Don't let shoveling snow hurt your back

Shoveling snow in the winter can be back breaking work. Doing it properly can minimize the stress and strain on the back and your body. Some simple suggestions can help make this job a bit easier.

First, do some light stretches to loosen and warm up your muscles before going out to shovel.  Dress in layers. This is hard work where you will build up a sweat as you are doing this job for a while. Pace yourself and take your time. Take frequent breaks. Stop when you are half way done to rest and drink some fluids.   Snow can be amazingly heavy. Do not lift too much on the shovel as you are doing the job. You have to remember that the 10 lbs. of snow at the end of the shovel is going put 100 lbs. of stress on your lower back as you lift it. You are doing this job repetitively. The  handle of the shovel is a long lever. This increases the stress on your lower back as you lift.   Lift and bend with your legs as you shovel the snow. Your legs are 10 times stronger than your lower back muscles. Do not extend your arms with the shovel and snow. That increases the stress on your lower back. Instead, push the snow when you can. When you have to lift it, keep the shovel close to the body and turn and dump the snow. Do not heave or throw the snow from the shovel.  Some of the newer shovels  are ergonomically designed with a bent handle.  This is helpful as it minimizes the bending that you have to do to pick up the snow.  Hopefully by following some of these simple rules, your back will not be an issue with doing this winter time job.