Avoiding winter back injuries If you're heading out to shovel the driveway, be sure you warm up your lower back first. Lakewood - 'Tis the season to be shoveling snow here in the Northeast, but it's also the season for back injuries if you don't take precautions. "Even if you are normally very active, you can easily injure your back shoveling snow," says Dave Terlizzi, director of the Kimball Institute for Rehabilitative and Occupational Health Services. "The repetitive nature of shoveling can be a strain on anyone's back. And you're especially at risk of injury if you haven't been exercising regularly." A good fitness program that builds strength and endurance can make shoveling snow a lot easier for you, according to Terlizzi. "A year-round conditioning program really prevents injuries and problems," he advises. Another suggestion to prevent back problems when shoveling is to take your time and use appropriate body positioning to avoid injuries to your back and shoulders, Terlizzi said. "As with any physical activity, it's also a good idea to warm up your muscles before exerting them. This will keep you from straining them and hurting yourself," explains Terlizzi. Walk around a bit or march in place for a few minutes. Then stretch your back, arms and legs. Bending forward, backwards, and to each side will help loosen up your back. Terlizzi suggests lying on your back and bringing your knees to your chest. Be cautious when shoveling first thing in the morning because your back may be vulnerable to injury, Terlizzi notes. "After you've been lying in bed for six or more hours, your muscles and joints tend to stiffen. The discs in your back also refill with fluid during the night, which may make them susceptible to injury," he explains. So if you're heading out to shovel the driveway to go to work, be sure you warm up your lower back first. Taking a warm shower helps, too. Other rules also apply: drink enough water before, during, and after your shoveling. And avoid caffeine or nicotine, since these stimulants can increase your heart rate and cause your blood vessels to narrow, which puts extra stress on your heart. Here are some other tips to make shoveling easier and safer: Buy a good shovel. Shovels with a bend in them, as opposed to the straight, broomstick-type style, are better for your lower back. Use a lighter-weight shovel that suits your size since it will allow you to scoop up less snow at a time and avoid getting hurt. Pace yourself. Shovel in the afternoon, if you can, and start out slowly to avoid putting too much stress on your heart all at once. Start shoveling soon after newly fallen snow since it is lighter than wet, heavily packed snow, and take small breaks. Avoid lifting, try to push. Try pushing the snow away from you, rather than lifting it, to avoid straining or twisting your back. Look for a shovel with a blade that makes it easier to push snow. Use your legs. If you must lift snow, fill your shovel no more than half full. Bend your knees and lift with your legs, rather than your back. Keep your back straight. Avoid throwing snow over your shoulder or to the side, which causes your back to twist and can injure your shoulders. Beware of ice. Look out for ice under the snow or on the ground that can cause you to slip and fall. Black ice, which looks like water but is actually thin ice, can be especially dangerous. "And ask for help, especially if it's a huge job," Terlizzi advises. Above all else, listen to your body, Terlizzi says. If you feel tightness in your chest or have any pain, stop right away and call your doctor. If you're sore after shoveling, take a hot bath, get a massage or take a pain reliever. If you still don't feel well, see your doctor. In fact, if you have any doubts about your health before you start shoveling, "Check with your doctor because shoveling is a very vigorous, demanding activity on your muscular and cardiovascular system." For more information on the Kimball Institute for Rehabilitative and Occupational Health Services please call (732) 942-5900 or contact the Saint Barnabas Health Care Link at (888) SBHS-123.