Snow Shoveling Tips
Simple tips for shoveling snow safely.
Dr. Ormond is a chiropractor dedicated to providing clients with natural, gentle, evidence based health care in a relaxed, friendly atmosphere. Services include: chiropractic treatment; soft tissue therapy; medical acupuncture; custom orthotic inserts and shoes. Posture advice to support the spine and relieve stress is a key element in patient care success.
Dr. Ormond's Tips for a Healthy Back while shoveling snow.
- Warm up: Before beginning any snow shoveling, warm-up for five to ten minutes to get the joints moving and increase blood circulation. To do this march on the spot, climb stairs, or go for a quick walk around the block. Follow this with gentle dynamic stretches. Use your body to stretch your body by swinging your legs forard and backward and side to side, then perform arm circles.This will ensure that your body is ready for action.
- Don't let the snow pile up: Removing small amounts of snow on a frequent basis is less strenuous in the long run.
- Pick the right shovel: Use a lightweight, non-stick, push-style shovel.
- Push, don't throw:Push the snow to one side and avoid throwing. If you must throw, 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: Course sand, ice salt, ice melter, or kitty litter can help give where you walk and drive more traction, reducing the chance of a slip or fall.
- Wear proper footwear: Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
- Take a break: If you feel tired or short of breath, stop and take a rest. Make it a habit to rest for a moment or two for every 10 to 15 minutes of shoveling. This is especially important if the snow is wet and heavy. Stop shoveling immediately if you feel chest or back pain.
Dr. Ormond's 10 General Tips for a Healthy Back
- Exercise regularly.
- Follow a healthy diet.
- Maintain good posture as much as possible.
- Do an active warm up before activity and stretch after.
- Don't overload your backpack or shoulder bag.
- Stretch your legs and back after each hour of sitting.
- Never cradle the phone between your neck and shoulder.
- Sleep on your back or side, not on your stomach.
- Invest in a good chair, pillow and mattress. It's worth it!
- Have regular spinal check-ups.
Back Problem Warning Signs
- Leg pain with numbness, tingling, and/or weakness.
- Back or leg pain with coughing or sneezing.
- Difficulty standing up after sitting for any period of time.
- Stiffness in the morning that decreases when you move around.
- Pain in your hip, buttock, thigh, knee, or foot.
- Inability to turn or bend to each side equally.
- Unbalanced posture, when your head, neck, or shoulder may be higher on one side than the other.
- Pain which prevents you from sleeping well.
- Pain that persists or worsens after 48 hours.
Pointing clients in the right direction towards a healthy, pain free, and productive
lifestyle is important to Dr. Mitch Ormond. Treating
most conditions is the easy part, its following through with the decision
to get a problem taken care of that is the hard part.
Call 416.598.4999, email Dr. Mitch Ormond , or drop by the clinic for more information. You can get specific directions to the clinic by filling out our Mapquest® form.
Find out more about how we can help with your individual health care needs. Appointments recommended.