no warm-up.
• A few habits help: warm up first, push snow instead of throwing it, keep loads small and close to your body, and turn with your feet.
• If your lower back is still sore after a few days, or it keeps coming back, Dr. Mariah and Dr. Sam start with a consultation and assessment to find out why.
• Some symptoms, like loss of bladder control or leg weakness that is getting worse, need medical care right away.

If your lower back has been grumbling since you hauled the bins out of the attic, you're not alone. As a lower back pain chiropractor in Fishers, we see it every year: people go from a fall of yard work straight into a different kind of lifting. The leaves are done, and now it's snow, storage totes and a trunk full of groceries.

Why Does My Lower Back Hurt After Shoveling or Lifting Boxes?

Your lower back usually hurts after shoveling or lifting because those jobs combine bending, twisting and holding weight away from your body, often over and over.

Our neck and back pain page lists improper lifting as one of the common causes of acute back pain we see.

The bend, scoop and twist

Shoveling is rarely a clean lift. You bend forward, load the blade, straighten up, then twist to toss the snow to the side. That twist under load is the part your lower back likes least, especially when you do it dozens of times in a row.

Awkward boxes in awkward places

Holiday bins live in places that are hard to reach: high garage shelves, crawl spaces, the back of a closet or the top of a pull-down attic ladder. You end up reaching overhead, lifting from a crouch or carrying a box down steps where you can't see your feet.

Cold muscles and a rushed start

Many people shovel first thing in the morning before work or school. You go from a warm bed to a cold driveway with no warm-up and a clock ticking. Tight, cold muscles and hurrying are a tough combination for your back.

How Can I Shovel Snow Without Hurting My Lower Back?

The best way to shovel without hurting your lower back is to warm up first, push the snow instead of lifting it when you can, and keep each load small. Here are the habits we suggest.

Before you start

• Warm up for a few minutes. Walk around the house, march in place or do a few gentle hip and back movements before you head out.
• Pick the right shovel. A shovel that lets you stand fairly upright makes it easier to keep the work in your legs.
• Check your health first. Shoveling is hard physical work. If you have heart concerns or haven't been active in a while, talk to your doctor before you take on a big snow.

While you shovel

• Push, don't throw. Pushing snow to the edge of the driveway is easier on your back than lifting and tossing it.
• Keep loads small. Wet, heavy snow adds up fast. A half-full shovel is plenty.
• Bend your knees and hips, not just your waist. Let your legs do the lifting.
• Turn your feet, not your back. Point your toes where you want the snow to go instead of twisting at the waist.
• Take short breaks every few minutes.
• Go out more than once in a big storm. Clearing a few inches at a time is easier than tackling one deep, heavy layer.

How Should I Lift Holiday Boxes and Storage Bins?

Lift holiday boxes by getting close, keeping the load near your body and using your legs, and split heavy bins into lighter ones when you can. A few specifics help with the attic and garage.

• Pack lighter. If a tote is too heavy to carry comfortably, split it into two.
• Use a stable step stool or ladder instead of stretching for a high shelf.
• Hand boxes down. Have someone pass bins to you from the attic or top shelf so you aren't lifting and climbing at the same time.
• Hold it close. Carry the box against your body, not out in front of you.
• Watch the stairs. Make sure you can see where you're stepping. Two light trips beat one heavy trip.

The same habits help with the big pre-Thanksgiving grocery run, loading a full trunk, or moving furniture before company arrives. If you're also planning a long drive or a flight for Thanksgiving, our guide to back pain from holiday travel covers the car, the airport and sleeping away from home.

Who Tends to Feel It Most?

Anyone can strain their lower back shoveling or lifting, but a few groups tend to feel it more:

• People who sit most of the day and then do one big physical job on the weekend.
• People with a history of back pain who notice it flares every time the weather turns.
• Parents who lift kids, car seats and boxes on top of everything else.
• Older adults still clearing their own driveways.

