The winter season is upon us.  That means possible snow shoveling, which can be very intensive physical work.

Here are some tips you should consider before you get all your winter gear on:

  • Light stretching before you go outside, for the low back, shoulders and legs
  • Take breaks if you will be shoveling for a long period of time, every 15-30 min is recommended depending on how heavy the snow is
  • Work with a shovel your body can handle
  • Push the snow instead of lifting a full scoop every time
  • Use your legs, bend your legs as you lift the snow, not your back
  • Keep from lifting and twisting at the same time, as that is hard on your low back
  • Keep a wide base of support by keeping your feet apart at shoulder width
  • Shovel early and offten, a few inches to shovel is better than a foot or piled up snow
  • Stay hydrated.  Drink lots of water before and after shoveling