Chiropractic
In Oakville Articles
Shoveling 101: Spare Your Back
Dr. Shima Shahidy, (Hon) B.Sc.,
DC
Chiropractor & Graston Technique Provider
It won’t be long before the snow starts gathering on
the driveway and every year this means a lot of aches and
pains for those of us shovelling. A shovelful of snow weighs
5-7 lbs which means you are moving hundreds of pounds clearing
your driveway! There are several important things to keep
in mind to help you maintain a healthy back this winter:
| 1. Don’t let the snow pile up
Frequent shovelling of smaller amounts of snow will
be easier on your body.
2. Pick the right shovel
Use a light-weight shovel that allows you to push and
has a comfortable grip.
3. Warm up
Before doing any physical activity, a 15 minute warm-up
followed by simple stretching will decrease your chance
of injury. A quick walk around the block or on that
treadmill in the basement is a good start.
4. Push don’t throw
Push the snow to either side of the driveway with your
shovel rather than lifting each load.
5. Bend your knees
If you do have to lift the shovel, keep your back straight
and bend your knees. Avoid twisting motions while lifting
as this can aggravate your back.
6. Take a break
If you feel tired, take a break, stretch or even ask
for help. If you have chest or back pain, stop shovelling
immediately. See a family doctor immediately if you
experience sever chest pain. For back pain that is severe
or persists for several days, see a chiropractor.
7. Dress for the weather
Wear layers, preferably made of natural fibres. Make
sure your hands, feet, face and head are well protected
from the elements.
8. Stay hydrated
Even in the cold weather, your body needs fluids. Drink
lots of water or juice during and after outdoor winter
activities.
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Proper exercise, nutrition and regular spinal check-ups
are an important part of maintaining a healthy back.
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