February 23, 2026

Winter Back Pain from Cold Temperatures and Shoveling

Winter Back Pain from Cold Temperatures and Shoveling

Dr. Claire Arcidiacono, ND

If you are in New York and look out the window or go for a walk you will notice the snow. While snow may look pretty when it falls after the snowfall is an entirely different matter! Not only the snow itself but the often-cold weather that accompanies the snow can lead to back and muscle pain. So, let us get into it, shall we?

Snow and winter in general are often a trigger for back pain and muscle pain. Snow as you may know is very heavy. Shoveling heavy snow can lead to back pain. One important aspect to back pain that occurs after shoveling snow is to know when it is important to seek medical help. If you have sharp pain that does not resolve in a few days or that radiates from the point of origin you may want to see a doctor for certain tests to make sure there is no injury that requires more intense clinical care. In general snow shoveling can be considered a whole body work out. In other words, shoveling snow uses muscles in your arms, legs, shoulders and back. As I said snow is heavy! Moving snow in the wrong way can trigger lower back strain and even muscle fatigue. Improper lifting as well as repetitive motions that occur when shoveling can trigger shoulder or neck pain. Snow is often slippery. This can increase the risk of falls and slips. As just an aside this increased fall risk is not just while you are shoveling. Just walking the sidewalk when there is snow and ice can increase your risk of falling. This increased fall risk can increase the risk of fall related injuries. (1)

What types of injuries are common after shoveling snow? The first as you may expect is muscle strain. This can present as pain, stiffness, and reduced mobility. In addition to muscle strain the ligaments can also be strained leading to pain. Lastly improper lifting can lead to a herniated disc. (2)

But lifting heavy snow is not the only reason for back pain in the winter! As I stated earlier, slippery surfaces which include both snow and ice can increase risk of falling which can result in a back injury. As we all know, winter is cold. This cold can make our muscles tight and rigid, making injuries more likely. Cold and snow can also make you want to stay inside and not go to the gym or even do outdoor physical activity. For example, you may enjoy walking home from work in the summer but find the walk just too cold in the winter. I know I love walking home in the summer and spring but winter it’s the train for me! But enough about me lol. This change in activity can lead to weaker muscles and even a change in your flexibility. This increases the risk of back pain. Even indoor heating can lead to back pain! Now I know you’re thinking Dr. Claire, how can HEAT lead to back pain?? Simple! Indoor heat is often very dry which can lead to dehydration everywhere in your body. This can include your intervertebral discs in your back. Due to the dehydration, they can become less flexible and as a result you may feel pain in your back. Wintertime is also a time of holiday stress, travel and for some a time for SAD to fare up. All of which can lead to back pain. And while I know I said a lack of activity can lead to back pain a sudden change in activity such as suddenly engaging in winter sports or outdoor play with the kids may strain the back muscles and lead to back pain. (3)

So, what can you do?

Make sure you follow safe lifting rules when shoveling snow. Refrain from straining and overexerting when shoveling snow. If you feel tired take a break. (1)
Green Lipped Mussel sounds a bit strange! But studies have found it can help to reduce inflammation and pain. (4) I can tell you personally when I pulled a muscle in my back, I found green lipped muscle to be a fantastic help! To be honest it was my husband’s recommendation. He liked using this use this! And what was he pointing to? InflamMune. I recommend that you check out Invite’s InfamMune Hx for our green lipped muscle containing formula.
Omega 3’s like Fish oil and Krill oil have been found to help reduce pain and inflammation. (5) Please see Invite’s Fish Oil and Krill Oil Advanced.
Magnesium! Now I bet your thinking Dr. Claire magnesium again?? Yes, magnesium again. If you are getting the idea that it is a powerhouse when it comes to health, you would be right! Studies have found magnesium can help ease muscle strain and pain. (6) Please see Invite’s extensive line of magnesium products.
Turmeric has been found to help reduce pain and inflammation in a way that is like NSAIDS. (7) Please see Invite’s Bio-curcumin & 5-Loxin and Turmeric with Ginger.
In my clinical experience magnesium salt baths are a wonderful way to relieve muscle pain and strain! Feel free to use Bio Avail magnesium in your bath and even add lavender for a soothing effect.
Do not forget to heat up your favorite milk and use Cocoa Hx to make a nice hot chocolate after being out in the cold! Is it ok to give it to kids? Absolutely! After they play in the snow feel free to warm them up with a cup.