Tips To Save Your Back While Shoveling Snow
SINGLE KNEE TO CHEST STRETCH While lying on your back, hold your knee and gently pull it up towards your chest. Hold for 10 counts. Repeat 6 times on both sides. Stretches Lower Back www.simpleset.net Try this movement if you are experiencing back pain. EXERCISE OF THE MONTH
Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel: 1. Warm up Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. 2. Push rather than lift Pushing the snow with the shovel instead of lifting can help reduce the strain on your body. 3. Lighten your load Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. 4. Consider multiple trips Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. 5. Keep up with snowfall Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.
STAFF SPOTLIGHT It can be super tough to know what kind of exercise is correct when your back hurts. There are so many different ways to move, and, in many cases of back pain, lots of kinds of moving just plain hurt! The great news is that most different types of exercise are awesome for people with back pain! Whether it be walking, movement in a specific direction, general strength training, core exercise, stretching, yoga, the list goes on… There is a ton of research that says that all of these are great for people with back pain, when chosen at the right time and for the right person. So, how do you decide what the right type of exercise is right for you? In general, moving is your best policy with back pain. Strict bed rest has been shown to make back pain worse, not better. Something as simple as a 10 minute walk increases your heart rate, breathing rate, and makes you sweat. This helps the pharmacy inside your body kick out all kinds of natural feel goods. For more specific direction, setting up an appointment with your physical therapist is a great bet. He/she will be able to point you in the right direction and get you moving toward feeling and moving well again! EXERCISE FOR LOW BACK PAIN BY: TOMMY QUINZI, DPT, COMT
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