Winter is upon has and much of America is in for a harsh winter. Reducing the number of injuries that may occur from shoveling snow should be a concern for many Americans. Snow shoveling is a repetitive activity that can cause muscle strain in the lower back and shoulder muscles.

Here are a few tips to help you prevent injury:

• Wait until the afternoon to shovel. (Many slipped discs occur in the morning when there is increased fluid pressure in the disc because the body has been at rest all night.)

• Lift smaller loads of snow, rather than heavy shovelfuls.

• Avoid excess twisting and forward bending. Instead bend your knees and keep your back as straight as possible so you are lifting with your legs. Step in the direction in which you are throwing the snow. This will help prevent the low back from twisting and the "next-day back fatigue" experienced by many shovelers.

• Take frequent breaks when shoveling, both for your muscles and you cardiovascular system. Stand up straight and walk around periodically to extend the lower back. Do standing extension exercises by placing your hands on the back of you hips and bending backwards slightly for several seconds. Because you bend forward so much when shoveling, you need to reverse this by bending backwards.

• Avoid shovels that are too short as that causes the back to bend more to lift the load. Also avoid shovels that are too long which makes the weight at the end heavier. Use a shovel that allows you to keep your back straights while shoveling.

With proper techniques and good body mechanics injuries to the shoulders and lower back can be avoided. Plus shoveling snow burns calories at a rate of 7.5 cal/min.! Get to work.

by Carol Glasscock, MS,PT