It's that time of year when New Englanders break out their snowboots and faux-fur-rimmed parkas to greet Old Man Winter's hoary endowments.  Like many of you readers, my roommates and I spent much of the weekend trudging around in a sparkly white wonderland attempting to mold and manipulate the sparkly whiteness to our whims using shovels, scrapers, and occasionally, arms and legs.  

We do it because we have to, and we generally don't think too much about it, but change the setting, the clothes, and the intention, and you've got an intensive kettlebell workout.  Yet most of us don't take the time or the mental energy to properly prepare our bodies for the strain.  Not only that, but we rush to get through the task as quickly as possible, most likely mentally occupied with something else. 

Would you go to the gym in your flipflops and jeans and begin carelessly tossing around barbells?  Then why tackle snow shoveling with such cavalier lassitude?  Just because it's a task you don't want to be doing doesn't mean it won't screw up your back.  You may find yourself sore the day after shoveling snow.  Your shoulders and chest may feel weak and/or tight from the lifting and pushing.  Or you may notice a painful burning sensation in your lower back or hip area. 

According to our own Richard Green, a sharp pain in the lower back while shoveling means you've crossed a threshold, and your body's defenses are kicking in to let you know to stop.  But if you're in the middle of shoveling and have no help, you're probably not going to be able to stop completely.  If you feel yourself beginning to push your limits, try to do only the bare minimum of work that is necessary. 

If after shoveling you notice tenderness to the touch in your lower back, you have probably strained a muscle or some other soft tissues (including tendons, ligaments, and fascia). 

Richard should know.  He strained his own back just this weekend shoveling snow, proving even the most accomplished bodyworkers are not immune to bodily strain.  Richard uses a combination of ice and ibuprofen to help mollify inflamed muscles.  He would like to remind others who use ice not to place the freezing surface of the icepack directly on the skin, but make sure to use a barrier such as a towel or cloth.

But of course, a flurry of prevention is worth a blizzard of cure.  MTW's own Kris Quinones shares some tips to prevent injury while hoisting your slushpile to the curb. 

Kris's Shoveling Tips::

*Buy a decent shovel:  Invest the $30 for a quality one.  Those cheap, plastic shovels wreak havoc on your body and don't work well at all.  Some are shaped for lifting snow (flat), others are curved for "plowing" or pushing snow aside.  Find the right one. 

*Bend your knees:  Please folks, don't lift with your backs.  Snow isn't always light and fluffy so don't think you can just "fling" that snow without keeping your back straight.

*Take breaks:  I've got a long driveway.  Waaaay long.  So I tackle it in sections, taking breaks every 20 minutes or so.  I also find it helpful to go out and shovel after only a few inches have accumulated - even when it continues to snow.  Going out twice to lift less snow is better than going out once and straining my muscles.

*Wear the right gear:  Dress in layers and wear boots with proper traction.  I'm amazed at how many people I see out there in their regular shoes.  Good traction = good body mechanics = less risk of injury.

*Know your limits:  Shoveling can be quite a cardio workout.  Don't underestimate the amount of energy it takes and ask for help if you need it.   -KQ