THROW THE SNOW NOT YOUR BACK!

Tips to prevent low back injuries while shoveling:

•    Warm up before shoveling: warm up for 5-10 minutes before shoveling by walking or completing dynamic stretches.
•    Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that's too long makes the weight at the end heavier.
•    Shovel selection: a curved handle or adjustable handle length can minimize bending and a small lightweight plastic blade can minimize the weight of the shovel.
•    Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent "next-day back fatigue."
•    Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements.
•  Bend your knees and keep your back as straight as possible so that you are lifting with your legs.
•  Push snow when possible to avoid repetitive lifting.
•  Take frequent breaks while shoveling. Stand up straight and walk around periodically to extend the lower back. Take a break for 1-2 minutes every 10-15 minutes or more often if needed.
•  Stretching your back into extension will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds.
• Use adequate footwear and use sand or salt to prevent slipping on ice.