Bend with your knees when lifting, not your back.
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Prepare Your Body for Gardening 6
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Category Archives: Back Pain
Stay Safe During the Holidays
There’s nothing worse than spoiling your holiday season with a trip to the emergency room. Here are a few tips for staying safe during the holidays.
Most of all, have a happy holiday season with family and friends. The ER won’t mind, if you don’t need them.
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Cautions of Snow Shoveling
Snow shoveling can be an intense workout, especially if you’re not used to doing it. The combination of stress on the heart and the cold temperatures can lead to a heart attack. If you’re not in shape, shovel a little at a time, then go in and relax and warm up before shoveling more. If you have sore muscles after shoveling, come in for a good neuromuscular massage.
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Lessen the Risk of Injury from Shoveling Snow
Here are a few suggestions for shoveling snow to lessen the risk of injury:
Warm up with some light exercise before you go outside to shovel.
Wear slip-resistant shoes or boots.
Take frequent breaks. There’s no rule that you have to get all of the shoveling done at once.
Push the snow out of the way rather than trying to lift it, especially if the snow is more than a few inches deep.
Don’t throw the snow over your shoulder. The twisting motion from side to side may stress your back.
If you suffer an injury as a result of shoveling snow, a good neuromuscular massage will help you lessen the pain and regain your range of motion in time for the next snow fall.
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Shoveling Snow can be Dangerous
With the recent snow falls, it’s a good reminder that snow shoveling can cause injuries.
Lower back strain is the most common injury caused by snow shoveling, but falling and being hit by a shovel is another significant risk for cuts or broken bones. Kids are 15 times more likely to suffer injuries from being hit with a snow shovel than adults.
Overworking muscles in the hands and arms is another common result of snow shoveling.
If you suffer an injury as a result of shoveling snow, a good neuromuscular massage will help you lessen the pain and regain your range of motion in time for the next snow fall.
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Back Stretch
Stretching your back will help relieve pain. Try this stretch every morning.
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Get a Massage After Working in the Yard
Spring is the time when we get our lawns and gardens in order, and often that involves more muscular work than we’ve done in months! If you’re feeling stiff or sore after working in your yard, a neuromuscular massage may be just the thing to lessen the aches and pains!
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Shoveling Snow Safely
Breathe in through your nose to warm the air and then exhale as you lift the snow. This helps set a rhythm for breathing that helps avoid overexerting your heart and lungs. It keeps you from holding your breath which can increase pressure in the chest.
Lift from the legs. Using your body’s biggest muscles will help lift the snow without putting so much strain on your back.
Wait to shovel until 45 minutes after you’ve had a big meal. Allowing your body to digest your meal will help to keep from redirecting much needed blood flow from the heart and muscles needed to shovel snow.
Take regular breaks to give your body time to rest. Allow your heartrate to return to normal. Have a glass of water to stay hydrated. And go inside to warm up, if your extremities feel cold.
If you have a serious chronic condition or are not in shape to tackle a heavy snow, don’t. There are plenty of young, healthy people who would enjoy making a some money shoveling snow.
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The Dangers of Snow Shoveling
Heart attack is one of the most deadly complications of shoveling snow. Approximately 100 people die of heart attacks while snow shoveling in the US every winter. The combination of forceful exertion while lifting and pushing snow can raise blood pressure and cause the heart to pump faster while the cold temperatures make your blood vessels constrict. That combination makes it harder for your heart to do its job particularly if you already have heart disease.
Hypothermia or low body temperature often occurs when your body loses heat faster than it can produce heat while shoveling. Your body only needs to drop a couple of degrees to put you in serious jeopardy.
Hyperthermia or high body temperature is possible if you overexert yourself and built up too much heat in heavy clothes while snow shoveling.
Anyone with a chronic breathing issue such as asthma or emphysema, should be cautious while shoveling snow because the cold air plus the exercise can trigger an attack.
Another common injury of snow shoveling is back injury. Snow is heavy and the repetitive motion of moving snow can cause pain, muscle strain or even a slipped disk.
If you injure yourself while shoveling, schedule an appointment. A good neuromuscular massage can ease the pain.
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Stretching Mistakes
We should be stretching to stay limber and flexible, but if we stretch in a way that overstresses muscles or tendons, we can cause strains or even sprains while stretching.
Not all injuries come as a result of a single, bad stretch, either. Repetitive stretching that’s improperly done can cause injury over time.
Ideally, we should not wait until an injury occurs to begin stretching to relieve the pain or regain mobility. We should stretch every day.
As we age, we begin to lose flexibility and range of motion, especially in the shoulders and low back, which can then lead to other mobility issues.
Fortunately, age-related loss of flexibility can be reversed with a daily stretching program.
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