How to Shovel Snow Safely: Doctor-Recommended Winter Safety Tips

Winter storms in Brooklyn, NY can bring heavy snowfall, icy sidewalks, and freezing temperatures. While clearing snow may seem routine, shoveling snow is physically demanding and can increase the risk of back injuries, falls, and even heart attacks — especially in cold weather.

At AMK Medical, PC in Brooklyn, we want our community to stay safe this winter. Here’s what you need to know.

Why Is Shoveling Snow Dangerous?

Shoveling snow combines:

• Cold temperatures (which constrict blood vessels)

• Heavy lifting

• Repetitive motion

• Sudden exertion

Cold weather forces your heart to work harder. For individuals with high blood pressure, heart disease, or those who are not physically active, snow shoveling can significantly increase cardiovascular strain.

How to Shovel Snow Safely (Doctor-Approved Tips)

1. Warm Up Before Going Outside

Never start shoveling immediately.

• Do 5–10 minutes of light indoor movement.

• Stretch your back, shoulders, and legs.

• Prepare your muscles before lifting heavy snow.

2. Dress in Layers

Brooklyn winters can be unpredictable.

• Wear moisture-wicking base layers.

• Add an insulated middle layer.

• Finish with a waterproof outer jacket.

• Wear gloves, insulated boots with traction, and a hat.

Avoid overheating — sweating can lead to rapid body cooling.

3. Use Proper Shoveling Technique

Improper lifting causes most winter back injuries.

• Push snow instead of lifting when possible.

• Bend at your knees, not your waist.

• Keep your back straight.

• Lift small amounts at a time.

• Do not twist your spine — turn your entire body.

4. Take Breaks Every 10–15 Minutes

Snow removal is not a race.

Stop immediately if you experience:

• Chest pain

• Shortness of breath

• Dizziness

• Arm, neck, or jaw discomfort

• Sudden fatigue

These may be warning signs of a heart attack. Call 911 immediately if symptoms occur.

Who Should Avoid Shoveling Snow?

You should avoid shoveling or speak with your primary care provider if you have:

• Heart disease

• High blood pressure

• Diabetes

• A history of stroke

• Chronic back problems

• Sedentary lifestyle

Hiring help or using a snow blower may be safer options.

Frequently Asked Questions:

❓ Can shoveling snow cause a heart attack?

Yes. Cold weather increases blood pressure and heart rate. Combined with heavy lifting, this can trigger a heart attack in high-risk individuals.

❓ How long should I shovel snow at one time?

Limit shoveling sessions to 10–15 minutes, followed by a rest break.

❓ What are signs I should stop shoveling immediately?

Stop if you feel chest pain, dizziness, severe shortness of breath, or unusual fatigue.

❓ Is snow shoveling bad for your back?

Yes, especially if you bend at the waist or twist while lifting. Always bend your knees and lift small amounts.

When to See a Doctor in Brooklyn, NY

Seek medical attention if you experience:

• Persistent back pain after shoveling

• Numbness or weakness in arms or legs

• Chest discomfort

• Symptoms of frostbite (numb, pale, hard skin)

If you are in Brooklyn and need medical evaluation after a winter injury, AMK Medical, PC is here to help.

Stay Safe This Winter, Brooklyn

Snow storms are common in New York, but injuries are preventable. Take your time, use proper technique, and know your limits.

Your health is more important than a cleared sidewalk.

AMK Medical, PC – Brooklyn, NY - Providing compassionate, community-focused care year-round.