The snow has finally hit Connecticut this winter but we’re not complaining. It gives us an opportunity to get an extra workout in – snow shoveling! But of course, we want to make sure you shovel safely and do not compromise your form and get injured from this chore.

The lower back is one of the most common areas to get sore from shoveling. We’ve all heard it a million times, lift with your legs, not your back! This saying holds true for snow removal. It’s really important to focus on standing up straight and using those strong leg muscles to lift your shovel, not leaning over and compromising your back.

Here’s our LiveSculpted tips for safe shoveling:

• Get a quick warm-up in. Jog in place inside, do some arm circles, and some simple squats to get limbered up. It’ll be cold outside and the last thing you want is cold muscles.
• Push the snow whenever possible. Lifting is where most injuries come from. If you have a clear path, push it.   The ergonomic shovels with bent necks are great for this. They allow you to stand up straight and keep your posture.
• If you must lift, don’t twist! Lift the snow, take a few steps to turn, and then discard. Always reposition your feet in the direction you’re throwing the snow. Twisting is very strenuous on the neck and back.
• Use proper lifting techniques. Bend your knees, keep the back straight, tighten your stomach muscles and lift with your legs. Don’t fill your shovel more than half full.
• Take breaks & stretch. This is our most important piece of advice, and the most often overlooked. Let’s face it, shoveling is tiring. Like with anything, when you’re tired you’re more prone to mistakes or injury.   Take a few minutes to catch your breath, enjoy the scenery, and stretch out your back.

Here are our two favorite stretches with your shovel:

• Grab your shovel handle with both hands.
• Walk your feet backwards keeping them shoulder width apart bringing your chest downward until your feet are underneath your hips.
• Draw your shoulders down and back, breathe deeply. Keep your legs and back straight. You’ll feel this stretch in your low back and into your hamstrings.

• From your forward bend stretch, stand up and walk your feet in about 6 inches.
• Place your right heel on the top of the shovel, and fold forward over your right leg, keeping your left leg straight. Hold the shovel with your right hand and place your left hand below the shovel.
• Flex your foot as best you can to get the deepest hamstring stretch. Breathe and hold for 30 seconds.   Repeat on the other side.