Expert advice from The Brost Clinic – Wayzata’s award-winning chiropractors serving Minneapolis West Metro communities
Winter in Minnesota brings beautiful snow-covered landscapes, but it also brings one of the most common causes of back pain and injury we see at The Brost Clinic: snow shoveling. Each year, thousands of people throughout the Minneapolis-St. Paul area visit chiropractors and emergency rooms with injuries sustained while clearing their driveways and sidewalks. The good news? Most of these injuries are preventable with proper technique and awareness.
The Hidden Dangers of Snow Shoveling
Snow shoveling might seem like a routine winter chore, but the statistics reveal a more serious picture. Research shows that approximately 11,500 people are treated in U.S. emergency departments annually for snow shoveling-related injuries and medical emergencies. Lower back injuries account for over 34% of all soft tissue injuries from shoveling, making it the most commonly affected body part.
Common Snow Shoveling Injuries
At The Brost Clinic, we frequently treat patients suffering from:
Lower Back Strain and Pain
The repetitive bending, lifting, and twisting motions involved in shoveling place enormous stress on the lumbar spine. Each shovelful can weigh 5-7 pounds, and during a single shoveling session, you might lift hundreds of pounds repeatedly. This cumulative load can cause muscle strains, ligament sprains, and spinal stress.
Herniated or Slipped Discs
When you lift heavy, wet snow while twisting your spine, the pressure on your intervertebral discs increases dramatically. This can cause the soft inner material of the disc to push through its outer layer, resulting in a herniated disc that puts pressure on nearby nerves.
Sciatica
The sciatic nerve, which runs from your lower back down through your legs, can become irritated or compressed during strenuous shoveling activities. This leads to radiating pain, numbness, or tingling sensations down one or both legs.
Neck Pain and Shoulder Injuries
Looking down repeatedly while shoveling, combined with the overhead throwing motion many people use, strains the neck and shoulder muscles. These areas are particularly vulnerable when you’re trying to toss snow over your shoulder or to the side.
Muscle Strains and Sprains
Cold temperatures cause muscles to tighten and become less flexible, making them more susceptible to strains. Without proper warm-up, your muscles and tendons are at greater risk when suddenly subjected to intense physical activity.
Who’s Most at Risk?
While anyone can sustain a shoveling injury, certain groups face elevated risks:
- Adults over 55 years of age
- Individuals who don’t exercise regularly
- People with pre-existing back or neck conditions
- Those with cardiovascular risk factors
- Anyone attempting to shovel after waking up (when spinal discs are most hydrated and vulnerable)
Proper Snow Shoveling Technique: Your Best Defense
The key to injury-free snow removal lies in using proper body mechanics and taking a strategic approach. Here’s what our chiropractors at The Brost Clinic recommend:
Before You Start
Warm Up Your Body
Cold muscles are injury-prone muscles. Spend 5-10 minutes warming up with light cardio like marching in place, gentle stretching of your back and hamstrings, and shoulder circles. This increases blood flow and prepares your muscles for work.
Choose the Right Equipment
Invest in an ergonomic snow shovel with a curved or adjustable handle that minimizes bending. A lightweight plastic blade reduces the weight you’re moving. The shaft should be long enough that you can stand relatively upright when the blade is on the ground—ideally reaching your chest or elbow height.
Dress Appropriately
Layer your clothing to stay warm without overheating. Wear boots with excellent tread to prevent slips and falls on icy surfaces. Don’t let hats or scarves block your vision.
During Shoveling
Perfect Your Posture
- Keep your feet hip-width apart for better balance and stability
- Face the snow squarely with both shoulders and hips aligned
- Bend at your hips and knees, not your lower back
- Keep your back straight and chest pushed forward
- Hold one hand on the handle and the other about 12 inches lower on the shaft for better control
Push, Don’t Lift
Whenever possible, push the snow to the side rather than lifting it. This single change can dramatically reduce strain on your back and shoulders.
Lift Correctly When Necessary
- Bend your knees and squat down, keeping your back straight
- Lift with your leg muscles, not your back
- Keep the shovel close to your body—don’t extend your arms
- Take small loads (half-full shovels are safer than full ones)
- Avoid twisting your torso; instead, pivot your entire body by moving your feet
- Walk to where you want to deposit the snow rather than reaching or throwing
Pace Yourself
- Shovel in layers if snow is deep rather than trying to move it all at once
- Take breaks every 15-20 minutes to stretch and rest
- Shovel multiple times during a snowfall to avoid accumulation
- Stay hydrated even in cold weather
Critical Don’ts
- Never throw snow over your shoulder – this twisting motion is one of the most common causes of back injury
- Don’t overload your shovel – more trips with lighter loads are safer than fewer trips with heavy loads
- Avoid early morning shoveling when possible – spinal discs are most hydrated (and vulnerable) after sleep
- Don’t shovel after heavy meals or alcohol consumption
- Never ignore pain signals – if something hurts, stop immediately
When Good Technique Isn’t Enough: Signs You Need Professional Care
Even with perfect form, accidents happen. Whether it’s a slip on ice, an unexpected twist, or simply overexertion, knowing when to seek professional chiropractic care is crucial.
Warning Signs to Watch For
Stop shoveling immediately and contact The Brost Clinic if you experience:
- Sharp, shooting pain in your back or neck
- Pain that radiates down your arms or legs
- Numbness, tingling, or weakness in your extremities
- Difficulty bending, standing up straight, or walking
- Muscle spasms or stiffness that doesn’t improve with rest
- Pain that persists for more than 2-3 days
- Limited range of motion in your neck or back
Emergency Symptoms
Seek immediate medical attention if you experience:
- Severe chest pain or pressure
- Shortness of breath or difficulty breathing
- Pain in your jaw, neck, or arm (potential cardiac symptoms)
- Loss of bladder or bowel control
- Severe numbness in both legs
How The Brost Clinic Can Help Your Snow Shoveling Injury
As Wayzata’s award-winning chiropractic clinic—voted “Best Chiropractic Practice” by Lake Minnetonka Magazine readers for over 10 consecutive years—we have extensive experience treating winter-related injuries. Our comprehensive approach addresses both immediate pain relief and long-term healing.
