Here is a set of basic stretches you should do before and after shoveling. They will warm-up your muscles and hopefully reduce occurrence of injuries. If you have problems completing these exercises consult with your doctor before trying to shovel. Seated Lumbar Flexion: Sit in a chair with your knees apart. Bend forward towards the floor. You should feel a gentle stretch in your low back. Hold this position for 10 seconds and return to a seated position. Repeat this 3-5 time