Although we don’t get a lot of snow in Vancouver, it is predicted to snow somewhat heavily for the next couple of days. It might be a white Christmas after all!

With the snow though comes a lot of thoughts on how to clear the snow from our driveways and around our houses. Snow shoveling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will ease the hassle of clearing your driveway and help keep your back in shape.

1. Warm Up

Before tackling any strenuous activity, a quick 10-minute warm up such as a walk around the block will kick start your muscles for the activity ahead and help prevent injury.

2. Don’t Let Snow Pile Up

If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow after each snowfall.

3. Pick the Right Shovel

Use a lightweight push shovel. If you’re using a metal shovel, spray it with Teflon, so snow won’t stick to it.

4. Push, Don’t Throw

Push the snow to the side rather than throwing it. This way, you avoid lifting heavy shovelfuls of snow, and abrupt twists or turns that may result in injury.

5. Bend Your Knees

If you need to lift shovelfuls of snow, bend your knees, and use your leg and arm muscles to do the work, while keeping your back straight.

6. Take a Break

If you feel tired or short of breath, stop and take a break. Shake out your arms and legs to recharge.

7. Keep Comfort in Mind

Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two to maximize comfort.

8. Stay Hydrated

Even though it’s cold outside, your body still needs plenty of fluids. Be sure to drink lots of water or fruit juice before, during and after shoveling. Remember – if you feel thirsty, you are already dehydrated.

9. Take it Slow

Rest when you feel tired or short of breath. Stop shoveling if you experience sudden or prolonged joint or muscle pain.

10. Cool Down

After you’ve finished shoveling, cool down by taking a walk and stretching out tense muscles.