6 Ways to reduce Snow Shoveling Injuries

It's that time of year again, yes the snow is coming! As we prepare to be bombarded by billions of snow flakes, be sure to take these steps into account to reduce your risk of injury. 

• Stay in shape/stay active- during the winter it is hard to stay motivated to be active and to get outside. However, people who stay in shape year-round have less to worry about when the snow flakes begin to fall. 

• Warm up! Before going outside to tackle the snow, be sure that your body is warmed up and your heart rate is at its target zone! This can be done by stretching, jumping jacks, sit-ups etc... 

• Increase your flexibility and mobility in your hamstrings. Tight hamstrings can cause your pelvis and hips to tilt backwards leading to flatting of the lower back, resulting in back pain/injury. Stretch for at least five minutes per day, holding each stretch for 20-30 seconds.   

• Bend your knees when lifting the snow.

• Engage your core while you lift/push the snow. Having a strong engaged core will help take the pressure and strain off of your lower back. 

• Don't try to shovel all of the snow at once, take breaks and don't overload your shovel.