Recently, we discussed the connection between heart attacks and winter, and a big culprit seems to be snow shovelling. The winter, with its slippery sidewalks and snowy terrain, can also be a cause of some injuries and falls, both minor and major. Here are some tips you should be aware of to stay safe and pain-free when tackling that snow.

The first major cause of injury from shovelling is injuries affecting the lower back [1], the main group of muscles used to lift up heavy snow—using a smaller shovel can help you keep that load lighter and your form better! [2] You might have guessed that one, but the second greatest cause of injuries while shovelling snow? Being hit by another person’s snow shovel! [1] Keep your head up when you, and those around you, are shovelling, to avoid any surprises.

In addition to working at a slower pace to not tire yourself out and using a smaller shovel [2], these steps can help minimize injuries caused by shovelling snow:

Remember, those breaks are a good time to re-fuel with a healthy snack and rehydrate as well. A hot drink may seem nice, but try to avoid caffeine when you’re rehydrating!

Rain or snow, sun or clouds, keep your medical ID jewelry on if you have a medical condition. In cold weather, our medical sport bands may be a good choice so that the steel tag is not directly in contact with your skin (or that snow that inevitably gets into your sleeves!)