Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shoveling is often to blame. The Ontario Chiropractic Association has outlined some key tips to help prevent injury –
But shoveling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:
Before You Start
- Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
- Dress in several layers so you can remove a layer as you get warm.
- Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
- Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
- Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.
All Set to Go – Push, Don’t Throw
Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.
BEND YOUR KNEES.
Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
WATCH FOR ICE.
Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.
Once you’ve mastered safe snow shoveling techniques, you’ll be free to have fun and stay fit all winter.
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Dr. Will & Dr. Erin
Posts Tagged ‘#drinkwater’
Well, it has been and continues to be a VERY hot and dry summer. If you have a tendency to not drink enough water, NOW is the time to change that simple habit, by drinking more water daily.
While drinking enough water daily is an important part of a healthy lifestyle, during this heat…we tend to need even more! Dr. Mercola’s article on water consumption, that we are highlighting this morning, suggests that not enough water poses dangers to those driving and to the youngest members of our household.
Dr. Mercola has written a very detailed article on the topic of water consumption. In it he outlines the benefits of water consumption:
- For proper blood circulation
- For healthy metabolism to occur
- For detoxification
- For regulation of body temperature (Especially in this heat!!)\
In addition, he lists serveral key sypmtoms that suggest you are dehydrated…from mood swings to dizziness and from having problems concentrating to muscle cramps…just to name a few. This article also delves into the topics of soda consumption in young children and how we should move from changing out sugary sodas and sports drinks to pure water. So grab a glass of H20 and read through this informative article…it will bring clarity and enegery on this hot day.
Here is the full ARTICLE
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Drink your water!
Dr. Will & Dr. Erin
Poor posture is a modern day epidemic. In this technology age we are moving less and spending hours a day in a hunched over position on the computer or smart phones. There are many consequences of poor posture.
- Spinal degeneration. Over time poor posture at work can result in serious spinal degeneration with associated symptoms of chronic back or neck pain, herniated spinal discs, numbness and/or tingling.
- Lowered Metabolic Rate: Sitting for long periods of time contributes to the onset of obesity, cardiovascular diseases and Type II Diabetes.
- Irreversible Damage: Research indicates that the body needs movement throughout the day to function properly. The key for prevention of damage is intermittent movement throughout the day. Lack of movement impedes many functions of the body that can be damaged for good.
- Respiratory dysfunction: Head and upper body in a forward flexed position puts compressive forces on your diaphragm limiting the amount of oxygen that can be brought in to your lungs. This can result in fatigue.
- Individuals who present with an increased curve of their thoracic spine (hunch back) suffer a higher level of mortality by up to 144%. Your workspace could be taking years off your life.
With all this sitting you are destroying your posture. We are not designed to be sitting all day. We are meant to be moving. You need to practice “Safe Sitting.”
- Make sure you are sitting comfortably in your vehicle with good lumbar and head support.
- Try to avoid sitting any longer than 30 minutes. Set your phone to vibrate every 30 min and simply get up from your chair for 15 seconds. This action resets your postural muscle
- Ensure your work station is set up properly with ergonomic design
- Remove your wallet from your back pocket while sitting.
- Drink plenty of water at your desk. Not just coffee.
- Eat a lunch with proteins and vegetables avoiding sugar.
- Keep your feet flat on the floor and avoid crossing your legs.
- Distribute your body weight evenly on both hips. Do not lean off to one side while sitting and standing.
Be sure to head over to our Facebook Page (click on the image below) – This month, you will have a chance to win a 75$ Keg Gift Certificate for Liking our Page and sharing this post on posture! Winner to be announced: Feb.29 at 4PM
First, get enough sleep. You have to give your brain a chance to rest and replenish itself after your long and challenging day. Most adults need seven or eight hours, children even more – do your best to get sound, uninterrupted sleep in a completely dark room, and if you miss sleep, do your best to make it up within the next few days — it’s one of the healthiest things you can do.
Second, drink lots of water. Your body is largely made of water, and you need to constantly add water to the system to keep it working. Most people need about a half ounce for every pound of body weight – in other words, if you weigh 128 pounds, you need 64 ounces of water, or about eight 8-ounce glasses each day, while if you weight 192 pounds, you’d need about 96 ounces, or about twelve 8-ounce glasses per day. And this means water, not coffee, soda or iced tea, which your body treats like food. You need water – drink a lot.
Finally, find and visit health and wellness professionals who can advise you, help you catch health problems early, and support you in creating the best possible quality of life. Having a relationship with a family doctor, dentist, chiropractor, and other assorted providers keeps you aware of the best information possible to make good lifestyle decisions and choices. Ask your advisors how often you need to check in with them, and get the coaching you need.
These three habits will help you and your family to be as healthy as possible!
Get Educated! Get Inspired! Take Action!