The scoop on proper shoveling

Shoveling just entered another dimension.

With nearly 2 feet of snow on the ground, some of it a month old, options for shovelers are getting narrow. Where to put the new snow? How to remove it without throwing out your back?

Physical therapists and physicians are seeing the painful results of the shoveling workout — falls, lower-back strains, broken bones, muscle tears, bursitis and tendonitis.

The No. 1 tip from those experts: Set limits on what you do and on the time it will take to achieve that goal.

Here are some other suggestions:

>> Limit yourself to short stints and drink plenty of water. Allow yourself a 2- to 5-minute break to get inside and warm up. An hour of shoveling is comparable to an hour of general aerobics, dancing or weight lifting. For a 130-pound person, shoveling snow burns 354 calories an hour. A 190-pounder will burn 500 calories per hour.

>> As with any exercise, stretching, knowing when to breathe and drinking water to stay hydrated are essential. Stretch your arms, back, shoulders and legs before going out. Cool down after shoveling with another good stretching regimen. Inhale while scooping snow into the shovel and exhale when lifting it. It’s not easy, and even if you do everything right, you might notice that you’re sore the next day.

>> Try to push the snow. Avoid lifting if possible. Divide the driveway into a grid system and traverse the shortest distance possible to push to the edge instead of lifting. For example, when shoveling a driveway, push the snow from side to side (to lighten the load of snow in the shovel) rather than shoveling lengthwise.

>> Realistically, when there’s this much snow on the ground, you’ll have to lift fairly high to clear it. So lift with your knees. Keep your back straight. The best position is a squatting stance, as if rising from a chair. Your legs can either be shoulder-width apart or one in front of the other. Try to lift smaller amounts rather than heavy loads that strain the lower back.

>> Try to avoid twisting. Straight-ahead lifting is easier on your body. When you must throw the snow and need to rotate, rotate your whole body, not just your upper body. Don’t use quick, jerky movements.

>> Don’t feel you have to get to the bottom of the snow pile in one shovel load.

>> Know your limits. If you feel fatigued, stop, go indoors and rest for a while.

>> Wear boots that give good stability, preferably with traction and flat soles. A pair of Yaktrax, devices which can be slipped onto shoes or boots, will give good traction on icy surfaces.

>> Shovels with ergonomic handles are available. They’re designed to keep the shovel closer to the body, which puts less strain on the spine.

Shallow shovels are meant to push snow, usually light accumulations. Deep-scoop shovels are for lifting. Some of the newer deep-scoop models have hand hooks for help with lifting.

>> Whether using a shovel or a snowblower, put snow into the yard or the property side of the curb rather than in the street.

Sources: Gib Willett, associate professor of physical therapy education at the University of Nebraska Medical Center; Ryan Ertz, physical therapist, Nebraska Orthopaedic Hospital; Claire Lakatos, physical therapist, Omaha Sports Physical Therapy; Scott McIntyre, street maintenance engineer, City of Omaha.

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