We’re aware of the dangers of slippery roads, icy steps and heavy snow on our roofs. But we often overlook taking the time to learn how to shovel without hurting ourselves.”We commonly see a lot of injuries during this time due to snow removal,” said Dr. Gabriella Gregorio of Beverly. “The most common are usually lower back pain and shoulder injuries.”Physical therapist Dr. Maureen Kieran said most injuries result from human error and can easily be avoided with “safety and common sense.””If there are any younger, healthier family members who can do the work for you, delegate,” she said. “If your back is already sore, don’t try to push through pain.”Proper posture goes a long way when performing daily tasks, including shoveling snow.”In a correct posture, all the muscle groups are sharing the workload equally,” said Kieran. “When performing tasks with poor posture, some of the muscle groups do less work, and the other groups have to work much harder. This can lead to injuries.”Consciousness of your body mechanics is the key to preventing injuries to your spine, she said, particularly “bending your knees instead of bending at the waist and not twisting your spine while moving heavy loads.””The best prevention would be to try to (shovel) with the best form possible,” said Joe O’Conner of Advance Physical Therapy of Peabody and Lynn. “This involves keeping the low back in a natural or lordotic position and lowering your center of gravity by bending your knees. This technique actually requires more energy but is certainly more protective.”It’s important to eliminate back bending combined with a twisting maneuver, which increases the risk of an injury considerably, he said.While using your legs may be a more difficult way to shovel, it helps prevent strain on the back and arms. “When we don’t bend from the knees, we tend to use our weaker muscles, like our lower back and arms, to do the work, resulting in injury,” said Gregorio.O’Conner also recommends watching out for the weight of the snow.”Do not attempt to overload the shovel,” he said. “Use somewhat smaller shovel loads.””Some general signs that may indicate a medical condition can include chest pain and dizziness,” he said. “More specific orthopedic conditions can include increasing back pain and stiffness or upper extremity conditions such as bicep or shoulder strains or any type of increasing tendon pain which indicates overuse.”Treatment of injuries should include ice.”Always go for ice first,” said Gregorio. “Ice is a natural anti-inflammatory and should be used for acute injuries.””Using local ice packs over the injury is a proven sports medicine technique to limit pain and inflammation,” said O’Conner. “Be sure to use a pillowcase or paper towel over the ice to avoid overcooling the area. This can be applied for 15 to 20 minutes three to five times per day.”Sudden pain when shoveling can be a sign of more serious problems. “Chest pain, shortness of breath and feeling faint are all red flags and can be symptoms of heart problems,” warns Kieran. “If you experience these, stop immediately and contact your doctor.”