A common cause of back pain this season comes from improper lifting and shovelling. By following a few simple tips, you can stay safe this winter.

A single shovel of snow can weigh up to 10 pounds. When you consider the size of your driveway, you are easily lifting several hundred pounds. The following recommendations have been made by the Ontario Chiropractic Association.

1. Don’t let the snow pile up: If the weather report calls for several days of snow, frequent shovelling will allow you to move smaller amounts of snow at once.

2. Pick the right shovel: Use a lightweight pusher-type shovel. If you are using a metal shovel, spray it with Teflon first, so snow won’t stick to it.

3. Push, don’t throw: Always push the snow to the side rather than throwing it. That way you avoid lifting heavy amounts of snow, and sudden twisting or turning movements.

4. Bend your knees: If you have to lift a shovel of snow, use your knees and your leg and arm muscles to do the pushing and lifting. Always keep your back straight.

5. Warm up: Before tackling any strenuous activity, take the time to warm up with some overall conditioning (a 10-15 minute walk), followed by some simple stretching.

6. Take a break: If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. Stop shovelling immediately if you feel chest pain or back pain. If you have back pain that is severe or persists for more than a day, see a health-care professional.

Back health is important for many tasks and can be maintained by exercising regularly and following a healthy diet. Maintain good posture and have regular spinal checkups. This winter, have fun and stay fit.

For advice on better health choices, feel free to contact Dr. Taylor at 687-5592 or e-mail him at info@taylorchiro.ca.