Why Shoveling Snow Can Trigger Pelvic Floor Symptoms

Snow shoveling is deceptively demanding. It often involves repeated lifting, twisting, and holding your breath while moving heavy, wet snow. All of these factors increase intra-abdominal pressure—the pressure inside your abdomen that pushes downward onto the bladder and pelvic floor.

When pressure rises faster than your pelvic floor can manage, symptoms like bladder leaking or pelvic heaviness may show up, especially if there is existing weakness, poor coordination, or fatigue in the system.

Common Pelvic Floor Symptoms During Shoveling

You may notice:

• Urinary leaking

• Pelvic pressure or heaviness

• A sensation of something “dropping” or pushing downward

• Increased urgency to urinate during or after activity

These symptoms are common, but they are not something you need to just live with.

How to Shovel Smarter: Pelvic Floor–Friendly Tips

The good news is that a few simple adjustments can significantly reduce strain on both your back and pelvic floor.

1. Keep your spine in neutral alignment
Avoid rounding or over-arching your lower back. A neutral spine allows your core and pelvic floor to work together more efficiently.

2. Bend through your knees and hips
Use your legs to generate power rather than lifting primarily through your back or abdomen.

3. Exhale before and during the lift
This is often called “blow before you go.” Exhaling before you start to lift and continuing to breathe through the movement helps manage abdominal pressure and reduces downward force on the pelvic floor.

4. Avoid breath-holding
Holding your breath increases pressure dramatically. Even a gentle, steady exhale can make a big difference. Think “blow before you go”.

5. Take breaks
Fatigue affects coordination. Short breaks can help your muscles continue to respond effectively.

When to Seek Help

If you consistently notice leaking, pelvic pressure, or discomfort with activities like shoveling, lifting, or exercise, pelvic floor physical therapy can help. A pelvic health specialist can assess strength, coordination, breathing patterns, and movement strategies to help you feel confident and supported during daily tasks—and in every season.

Winter chores shouldn’t come with unwanted symptoms. With the right strategies and support, you can protect your pelvic floor and keep moving comfortably all year long.