How to prevent back injury from shoveling snow

Shoveling snow can literally be a pain. Lower back-muscle strains and disc injuries are two of the most common back injuries people sustain from shoveling snow. Take your time when shoveling snow to prevent back injury. Physical fitness level may determine how long and at what speed people can shovel snow, according to Duke Medicine. Follow several guidelines prior to and during shoveling snow to prevent back and other injuries.

Things You'll Need

• Shovel with bent handle

Show More

Instructions

• 1

  Dress appropriately for shoveling snow. Wear layers and good soled boots to avoid slipping.

• 2

  Warm up and stretch muscles before going outside to shovel show. Pay particular attention to the lower back muscles.

• 3

  Remove snow with snow blower. If snow blower is not available, use a shovel with a bent handle. Shovel handle should reach your chest.

• 4

  Shovel lightest snow first, working up to the heavier lifting. Shovel deep snow layer by layer, My Optum Health suggests.

• 5

  Use body-friendly methods when shoveling snow. "Healthy and Fit" magazine suggests facing the object that will be lifted, bend at the hips and not lower back, keep knees bent and pivot the body when moving snow to a new location. Lift with your knees, not the back.

• 6

  Drink water regularly to stay hydrated and take breaks often.