Winter is upon us, which means snow isn’t far behind. Before venturing out into the white stuff to clear off the driveway, front steps, or car, remember these safety tips to avoid injury or even death.

Snow shoveling can lead to numerous health issues for many people, like back injuries, heart attacks, and even death. The combination of low temperatures and increased physical exertion makes the heart pump harder.  The American Heart Association warns that just the simple act of walking through heavy snow adds an extra strain on the heart.

A few years ago, researchers at Nationwide Children’s Hospital in Ohio found that around 11,500 snow-shoveling-related injuries and medical emergencies occur every year in the U.S. A majority of the injuries involve soft-tissue abrasions, lacerations, bone fractures and injuries from slipping and falling on snow and ice.

The research also concluded that people over 55 are four times more likely to experience heart-related issues in the snow and men were twice as likely as women to suffer injury.

If you’re going to shovel the driveway or walkway, here are some tips to protect your back and prevent any serious health issues from springing up.

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Tips for Safe Snow Removal

Buying The Right Equipment. As with any job, removing mounds of snow from your property starts with the right equipment. Shoveling is hard enough. Don’t make matters worse by staying loyal to an old shovel you’ve used for years.

Before the snowfall hits, head to the home improvement store and choose your shovel wisely. Look for ergonomically-designed shovels that will help reduce the amount of bending you have to do.

 

Warm up. Before heading outside, do some light stretches and body movement exercises to get the body ready and the blood pumping. Stretch out the back, arms and legs, and even neck and shoulders.

 

Remember layers. Dress in layers so you can remove things as you get warmed up. Layering will help keep the body at a comfortable temperature.

 

Don’t Lift, Just Push. Pushing the snow off to the side instead of lifting will reduce the strain on your back. And keep in mind the proper technique for snow shoveling:

•When lifting snow, bend at the knees and keep the back straight.

•Walk snow over to a pile and dump it instead of trying to “throw it” with your back and arms.

Keep up with snow. Don’t let the snow, or shoveling job, pile up. Make every attempt to move the snow shortly after it falls. The longer snow accumulates the wetter and more massive it becomes, sometimes making it almost impossible to move without straining. Shovel periodically throughout a snowstorm to avoid wrestling with massive piles of snow all at once.

 

Stay hydrated. Remember that shoveling snow is exercising, just like jogging or lifting weights. Make sure to pace yourself, take frequent breaks, and plenty of water.

 

Know Your Limits: If you don’t exercise on a regular basis and have preexisting health conditions, check with your doctor before embarking on strenuous shoveling. Consider investing in a snow blower or calling a snow removal service. Spending the extra money could save your body or even your life.