It’s that time of year when the snow starts to fly, and with winter comes the inevitable task of shoveling snow. Whether you view it as an annoying chore or a chance for some fresh air and exercise, snow shoveling is a common cause of injury when performed incorrectly. As any chiropractor can tell you, it is the leading cause of back and neck pain during the winter months. While the activity itself is unavoidable for most of us, the most common injuries it results in can be avoided with proper technique.

Since the average weight of one shovelful of snow is three to five kilograms, and most shoveling jobs take about half an hour, the workout you get when clearing your driveway should not be underestimated. Most people know to warm up and stretch before exercise, and to use proper technique to prevent injury. It makes sense to do the same before tackling the field of white stuff blocking your car. The Ontario Chiropractic Association makes the following recommendations to “Lift Light. Shovel Right.”:

1. WARM UP: march on the spot, climb some stairs, or go for a quick walk for five to ten minutes to get the joints moving and increase blood circulation. Follow this with some gentle back, arm, shoulder and leg stretches to get your body ready for action.
2. MAKE IT EASIER ON YOURSELF: Use a lightweight, non-stick, push-style shovel, and remember that removing small amounts of snow on a frequent basis is less strenuous in the long run.
3. PUSH, DON’T THROW: Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning. Position yourself to throw straight at the snow pile.
4. BEND YOUR KNEES: Use your knees, legs and arm muscles to do the pushing and lifting. Bending and twisting at the waist forces your back muscles to do work they’re not designed for, and sets you up for back injury. Keep your knees bent and your back straight.
5. TAKE A BREAK: Most people take rest breaks at the gym; why wouldn’t you during this workout? Make it a habit to rest for a moment or two for every 10 or 15 minutes of shoveling, especially if the snow is wet and heavy.

In addition to these tips, it is important to remember to wear proper footwear with good traction, and to be cautious of icy surfaces in order to avoid a slip and fall. And as with any physical activity, especially one you haven’t performed for a while, stop shoveling immediately and seek medical attention if you feel chest pain or shortness of breath. If you do experience back pain from shoveling, see your chiropractor or family doctor.

Keeping these simple tips in mind, shoveling snow this winter shouldn’t be a pain in the back.