(Page 23)
The experience of a pulled muscle makes you stop and rethink every movement and take careful consideration before you do it again. The fear of being laid up and sore, sent me off to the internet to get advice on how to avoid having another bout. The most common time for back injury is during the winter when shoveling ~ a necessary activity. With all the snow we've had so far this year, there was no way to get out of this chore and I thought it would be a good idea to share my findings. So, for all those shoveling out there, here's some suggestions to help avoid this seasonal problem. First of all, I think I was chilled and that makes the muscles tighten up and less likely to tolerate any stress. Warm up, wear warm clothing and do some simple stretching exercises before starting. Wear a back support if possible and use an ergonomic shovel. You can put your back out, or cause muscle spasms, if you slip and fall on the ice, so wear warm boots with good traction. Don't bend and twist to throw the snow, scoop in a forward motion and step in the direction you're going to throw. Lift with your legs and only take the amount and weight you can comfortably handle, don't overexert, scoop up smaller shovelfuls. Take your time and stop for plenty of breaks for something warm to drink.
Use the correct tool to break up ice, get a small hatchet, or ice spade, chip away from the edge inward and in small pieces. While breaking up ice, wear safety glasses. Trying to use a shovel for this purpose will put too much strain on your back and will probably damage the shovel.
When the job is done, once again do some slow and easy stretches to loosen up, then take a shower, or better, a warm bath with Epsom salts to ease those hard worked muscles.
Sounds funny, but these hints also work for any job you do that utilizes the back, neck and stomach muscles, such as sweeping or vacuuming. I'm inclined to lean forward when sweeping or vacuuming, which is not good for the back, or stomach. It's best to stand straight, loosen up and take small short strokes. If you do “put out” your back, the best suggestions are to get back to normal routine and light work as soon as possible. Apply heat and cold alternatively, and take a muscle relaxant to help ease the pain. Sitting or laying down will not speed up the healing process.
Although we may complain about having to clear our walk and driveways, most of us are able to get out and about even after the worst weather. There are elderly and handicapped who are confined to their homes throughout snow days or ice storms. This would be a good time to check on your neighbours and help out any shut-ins. If you're heading off to the grocery store, the library or pharmacy, a quick call to find out if you can do a favour for a shut-in would be greatly appreciated. Phone anyway, a cheerful chat is always welcome and warming when the snow is blowing from the rooftops.
You can send your hints or topics you would like to see hints on to Rosemary at gazette@telus.net
Use the correct tool to break up ice, get a small hatchet, or ice spade, chip away from the edge inward and in small pieces. While breaking up ice, wear safety glasses. Trying to use a shovel for this purpose will put too much strain on your back and will probably damage the shovel.
When the job is done, once again do some slow and easy stretches to loosen up, then take a shower, or better, a warm bath with Epsom salts to ease those hard worked muscles.
Sounds funny, but these hints also work for any job you do that utilizes the back, neck and stomach muscles, such as sweeping or vacuuming. I'm inclined to lean forward when sweeping or vacuuming, which is not good for the back, or stomach. It's best to stand straight, loosen up and take small short strokes. If you do “put out” your back, the best suggestions are to get back to normal routine and light work as soon as possible. Apply heat and cold alternatively, and take a muscle relaxant to help ease the pain. Sitting or laying down will not speed up the healing process.
Although we may complain about having to clear our walk and driveways, most of us are able to get out and about even after the worst weather. There are elderly and handicapped who are confined to their homes throughout snow days or ice storms. This would be a good time to check on your neighbours and help out any shut-ins. If you're heading off to the grocery store, the library or pharmacy, a quick call to find out if you can do a favour for a shut-in would be greatly appreciated. Phone anyway, a cheerful chat is always welcome and warming when the snow is blowing from the rooftops.
You can send your hints or topics you would like to see hints on to Rosemary at gazette@telus.net
No comments:
Post a Comment