Chiropractic
In Oakville Articles
Lift Light, Shovel Right!
Dr. Carole Smith, B.A., DC
When you consider that a shovelful of snow weighs 5 to 7
pounds, you realize how much weight you have to lift to clear
your sidewalk or driveway — on average, several hundred
pounds! These tips will help keep your back in top shape:
| • Don’t let the snow pile
up:
If the weather report calls for several days of snow,
frequent shovelling will allow you to move smaller amounts
of snow at once.
• Pick the right shovel:
Use a lightweight pusher-type shovel. If you are using
a metal shovel, spray it with Teflon first, so snow
won’t stick to it.
• Push, don’t throw:
Always push the snow to the side rather than throwing
it. That way you avoid lifting heavy shovelfuls of snow,
and sudden twisting or turning movements.
• Bend your knees:
If you find you have to lift a shovelful of snow, use
your knees and your leg and arm muscles to do the pushing
and lifting, while keeping your back straight.
• Warm up:
Before tackling any strenuous activity take the time
to warm up with some overall conditioning
(a 10 to 15
minute walk, even on the spot, should do it),
followed by some simple stretching.
• Take a break:
If you feel tired or short of breath, stop and take
a rest. Shake out your arms and legs. Stop shovelling
immediately if you feel chest pain or back pain. If
you have back pain that is severe or that persists for
more than a day after shovelling, see a chiropractor.
If you have chest pain that is severe, see a medical
doctor immediately. |
This winter, have fun and stay fit
• Dress for the weather.
Layered clothing works better to keep your muscles warm
and your skin dry so you don’t get chilled. You
may want to invest in clothing designed specifically
for winter outdoor activity or layer garments made of
natural fibres.
• Know when to rest.
Rest when you feel tired. Stop your activity immediately
if you experience sudden or prolonged pain in any joint
or muscle. Cool down by stretching, and change into
dry, warm clothes.
• Stay hydrated.
Don’t be fooled by the temperature! Your active
body needs plenty of fluids even though it’s cold
outside. Be sure to drink lots of water or juice before,
during and after winter sports. |
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