While the snow might make a quaint addition to your holiday decorations, having to shovel the driveway is one of the less desirable aspects of the winter. Plus, this strenuous activity can do a number on your neck and back. If you’re hoping to avoid back pain related to this winter chore, use the following guide to perfect your form as you work.

3 Tips for Proper Shoveling Form

1. Start By Warming Up

It’s never smart to dive right into exercise without a proper warmup. However, it’s imperative to warm up before shoveling snow since you may have just gotten out of bed and stepped into the freezing temperatures.

Start by bending down and touching your toes to stretch your hamstrings. Then raise your arms above your head and arch your torso from side to side. Finally, jog in place for at least 30 seconds to get your blood flowing. This will boost your circulation, send oxygen to your joints, and lengthen your muscles so you’re less likely to experience back pain after shoveling.

2. Grip the Shovel Properly

Pick up your snow shovel—preferably a light, plastic one with a curved handle—and place it directly in front of you. When you grip the handle, keep your hands at least a foot apart so you have more control over the lifting movement. Place both feet firmly on the ground, with your hips set evenly between your feet. Bend your knees and hold in your core, keeping your back straight while you work.

3. Displace the Snow Carefully

Some people tend to lift each shovelful of snow and twist their spine to fling it off to the side. However, this twisting motion can irritate the vertebrae, especially when carrying a heavy load.

Instead, face the snow you’re about to lift, bend your knees as you scoop it up, then use your quads, glutes, and hamstrings to rise up. Pivot toward the area you plan to deposit the snow so your toes face the same direction as your upper body. Then gently deposit the snow and pivot back to your work area.

If you need to move the snow several feet away, walk over to that location instead of trying to toss it there.

If you’re experiencing neck or back pain due to your winter to-do list, turn to iSpine Pain Physicians of the Twin Cities, MO, area. They treat patients from Maple Grove, Coon Rapids, Chaska, Shakopee, Sartell and Delano. From chronic pain management plans to urgent injections, you can rely on their specialists for a variety of treatments to deal with discomfort in the spine, hips, or shoulders. Learn more about their offerings online, or call (763) 201-8191 to schedule an appointment.