Our Treatment Services for Shoveling Injuries
Chiropractic Adjustments
Our skilled chiropractors use various adjustment techniques tailored to your comfort level and condition. Whether you prefer traditional manual adjustments, drop table techniques, or low-force activator methods, we customize treatment to your needs. These adjustments restore proper alignment to your spine, reduce nerve pressure, and promote natural healing.
Spinal Decompression Therapy
For patients with herniated discs or chronic back pain from shoveling injuries, we offer advanced DRX9000 spinal decompression therapy. We were the first clinic in Minnesota to provide this cutting-edge treatment, which gently stretches the spine to relieve pressure on compressed discs and nerves. This non-surgical approach has helped thousands avoid back surgery.
Massage Therapy
Our experienced massage therapists work alongside our chiropractors to address muscle tension, spasms, and soft tissue injuries. Therapeutic massage increases blood flow, reduces inflammation, and speeds recovery from muscle strains common in shoveling accidents.
Rehabilitation Exercises
We don’t just treat your immediate injury—we help prevent future problems. Our rehabilitation program strengthens your core, back, and leg muscles to better support your spine during physical activities like snow shoveling.
Acupuncture
All of our chiropractors are board-certified in acupuncture. This complementary therapy helps manage pain, reduce inflammation, and promote healing by stimulating your body’s natural recovery mechanisms.
Shockwave Therapy
For stubborn soft tissue injuries and chronic pain conditions that develop after shoveling accidents, we offer Extracorporeal Shock Wave Therapy (ESWT). This non-invasive treatment uses acoustic pressure waves to promote natural healing and tissue regeneration.
Comprehensive Care for Related Conditions
Snow shoveling injuries can affect more than just your back. The Brost Clinic also specializes in treating:
- Neck Pain – from looking down repeatedly while shoveling
- Sciatica – radiating leg pain from lower back compression
- Upper Extremity Pain – shoulder, arm, and wrist injuries from gripping and lifting
- Lower Extremity Pain – hip and knee strain from improper lifting technique
- Headaches – tension headaches and migraines triggered by neck strain
Why Choose The Brost Clinic?
Experience and Excellence
Serving the Minneapolis West Metro since 1986, our chiropractors bring nearly four decades of expertise to every patient interaction. Our track record of awards and consistently high patient satisfaction speaks to our commitment to quality care.
Convenient Access
We understand that injuries don’t follow a 9-to-5 schedule. That’s why we’re open six days a week with extended hours:
- Monday, Wednesday, Friday: 7:00 AM – 6:00 PM
- Tuesday, Thursday: 7:00 AM – 8:00 PM
- Saturday: 8:00 AM – 1:00 PM
Insurance Coverage
We’re in-network with most major insurance providers, making quality chiropractic care accessible and affordable. We also handle car accident and workers’ compensation injuries.
First Visit Special
New patients receive a complimentary initial consultation and examination, during which our billing department will verify your insurance coverage. This allows you to understand your treatment options and costs before committing to care.
Comprehensive, Personalized Treatment
We don’t believe in one-size-fits-all approaches. Each patient receives a thorough evaluation and a customized treatment plan designed to address their specific condition, lifestyle, and goals.
Prevention is the Best Medicine
While The Brost Clinic is here to help when injuries occur, we’re even more passionate about helping you prevent them. Beyond proper shoveling technique, consider these preventive strategies:
Year-Round Fitness
Regular exercise that strengthens your core, back extensors, and leg muscles prepares your body for the demands of winter activities. Squats, deadlifts, and core exercises are particularly beneficial.
Maintain Flexibility
Stretching routines that focus on your hamstrings, hip flexors, and back muscles keep you limber and less prone to strain.
Know Your Limits
If you have pre-existing health conditions, are over 55, or don’t exercise regularly, consider hiring a snow removal service or using a snow blower instead of manual shoveling.
Listen to Your Body
Pain is your body’s warning system. Don’t push through discomfort or try to “work through” an injury—this often makes things worse.
Your Path to Recovery Starts Here
Whether you’re dealing with acute pain from a recent shoveling incident or chronic discomfort from past injuries, The Brost Clinic is ready to help you return to pain-free living. Our experienced team combines state-of-the-art treatments with time-tested chiropractic principles to deliver results.
Located in Wayzata, we proudly serve patients from Plymouth, Minnetonka, Orono, Mound, Long Lake, Maple Grove, Medina, Hamel, and throughout the western Twin Cities suburbs.
Don’t let winter weather keep you on the sidelines. Contact The Brost Clinic today:
Phone: (952) 473-9637
New Patient Hotline: (952) 475-1998
Location: 1421 Wayzata Blvd E #100, Wayzata, MN 55391
Email: info@thebrostclinic.com
Visit us online at thebrostclinic.com to schedule your appointment or learn more about our services.
Remember: This winter, shovel smart, not hard. Your back will thank you. And if you do experience an injury, know that expert chiropractic care is just a phone call away at The Brost Clinic—your trusted partners in health for nearly 40 years.




At The Brost Clinic in Wayzata, Minnesota—serving the Minneapolis area, Lake Minnetonka communities, and surrounding western suburbs—we understand that effective anxiety treatment requires a multifaceted approach. That’s why we offer a comprehensive range of natural healthcare services specifically designed to address both the physical and emotional components of anxiety.



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