Shoveling snow will no longer be a pain if you follow these guidelines

Winter is not only synonymous with low temperatures and rain, but also with snow and ice on the roads and driveways. No matter how much has built up on your driveway, it needs to be cleared to prevent mishaps. But "shoveling snow" can be hard on the back and a very tedious chore.

One way to prevent hurting you back is to stay in shape all year round. But even if you are a professional athlete, you could easily injure yourself if you use the wrong procedures or techniques.

Below, we list some tips for safer, more effective snow-clearing efforts:

Snow-shoveling strategies

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There are a few simple "rules" to follow when shoveling snow:

• Warm up before you start shoveling snow from your driveway, imitating the movements you will be making while shoveling;
• Use decent equipment: your shovel must be light and of the right length to avoid staining and bad posture; increase your leverage by spacing out your hands on the shovel's handle;
• Shovel by bending over your legs and keeping your back straight; push the snow instead of lifting it and move a small amount at a time, walking towards the spot where you are piling it up instead of twisting or turning sideways to throw onto the spot;
• Split up the work by taking short breaks and don't over-tire yourself (listen to your body);
• Prevent slipping and falling by spreading salt, sand or grit that will melt ice and give you better grip; wear suitable footwear.

What to do for back pain

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If you have hurt your back, you can try the following:

• Rest for a day or two, avoiding high levels of activity, but not becoming sedentary;
• Use hot or cold compresses on your back to relieve pain;
• Change position often to avoid continued tension in/on the affected area;
• Massage the affected muscles;
• If the pain persists for more than a few days, consult your doctor.

Of course, you could avoid manual clearing of snow altogether by purchasing a good snow blower (or similar snow-clearing machines).

Stay in shape all-year round

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You can try staying in shape throughout the year, so that your muscles are ready to handle the effort of shoveling snow in winter. The most suitable exercises for this are squats and deadlifts, which will strengthen the muscles of your legs and back while also promoting all-round health and fitness. Further, improve your hip flexibility with targeted exercises.

Nutrition is another important factor: a healthy diet will not only promote your overall well-being but will stop you from gaining weight (which will put extra strain on your body).

With these precautions, clearing the snow from your driveway will no longer be a "scary" chore.