How to shovel snow without hurting yourself
To shovel snow without hurting yourself, warm up for a few minutes, push snow to the side rather than lifting it where you can, and when you must lift, take small scoops with bent knees and your back straight. Never twist to throw snow over your shoulder. Clear it in stages during a storm, take breaks, and stop at any chest pain.
About 10 minutes to learnTake care: injury or damage if careless
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How to do it
- Check with your doctor first if you have heart disease, high blood pressure or do little exercise.
- Dress in layers, wear boots with grip, and walk around or stretch for a few minutes to warm up.
- Clear snow in stages during a long storm rather than all at once when it is deep and heavy.
- Push snow with the blade like a plow wherever you can, instead of lifting it.
- When lifting, take small scoops, bend at the knees, keep your back straight and the load close.
- Turn your whole body to put snow down instead of twisting at the waist or throwing it over your shoulder.
- Rest every 15 minutes or so, drink water, and head in if you feel very tired.
- Spread sand or ice melt on the cleared path to prevent falls.
Stop and call a professional if
- Chest pain, pressure, shortness of breath, or pain spreading to an arm or jaw: stop and call 911 right away.
- You have a heart condition or back problem: ask a neighbor or hire a snow removal service.
- Snow on the roof threatens to collapse it: call a roofing or snow removal company; do not climb up.
Common mistakes
- Heaving full, wet shovelfuls from a deep drift.
- Twisting and flinging snow over a shoulder.
- Shoveling right after a heavy meal or alcohol.
- Pushing through chest tightness to finish the driveway.
Quick self-check
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Teach this to someone
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Teach: How to shovel snow without hurting yourself
What to say
To shovel snow without hurting yourself, warm up for a few minutes, push snow to the side rather than lifting it where you can, and when you must lift, take small scoops with bent knees and your back straight. Never twist to throw snow over your shoulder. Clear it in stages during a storm, take breaks, and stop at any chest pain.
What to show, in order
- Check with your doctor first if you have heart disease, high blood pressure or do little exercise.
- Dress in layers, wear boots with grip, and walk around or stretch for a few minutes to warm up.
- Clear snow in stages during a long storm rather than all at once when it is deep and heavy.
- Push snow with the blade like a plow wherever you can, instead of lifting it.
- When lifting, take small scoops, bend at the knees, keep your back straight and the load close.
- Turn your whole body to put snow down instead of twisting at the waist or throwing it over your shoulder.
- Rest every 15 minutes or so, drink water, and head in if you feel very tired.
- Spread sand or ice melt on the cleared path to prevent falls.
When to stop and call a professional
- Chest pain, pressure, shortness of breath, or pain spreading to an arm or jaw: stop and call 911 right away.
- You have a heart condition or back problem: ask a neighbor or hire a snow removal service.
- Snow on the roof threatens to collapse it: call a roofing or snow removal company; do not climb up.
The check question
Ask: What is easier on your body than lifting snow?
Related skills
- Signs of a heart attack
- Signs of hypothermia and how to warm someone
- How to deadlift and squat with good form
- Every skill in Yard, Garage and Seasons
Sources
- National heart health guidance on winter exertion, current edition. Checked September 28, 2026.
Last reviewed . First published .