WARM UP before shovelling. Walking around the house and incorporating arm movements for 5-10 minutes before shovelling will help the muscles warm up and prime them for the activity to come.

PACE YOURSELF when shovelling! Shovelling is a marathon, not a sprint. Take your time and take frequent breaks. Shovelling requires a LOT of forward bending so taking breaks to stand up straight can help reduce some of the strain on the spine1.

On that note, take your time and LIFT SMALLER QUANTITIES of snow at a time, which reduces the pressure on your spine1. If the snow is deep, try shovelling in layers, starting with removing the top few inches and working your way down to the bottom.

Push snow (using power from your legs) instead of lifting it where you’re able to, but when you do have to lift, tighten your tummy muscles, keep your back “neutral” and

BEND AND LIFT WITH YOUR LEGS, NOT YOUR BACK!! Avoid twisting motions of the spine when throwing snow; instead, take steps to face the direction you want to throw the snow2.

PICKING THE RIGHT SHOVEL is also very important. Finding a shovel that is the “right height” means finding one that reduces the amount you have to bend forward. Shovels with adjustable handles are ideal if various family members may be using the shovel, but a stationary shovel that is an appropriate height for a single-user is also acceptable3.

Once back inside, right after shovelling, perform SUSTAINED STRETCHES for shoulder and back muscles (i.e. hold the stretch for at least 30 seconds). This will help prevent pain caused hours later by too much muscle tension.

Still feeling left out in the snow about which warm-ups, stretches or pain treatments are best? Call or email the clinic today to book an appointment with one of our knowledgeable practitioners.

By Jessica J. Talbot, Physiotherapist @ Richmond Hill Total Health

References:

What levers does your body use? (2007). Retrieved from Science Learning Hub website: https://www.sciencelearn.org.nz/resources/1924-what-levers-does-your-body-use

Mawston, G., & Boocock, M. (2012). The effect of lumbar posture on spinal loading and the function of the erector spinae: Implications for exercise and vocational rehabilitation. New Zealand Journal of Physiotherapy, 40(3), 135-140.

Williams, R. (2015). How to choose the best snow shovel. Retrieved from The HeatTrak Homeowner's Blog & Resources website: http://blogs.heattrak.com/residential/how-to-choose-the-best-snow-shovel

Samantha Williams is a Registered Massage Therapist who received her diploma from the Canadian College of Massage and Hydrotherapy in Toronto, the very first massage school in Canada.  With a strong foundation of knowledge, she can treat a wide variety of conditions and injuries while making each treatment catered to the individual. Her approach to treatment revolves around the wellbeing of the patient as top priority, educating and involving them in the treatment process. As a health care practitioner, Samantha encourages patients to make small changes in their lives for the better and using massage therapy as one of the many tools to become the best you.

We are very honoured and grateful for this award and it's all because of our amazing patients (from all corners of the Greater Toronto Area).  To those of you who took the time to share your experiences and review us online, we sincerely say thank you.

This award is very meaningful for our clinic because we are approaching our Second anniversary (April 1, 2017) and it is the "icing on the cake" to be among the shortlist of established and esteemed Chiropractors in Richmond Hill. 

We promise to continue to provide the highest level of care and exceed all our patients expectations by providing you with "5  Star" service.

Sincerely,

Dr. Raf and Richmond Hill Total Health Staff
rhtotalhealth.ca
Tel: +1 (905) 737-7463

Here is a video showing how Happy Dr. Raf is, he is literally jumping for joy.