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Lift Light to Shovel Right

Snow Shovelling

Winter weather can pack a punch and, with the season’s heavy snowfalls, injuries often result. Improper snow shovelling is often to blame.

But shovelling out after a storm doesn’t have to leave you stiff and sore. With a little know-how, you can clear your driveway without the all-too-common back, neck and shoulder pain cramping your style. Here’s how:

Before You Start

  • Drink plenty of water. Dehydration is just as big an issue in the winter months as it is in the summer.
  • Dress in several layers so you can remove a layer as you get warm.
  • Wear proper footwear. Shoes and boots with solid treads on the soles can help to minimize the risk of slips and falls.
  • Pick the right shovel. Use a lightweight, non-stick, push-style shovel. A smaller blade will require you to lift less snow, putting less strain on your body. An ergonomically correct model (curved handle) will help prevent injury and fatigue. Also, if you spray the blade with a silicone-based lubricant, the snow will slide off more easily.
  • Before beginning any snow removal, warm up for five to 10 minutes to get your joints moving and increase blood circulation. A brisk walk will do it.

All Set to Go

PUSH, DON’T THROW.

Push the snow to one side and avoid throwing it. If you must throw it, avoid twisting and turning — position yourself to throw straight at the snow pile.

BEND YOUR KNEES.

Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.

WATCH FOR ICE.

Be careful on icy walkways and slippery surfaces. Intermittent thaws and subsequent freezing can lead to ice building up underfoot, resulting in nasty slips and falls. Throw down some salt or sand to ensure you have a good footing.
Once you’ve mastered safe snow shovelling techniques, you’ll be free to have fun and stay fit all winter.


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Butterfly Run Ottawa

On Saturday, October 14, 2017 my family will be walking to raise awareness about pregnancy and infant loss at Aaron’s Butterfly Run.  As part of the organizing committee I am hoping this event reaches many people in a meaningful way.  Please join us at the opening ceremonies at Brewer Park beginning at 9:30, followed by a 5km run and a 1 mile family walk.  Click  on Butterfly Run Ottawa for more information and to register. Hope to see you there.

 


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CHOICE! film festival

You’re invited!  Come and view this film on Saturday, November 12 at St. Paul’s University Amphitheatre.

Why Not Home?

whyNotHomeMd

Saturday, November 12, 2016

6:00 pm Pre-show presentation
7:00 pm Feature Film
8:30 pm Community Panel

Amphitheatre, Saint Paul University at 223 Main Street in Ottawa

Why not Home? tells the stories of doctors, nurses, and midwives who have attended hundreds of hospital births, yet chose to have their children at home. How did these women with inside knowledge of birth evaluate the evidence and make their decisions? Through the experiences of these women, both at home and in the hospital, we gain unique insights into risk, safety, and the experience of childbirth in America.
(78 minutes)

Click on the link below to see the trailer.

https://player.vimeo.com/video/137803300

 


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Rake Without the Ache

Autum is slowly edging out summer and with the change in weather we can expect to be raking some leaves.  Remember these 5 tips when you are raking.

  1. Take frequent rests to give your body a break.
  2. Stretch during and after raking.
  3. Switch sides and hand positions so you rake from left and right.
  4. Change positions as often as you can.
  5. Lift with your knees and hold the load close to your body.

Take time to enjoy the crisp air and the crunch of leaves as you get your yardwork done.


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Pregnancy and Your Back

PREGNANCY AND YOUR BACK

Did you know that at least 50 per cent of pregnant women experience back pain? And 10 per cent of those report discomfort severe enough to disrupt their daily routines. The good news is that there are steps you can take to baby your back during pregnancy.

What causes pregnancy-related back pain in the first place?

The average healthy weight gain is more than 30 pounds. This extra weight places considerable stress on the back, feet, ankles and knees. As your baby grows, the core abdominal muscles become stretched, and cannot stabilize your posture as well as they did before.

In the third trimester, levels of a hormone called “relaxin” increase ten times. This also contributes to back pain. Relaxin loosens your joints to allow the pelvis to accommodate the enlarging uterus. These loose joints force the muscles of the back and pelvis to work overtime to keep you upright and balanced.

Try these tips to help minimize your risk of back pain.

  • Exercise can help increase muscle support for your aching back. Always consult a health care practitioner before participating in a new exercise regimen. Low impact cardiovascular activities, such as swimming, walking, or stationary cycling can help relieve pain and maintain fitness.
  • Sleep on your left side to reduce the pressure of the uterus on the large blood vessels in the abdomen, and optimize blood flow to both mother and baby.
  • Place a pillow between your knees to take pressure off your lower back when sleeping on your side. Place the pillow under your knees if you sleep on your back.
  • Take frequent, short breaks with your feet elevated.
  • Remember, adequate rest restores your energy and gives your back a chance to relax.
  • Wear flat, supportive shoes and use a lumbar support pillow in your chair at home or work. If you sit at a computer or desk, take frequent breaks and walk around for a few minutes each hour.
  • Don’t be afraid to ask for help, especially when lifting heavy objects, including other toddlers and children.

Studies Show

Numerous studies show that back pain can be reduced by manual therapies during pregnancy. In a study of 170 Canadian women those who received chiropractic care reported less pain both during pregnancy and during labour.

A maternity chiropractor can provide safe, effective, and drug-free conservative care to relieve pain, by decreasing pressure on the joints, muscles and nerves of the spine and pelvis.