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Home My WebLink AboutThe Times Advocate, 2007-11-28, Page 31Wednesday, November 28, 2007 Times–Advocate 31 Watch your back this winter snow shoveling (NC)—Heavy snowfalls and frigid temperatures bring about a number of winter hazards. Slips, falls, strained and sore muscles could be on the rise this winter as the snow piles up and ice coats our drive and walk- ways. "Every winter, chiropractors see an increase in back injuries due to improper lifting when shoveling snow," says Dr. Clark Mills, president of the Alberta College and Association of Chiropractors (ACAC). Improper shoveling techniques can be anything from bending at the waist instead of at the knees, to throwing snow instead of pushing it. When you combine improper lift- ing with the weight of one shovelful of snow (three to five kilograms) the result can be a serious problem for both adults and children who help them. "Back problems often surface in patients during the winter, especially those who are unaccustomed to par- ticipating in challenging physical activity on a regular basis," says Dr. Mills. "Activities requiring exertion, such as winter sports or pushing a stranded car, can lead to back injuries. However, snow shoveling, slips and falls are still the top reasons patients present with back and muscle pain in the winter." Chiropractors are experts in the area of back, muscle and joint disorders. As education and preparedness are the keys to avoiding or correcting these and other health problems, the ACAC offers the following preven- tative tips: 1. Warm up. Before beginning any snow removal or strenuous winter activity, warm up for five to 10 min- utes to get the joints moving and increase blood circu- lation. A good warm-up includes stretches for the back, shoulders, arms and legs. This ensures your body is ready for action. 2. Don't let the snow pile up. Removing small amounts of snow on a frequent basis is less strenuous Say no to stress this holiday season (NC)—Stress levels often escalate at this busy time of year. Extra social events, extra family get- togethers, extra shopping - all these "extras" can combine to overwhelm our schedules and make off work to shop when stores are less busy. Or present a home-made gift or one that doesn't need to be bought or wrapped (such as a promise to take someone to the the- atre, or a night of us want to duck for ii A i�� babysitting). cover. It's important to Get enough sleep. stand up to stress - here During this busy are ways to help from the Nen Y time of year, don't experts at shortchange your- HealthyOntario.com:-ri V self on sleep. Most Know your "enemy." of us require about Identify what causes you seven to eight stress and find ways hours of sleep each around it. For example, some night, and more during people find stores too crowded in December. If you need to shop, try shopping over the Internet from the comfort of your home, or order by phone or mail. Or take a half-day periods of extra stress. Eat your veggies. Give your immune system a helping hand during this hectic season and give your body the nutrition it needs. Avoid using caffeine to help keep you going. If you find you can't keep up with your schedule, it may mean you need to re-evaluate and reduce some of your commitments. Don't overbook. Use your discre- tion and select which holiday com- mitments you'd like to fulfill. Remember that you have the option to politely decline invitations - or cancel or reschedule a few events if need be. Save your strength for the things you decide are most impor- tant. Give yourself a break. Fit in some quiet time for yourself over the hol- idays. Many people are so busy giv- ing and sharing with others that they forget to take care of them- selves. Slot in some relaxation time — you deserve it. in the long run. 3. Pick the right shovel. Use a lightweight, push -style shovel. If you use a metal shovel, spray it with Teflon first so snow doesn't stick. 4. Push—don't throw. Push the snow to one side and avoid throwing it as much as possible. If you have to throw, avoid twisting and turning—position yourself to throw straight at the snow pile. 5. Bend your knees. Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight. 6. Watch the ice. Course sand, ice salt, ice melt or even kitty litter can give your walk and driveways more traction, reducing the chance of a slip or fall. 7. Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls. 8. Take a break. If you feel tired or short of breath, stop and take a rest. Stop shoveling immediately if you feel chest or back pain. Remember to lift right, shovel light. If you experience back pain related to winter activities, consult a chiro- practor. 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