Now that winter is upon us, everybody worries about the wear and tear that the shoveling season will bring along with it.

But there are preventative measures you can take to help avoid a back injury, such as picking the right snow shovel. Take breaks to warm up, which will also warm up your muscles. Pushing the snow from one side to the other rather than lifting the snow. Pacing yourself during the shoveling processes so as to not get overwhelmed, because let’s face it, that snow isn’t going anywhere. Making sure you have the proper footwear on, like boots with good treads. Lastly, making the job easier by using a snow blower if possible.

Here are some tips on helping to overcome those post-shoveling aches and pains, if you do happen to get back or neck pain:

1. Epsom Salt. A warm bath may help to chase away the frigid temperatures, but tossing in a capful of Epsom Salt will help to relieve muscle soreness.

2. Active Recovery. While paradoxical in nature, active recovery refers to an individual performing small, gentle workouts designed to increase blood circulation in the sore muscles. This could include a short walk or jog on the treadmill.

3. Eat Well. This tip is beneficial both before and after a snow shoveling session

4. “Should I apply ice or heat?” is a universal question when it comes to sore muscles. For optimal results, try alternating between the two.

5. If all else fails, be patient. The tried and true method of muscle recovery is to simply give them time to bounce back. After a few days your body should be rested and feeling better.

http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries