Winter is here and snow removal is a major problem for many people. The following tips are offered for shoveling driveways and walks:

DO'S  

• Stretch your back, neck, arms and legs with a brief warm-up.
• Use a shovel appropriate in length and weight to your height and strength.
• Bend from the knees while lifting and keep the spine as straight as possible.
• Push the snow when it is practical, as opposed to lifting and throwing it.
• Deposit the snow close to where you are shoveling, to avoid heaving it across a wide area.

DON'TS  

• Shovel at too rapid a pace. Work at a pace fitting to your age and strength.
• Lift snow with your back. Bending and twisting the spine are common causes of disc and ligament damage. Use your arms and body to deposit snow in one smooth motion.
• Shovel with your feet planted firmly in one spot. Allow your legs and thighs to help your upper body and arms deposit the snow to the side.
• Lift large amounts of snow in one scoop of the shovel. To avoid back strain, shovel light to moderate amounts of snow per load.
• Overwork yourself. If you are huffing and puffing, stop immediately and rest.

"The relationship between snow shoveling and major injuries, including back, cardiovascular and Musculoskeletal problems, is no coincidence," says William Bender, DC, president of the Michigan Chiropractic Council. "A number of injuries, even deaths, could be averted each year if people followed these simple tips while shoveling.

It's always wise to have a Doctor of Chiropractic examine your spine to make sure that it is up to all strenuous physical activities, especially the rigors of snow shoveling.

Instead of Pushing the Snow, Pull It

Instead of straining to push and heave snow out of the way, people should try to pull snow from their driveways and sidewalks this year. Here is a simple solution to an age-old problem:

• Find a flat piece of plywood, metal, plastic or cardboard, roughly 4 inches by 14 inches.
• With string, wire, screws or clamps, attach this piece to the back of the tines of a common garden bow rake. Use the rake in an upright position, similar to the way you would use a household broom.

"This concept is supported by a simple law of physics that states that it requires far less energy to slide a 20-pound weight than it does to bend down, pick it up and then move it, " says Julius Toth, an engineer with RJ Engineering Company in Belleville, MI, who designed the concept.

Be kind to your spine!