Tips for digging out of Long Island's latest snowfall

Experts and doctors warned Long Islanders to use caution when digging out of this week’s blizzard.

The wet, heavy snow is more difficult to shovel than last month’s storm that dropped about a foot of powder on most of Long Island. Instead, the blizzard dumped twice as much, which experts call "heart attack snow" and can also lead to back sprains, wrist sprains and herniated discs.

"It’s definitely wetter and heavier snow and may be ice down to the last few inches," said Dr. Alan Job, a Northwell Health spinal orthopedic surgeon, who was shoveling snow Monday.

Doctors offered the sage old advice to take it slow and shovel snow in shifts. Experts warned of overexertion that can lead to injuries and serious medical conditions.

"Listen to your body. If it’s telling you that it’s too much, be sure to hydrate and get warm and take it slow," Job said. "With this amount of snow, you’re not able to move everything at once. The most important thing is to listen to those warning signs."

Common injuries can occur in the lower back, upper back, shoulders and potentially send shooting pain down the legs through nerve pain, Job said.

Job recommended anyone shoveling to lift with their legs, by bending at the knees when lifting snow to take pressure off the spine and shoveling smaller amounts of heavy snow instead of all at once. He also recommended stretching, such as bending to touch your toes as well as stretching quadriceps and hamstrings in the legs.

Doctors generally see muscle strains resulting from shoveling snow as well as neck and arm pain. He said most muscle injuries may be painful but usually heal over time. More serious injuries can be treated with muscle relaxers and physical therapy, Job said.

Most injuries recover after a few weeks, he said.

"Usually a muscle strain can last for a week or even months and can be treated with anti-inflammatory medication, ice or heating pads," Job said. "When shoveling, focus on back health and with snow of this volume, take breaks." 

Although more snow is in the forecast this week, warmer temperatures may be on the way in March that should melt snow quicker than the January storm.

Shoveling can be mixed with snow blowers and salt, but first responders also warn about precautions when operating snow blowers.

Suffolk Fire Rescue and Emergency Services said operators should keep guards in place and never reach inside a jammed snowblower when it is running. Officials said to only refuel and use snowblowers outside.

Anyone feeling dizzy, or having chest pains or shortness of breath should stop clearing snow and call 911.