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Now that it`s winter, the snowflakes are flying and accumulating on the ground, in the driveway and on the sidewalks.Unless you plan to remain snowbound in your house for the rest of the winter, the snow will have to be shoveled away. But be careful, if you overdo it, your lower back will let you know about it.

The first thing you can do to prevent later pain, best done before winter starts, is to buy the right snow shovel. A lightweight, well-constructed plastic shovel tends to work best; it is easier to maneuver and lift snow. Curved-handle shovels help minimize the amount of bending necessary to push the snow aside.

Besides having a proper shovel, you still need to get your body ready to shovel snow. Exercise-type wind pants over sweat pants and jeans or snow pants are best for your legs. Be sure that the top layer is water repellant to prevent the skin from getting wet and cold. Jackets and gloves should be water proof but loose enough to provide flexibility. Sturdy, waterproof shoes or winter boots should be worn to provide good traction on the snow and ice. Always wear a hat and scarf to keep the head warm.

Remember, snow shoveling is a form of exercise. You will work up a sweat despite the chilly outdoor temperatures. Prepare for your shoveling in the same way you warm up to exercise. Do a little stretching while you`re still inside, focusing on stretching the thigh muscles. Take a short walk around the neighborhood or clear off your car to get the heart pumping a bit faster. Maybe toss a few snowballs around your yard (at a tree, not the neighbor`s kids!).

When you start to work, shovel small amounts of snow by skimming layers of snow a bit at a time. Remember, even though it looks light and fluffy, snow is filled with water and is very heavy. If possible, get a head start by going out into the storm and shoveling the sidewalk while the snow is falling. Then, you`ll have less work to do when it`s over. Clearing off cars should be a first priority. This way, you don`t have to re-shovel the snow.

Also, decide where the snow is going to go, and don`t move the snow over and over again. Once you`ve decided where to put it, move the snow the shortest possible distance.

Take frequent breaks to avoid exhaustion. Snow shoveling is one of the greatest causes of heart trouble in the U.S., as people try to take on too much too fast. Here are some other ideas to avoid a tweaking the lower back:

Whenever possible, push the snow to one side rather than lifting it.
Walk to the new location rather than throwing the snow.
Always face towards the object you intend to lift. That is, have your shoulders and hips both squarely facing it.
Bend at the hips, not the back, and push the chest out. Then bend your knees and lift the snow with your legs, keeping your back straight.
Avoid twisting your back - - always pivot your whole body to face the new direction and drop the snow.

If all else fails, use some green to remove the white stuff. Purchase a snow blower and use that to move the snow. Another option is to ask your teenager to shovel the walk. This way, you stay warm while they get the exercise.

Image: A Roswell, N.M., resident digs out of deep snow on Christmas Eve 2011. (Mark Wilson, AP)

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Proper Snow Shoveling Prevents Lower Back Pain