We see patients of all ages, from children to seniors. If your parents or kids are dealing with back pain too, see our family chiropractic page for how we help kids, parents and grandparents.

When Should I See a Lower Back Pain Chiropractor in Fishers?

It's a good idea to see a chiropractor if your lower back pain hasn't eased after a few days, it keeps coming back every time you do a physical job, or it's getting in the way of work, sleep or daily life. You don't have to wait until it's severe.

If yard work already started the trouble, our post on back pain from raking covers the fall side of the same problem.

What Does a First Visit Look Like for Lower Back Pain?

A first visit for lower back pain is mostly about listening and looking before anyone adjusts anything. Tell us exactly what you were doing when it started, whether that was the third pass down the driveway or the tote that slipped on the attic ladder. That detail helps.

Talking it through

You'll sit down one on one with a doctor to go over your health history, what's bothering you now and what you want to get back to doing. Our one-on-one consultation page explains how we use that time.

The assessment

Next comes a chiropractic assessment of your neurological and musculoskeletal systems. We only take X-rays when they're medically necessary. The full order of steps is on our what to expect page.

Going over your results

At a follow-up visit, Dr. Mariah and Dr. Sam go over what they found and lay out a care plan that fits your situation. Both studied at Logan University College of Chiropractic, and Dr. Sam also has a Bachelor's degree in Exercise Science and a Master's in Physiology.

What Will Care Cost?

We don't post prices, because what you spend depends on the plan your doctor puts together after your assessment. At your report of findings visit, we walk through the payment options we offer so care stays affordable for you. Curious before you book? Give us a call at (317) 588-9414 and ask.

When Does Lower Back Pain Need a Doctor First?

A sore back after shoveling usually settles down, but a few warning signs mean you should skip the wait and get emergency or urgent medical care first:

• Trouble controlling your bladder or bowels
• Numbness around the groin, buttocks or inner thighs
• Weakness in one or both legs that keeps getting worse
• Intense pain after a fall, like a slip on an icy driveway
• Chest pain or pressure, trouble breathing, or feeling faint while you shovel (call 911)
• Back pain along with a fever, or weight loss you can't explain

We're glad to work with your doctor, not replace them. When pain feels unlike anything you've had before, have it looked at by a medical provider.

Visit Us in Fishers

The Kingdom Chiropractic

8924 E 96th Street, Fishers, IN 46037

(317) 588-9414

Hours

Monday: 9:30am to 12pm and 3pm to 6pm

Tuesday: 8:30am to 11:30am

Wednesday: 9:30am to 12pm and 3pm to 6pm

Thursday: 3pm to 6pm

Friday through Sunday: Closed

Patients come to us from Fishers, Noblesville, Carmel, Westfield, McCordsville and Fortville.

Schedule your visit online

Frequently Asked Questions

How soon will my lower back feel better?

That varies from person to person. A strain from last weekend's shoveling is a different story than an ache that has been around for years. After your assessment, Dr. Mariah and Dr. Sam walk you through a plan and timeline that fit you.

What if my back pain is really bad?

We start by talking with you and doing an assessment, so nobody adjusts anything before we know what's going on. X-rays are used only when there's a medical reason for them. If bad pain comes with one of the warning signs listed above, such as bladder trouble or legs that keep getting weaker, get emergency care or call your doctor before you see us.

Can a chiropractor help if I don't want to rely on pain pills?

Our care is drug free. Instead of only quieting the pain, we look at how your whole body is moving and try to find what's behind it. It doesn't replace your medical care, so keep your doctor up to date on anything you take.

What should I expect during my first visit?

Your first visit includes a one-on-one consultation, a chiropractic assessment, diagnostic imaging if necessary, and a customized care plan tailored to your needs.

Do you care for children?

Yes. We welcome patients of all ages, from children to seniors, and our doctors are trained in techniques designed for infants and growing children.

How do I book an appointment?

Pick a time on our online booking page. Have a question before you schedule? Call (317) 588-9414.