Shoveling snow this weekend? 3 ways to avoid injury, according to experts

Keep these tips in mind when the weather outside is frightful.

They just might come in handy this weekend as the tri-state area is expecting a blowout snowstorm that could bring a foot of the white stuff upstate and give the Big Apple its first taste of significant snow — or possibly a yucky wintery mix — in nearly 700 days.

In Connecticut, the Constitution State is forecast for 6 inches of snow, and a Cromwell physical therapist is passing along some advice on how to take the strain and pain out of shoveling.

Phil Silverio of Gaylord Physical Therapy broke down a bevy of things to be mindful of when it is time to go out and plow your driveway — and he said it starts with attire that’s both appropriate and warm.

“Footwear with good grip,” Silverio told New Haven station WTNH. “Make sure you can get traction on the surface you’re standing on. Gloves, hats are always encouraged.”

Here’s the accumulation of his shoveling recommendations.

Treat it like a workout

Silverio recommends taking on shoveling like you would any other sort of exercise at the gym by warming up first.

“Any kind of light activity, such as walking, stretching squats, lunges, anything to kind of get your heart rate up, your blood flowing,” he said.

And, just like lifting weights, proper form can have a great impact.

“So, bending at the hips, bending at the knees, using the bigger muscles of your body to do the lifting,” Silverio said.

Proper inhalation and exhalation are also crucial, according to tips from Long Island’s Massapequa Pain Management and Rehabilitation — an area also expecting a wintery mix this weekend.

Breathing in and out regularly — rather than holding your breath — will help oxygen flow to your muscles and can also prevent headaches while working, according to the facility.

Equipment matters

Silverio highly recommends using an ergonomic shovel with curvature in its shaft for efficiency.

“With a curve in the shovel, it allows you to bend more at the hips and keep a flatter back,” said Silverio.

Lifting with bent legs, while standing with your feet at hip-width apart, is the best way to maintain balance, suggests the Mayo Clinic.

The organization also advises not picking up a significant amount of snow at once and says to consider using a small shovel.

If you’re using a large one, it should only be filled about halfway.

Silverio also says to push as much snow off to the side as possible rather than lifting it.

Shovel in shifts

It’s a marathon, not a sprint, the experts say, so there’s no shame in busting up the job into manageable pieces.

“Shovel frequently, shovel often and go out to break up the amount of work into small bouts. It will also allow you to rest in between, so you’re not shoveling for hours on end,” Silverio said.

Still, it’s important to keep in mind that fresh snow is typically a lighter lifting load, per the Mayo Clinic.

And Massapequa Pain Management adds that the longer you wait to shovel, the more gargantuan the task becomes.

Regardless of how long it takes to wrap up, it’s most important to listen to your body.

“If you start to get aches and pains in your lower back or other parts of your body, less urgent, but you still don’t want to push through those,” Silverio advised.

“Take a break, come back to it another day, or even ask for help.”