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YOUR HEALTHY LIFESTYLE 

Active people

Snow Shoveling and
 
Back Care 101		 February 2008
Staff Highlight

 

 
Robert Holmes

Clinical Education & Research Coordinator
 

BSc PT, Dip Manip PT, FCAMT, CAFCI

 

Rob has been a physical therapist at Nose Creek Sport Physical Therapy since 2001. He graduated from McGill University with a BSc PT in 1996, and has concentrated on Orthopaedic manual therapy for the previous 9 years. Rob has his advanced orthopaedic manual therapy certification with the Canadian Physiotherapy Association and has a keen interest in acute and chronic spinal rehabilitation, shoulder injuries and headaches.

 

He is currently pursuing a research project to develop a standardized test of neck strength for people with neck injuries and/or headaches. In addition to this clinical and research work, Rob has worked internationally in New Zealand and as a volunteer at a community rehabilitation centre in southern Mexico. Rob is currently the chair of the Southern Alberta Orthopaedic Unit. He is fluent in English and French and also speaks Spanish.
Welcome to Your Healthy Lifestyle.  This is a complimentary monthly e-zine that focuses on injury prevention and general health tips.  We hope you find it both informative and helpful.   You will find even more helpful resources on the Nose Creek website.
 
Happy Valentine's Day! Check out our gift certificates.
 
Enjoy and we look forward to your feedback.
Happy pain free snow shoveling!
From all the staff at Nose Creek Sport Physical Therapy

Snow Shoveling and Back Care 101

 

February is here and winter is not yet over.  That's good news for skiers but bad for people with bad backs facing wet heavy snow on their driveways.   However if you follow a few simple tips you can keep your back happy and healthy during and after shovelling. 

·      Do not shovel immediately after getting out of bed.  Our backs are very vulnerable when we first get up. This is because the discs take up fluid while we sleep and they can be a little more prone to injury first thing in the morning.  Try to move about and be on your feet for ½ an hour before shovelling.

·      Similarly, your back is vulnerable after prolonged sitting.  Do not jump out of your car or off of the sofa and start shovelling.  Go for a brisk walk first.

·       A shovelful of snow can be very heavy (up to 25 pounds) and it is very stressful.  Therefore warm-up a little before shovelling.  Go for a brisk walk before shovelling.  This will increase the blood-flow to your muscles so that they are ready for activity.

·      Try not to lift and twist.  If it is a light snowfall, push the snow out of the way using a pushing motion from the handle of the shovel and walk behind the shovel.  If the snow is heavy then only take small shovelfuls and lift it a short distance out of the way.  Have one foot in front of the other when lifting.

·      Take frequent breaks.  Do not spend a long time in one position.  Stand up and straighten your back.  A few standing backward bends can help take the tension out of your back. Alternate your hand grip position (ie. your left hand on the bottom of the shaft and then switched to the top of the shovel).

·      When you do have to lift the snow remember to bend your knees, straighten your back and tighten your abdominal muscles.  Always lift with your legs.

·      If your shovel is old and curling at the edges, get a new shovel, they are lighter and easier to use. 

·      If you sustain a back injury shovelling, or are starting to get a sore back see your physiotherapist without delay.  The physiotherapists at NCSPT treat a lot of low back sprains, strains and disc injuries and can help you get mobile again and reduce your back pain. 

If you have a vulnerable back and are worried about it, give us a call at Nose Creek Sport Physical Therapy.  We will assess your back, describe your injury, provide hands-on treatment and give you exercises to strengthen your back and make it healthier.

 

Robert Holmes, BSc PT, FCAMT
 Gift Certificates

Massage Gift Certificates are available for half hour or full 1 hour sessions. The gift of massage offers therapeutic trigger point release, relaxation of muscular tension, and improved body function through increased circulation. A great alternative gift idea.  After all who doesn't need a massage?

Running Evaluation Gift Certificates are a suitable gift for the competitive runner and for the person looking to improve their fitness level. Benefits include correcting muscle imbalances and running style, the opportunity to learn about prevention and also to learn injury specific exercises and running drills to help you run your best.

Give the gift of good health!