How to shovel snow safely in Canada

To shovel snow safely, warm up first, push the snow instead of lifting it, take small loads, rest often and stop at the first sign of chest or back pain. Those steps cut the risk of back injuries and heart strain, which are the two biggest dangers of clearing a driveway by hand.

With snowfall warnings already in the forecast for parts of Alberta and B.C., many Canadians will be out with a shovel this week for the first time since spring. Kaitlyn Archibald of Heart & Stroke said heart attack mortality rates are about 10 per cent higher in the winter months. She advised people to warm up before heading out, take breaks if the work gets too strenuous and not be ashamed to ask a friend, family member or neighbour for help.

The Canadian Centre for Occupational Health and Safety (CCOHS) and the Ontario Chiropractic Association have both published shovelling advice, and their guidance largely matches. This guide is for people who are healthy enough to shovel. If you have a heart condition, bad back or other health concern, ask your doctor before you shovel, or hire someone.

1. Choose the right shovel. CCOHS recommends a light shovel of about 1.5 kg (just over three pounds), with a blade that is not too large and a handle long enough that you do not have to stoop. A plastic or wooden grip is better than metal, which gets very cold. A pusher-style shovel or snow scoop lets you move snow without lifting it. (See our guide to snow shovels on Amazon.ca.)
2. Dress in layers. CCOHS advises several light layers, with a base layer that lets sweat escape. Cover your head, ears, hands and feet, but do not let a hat or scarf block your vision.
3. Warm up for a few minutes. The Ontario Chiropractic Association recommends walking and stretching before you start, since cold muscles are more prone to strains.
4. Shovel early and often. Clearing snow while it is fresh is easier than waiting for it to pile up, and Archibald said it is ideal to shovel when snow is fresh and not as heavy. Wet snow is heavier, CCOHS notes, so take smaller scoops.
5. Push, don’t lift. Pushing snow to the side puts less strain on your body than lifting and throwing it. Clear deep snow in layers rather than all at once.
6. If you must lift, use your legs. Bend your knees, keep your back straight and keep the load close to your body. Take only what you can easily lift.
7. Turn with your feet. Do not twist at the waist, and never throw snow over your shoulder or to the side. Move your feet to face the spot where the snow will go.
8. Keep a steady pace and take breaks. Rushing raises your heart rate quickly. Rest when you are tired or short of breath, and drink fluids. CCOHS suggests warm, non-alcoholic drinks. Stopping while sweaty can cause a chill, so go inside to cool down gradually.
9. Stop at warning signs. The Ontario Chiropractic Association says to stop immediately if you feel chest or back pain. Heart & Stroke lists chest pain, pressure, squeezing or burning, sweating, upper body discomfort, nausea and shortness of breath as classic heart attack signs. Women may feel lower chest pressure or abdominal discomfort, dizziness or extreme fatigue. Call 911 if you suspect a heart attack.
10. Ask for help or share the work. Fitter neighbours can clear a walkway for someone who should not shovel, as Archibald suggested. If shovelling is too much, a snow blower or a hired contractor is a safer option. We also have a look at the best snow blowers in Canada for 2026.

Once the walkway is clear, treat any ice that remains with care. Our guide on how to de-ice a driveway and walkway covers the options, and our winter storm prep checklist lists what else to do before a big storm hits.

Sources: Heart & Stroke (via Global News), Canadian Centre for Occupational Health and Safety, Ontario Chiropractic Association (Lift Light, Shovel Right campaign), Mount Sinai Health System. This article is general information, not medical advice.