We haven't gotten much snow this season... yet. Shoveling snow can be quite a workout for even the most fit person. Here are some tips to avoid straining your back, pulling a muscle or worse.

• Stretch First. Warm muscles work more efficiently and are less likely to be injured.
• Dress in Layers. It's easier to take off an extra sweater than to clean yourself off, go inside and add more clothing.
• Stay Hydrated. Dehydration is an issue in cold winter as well as hot.
• Choose the perfect shovel for the job. A smaller blade will require you to lift less snow putting less strain on your body. 
• Lift with your legs not your back. Bend your knees and keep your back as straight as possible so the lift comes from your leg muscles, not your back. Never bend at the waist. Step in the direction that you are throwing snow. This will helps prevent your lower back from twisting and will help avoid back soreness. 
• Rest when needed. Taking a break or two will help you finish the job without injury.
• Don't move snow twice. Decide where you are going to put the snow before you start. Don't block access to areas that still need to be cleared which will force you to move the snow  twice. Clean cars first!   
• Pick-up smaller loads of snow. It's best to shovel by sections. If you are experiencing snowfall levels of 12-inches or higher, take it easy and shovel 2-inches off at a time. 
• Listen to your body. Stop if you feel pain. Pain is your body's way of telling you something's wrong. Emergency rooms around the country gear up when heavy snow is predicted because of the related snow shoveling injuries. Also, studies have shown an increase in heart attacks after heavy snow storms triggered by shoveling. Stop shoveling and call 911 if you observe heart attack warning signs that may include: chest pain as well as shoulder, neck or arm pain; dizziness, fainting, sweating or nausea; or shortness of breath.
• Whenever possible, team-up.
  Shoveling with a friend or neighbor is more enjoyable than shoveling on your own. Plus, it's quicker to get the job done with two or three sets of hands.  

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