Physical therapist offers tips on how to avoid snow-shoveling pains.

A lake effect storm off Lake Michigan may bring a white Christmas to our area, but the picturesque landscape brings a cold reality: driveways, sidewalks and front porches will have to be shoveled.  Jeff Smith, PT, a physical therapist at Northern Michigan Sports Medicine in Petoskey, offers his advise when shoveling snow.

6 Tips to Avoid Back Pain when Shoveling

• Warm-up - Before shoveling, prepare muscles with 10 minutes of light exercise.

• Push rather than lift - Try to push the snow instead of lifting it.  If you must lift, do it properly.   Squat with your legs apart, knees bent and back straight.  Lift with your legs.  Do not bend at the waist.

• Don't throw snow- Scoop small amounts of snow into your shovel and walk to where you want to dump it.  Holding a shovelful of snow with your arms outstretched puts too much weight on your spine.  Do not throw the snow over your shoulder or to the side because this requires a twisting motion that stresses your back.

• All things in Moderation - Don't tackle a 4-foot drift all at once.  Take frequent breaks and prevent dehydration by drinking plenty of fluids.

• Listen to your body - Listen to what your body is telling you.  If you start to feel the burning or an ache, that's your body sending you the message that you need to stop and take a break. If you experience chest pain, shortness of breath or other signs of a heart attack, stop and seek emergency care.

• Dress for Success - Wear light, layered, water-repellent clothing because it provides ventilation and insulation.  Avoid falls by wearing shoes or boots that have slip-resistant soles.

Sports Med Minute

Listen to Jeff Samyn, PT, conversation with Dr. Eugene Wang, DO (www.youtube.com/watch)  Dr. Wang's specialty is Physical Medicine and Rehabilitation (physiatrist).  His practice is Harborside Spine and Sport Center in Petoskey.  Dr. Wang speaks to us about how to deal with an episode of acute low back pain.