Save Your Back During Snow Season!

Now that winter is here, snowfall is certainly in the Mid-Atlantic forecast. Improper biomechanics while shoveling and snowblowing can result in back or shoulder pain and other injuries that lead to sprains and even herniated disks. Check these guidelines to help alleviate spinal stress during snowy weather.
Stretch and Warm up!
Dr. Thomas Campbell, head of Emergency Medicine at Western Pennsylvania Hospital in Pittsburgh advises complete avoidance of shoveling for those over the age of 40 or 45, those who live a sedentary lifestyle, or individuals with known high blood pressure. If you are considered at risk for a heart attack, be extremely careful about physical exertion. Paying someone else to remove snow may be a wise, possibly lifesaving, decision.
Most individuals do not prepare properly. Appropriate stretching before shoveling snow reduces your chance of injury. A chiropractor or fitness trainer can provide a list of suitable stretches. Ten minutes of warming up is recommended.
Dressing adequately for prolonged cold-weather exposure should be a no-brainer! Layer your clothing. Wear waterproof items and underclothing that wicks underneath your heavier clothes. Note that mittens trap warmth far more efficiently than gloves do. Push snow, don’t drag it. Choose a plastic shovel with a curved, adjustable handle, and spray a silicone product on the shovel blade. Hold the shovel by placing your hands about 12 to 18 inches apart, with one hand at the handle and the other closer to the blade. Use your leg muscles and contract your abdominal muscles each time you lift. As you dump snow out of your shovel, turn your entire body to face the spot where you intend to drop it. Avoid throwing snow over your shoulder or twisting your torso.
Repeated shoveling of smaller snow piles is preferable to one marathon session. Stretch during the entire shoveling period. Taking a quick break every 10 to 20 minutes can help muscles rejuvenate. Stay hydrated by drinking nonalcoholic liquids frequently, as dehydration is surprisingly common even in colder climates.
Even mild physical activities can cause soreness and herniations. If, despite precautions, you experience an injury or develop pain during snow removal, stop. Help is available! The trained professionals at Corrective Chiropractic can make you more comfortable through a variety of relief-giving therapies.

Magnesium: The Essential Mineral

Magnesium contributes to the body in many ways, including mood and preventing depression, dizziness, muscle weakness, nerve transmission, heart regulation, maintaining the body’s pH balance (acidity/alkalinity), and body temperature. It works in tandem with calcium, phosphorus and potassium. It works with Vitamin B6, aiding the prevention of kidney stone formation, and even plays a role in cancer prevention and lowering cholesterol. According the American Medical Association, it was reported that mothers who took magnesium supplements during their pregnancy had a 70% less likelihood of mental disabilities and 90% less likelihood of cerebral palsy in their children versus mothers who did not ingest Magnesium.

Early warnings of magnesium deficiency include: nausea, loss of appetite, muscle weakness, fatigue, seizures, insomnia, poor digestion, and rapid heartbeat, involuntary muscle contractions and cramping.

Dietary sources of magnesium include halibut, almonds, cashews, soybeans, spinach, nuts peanut butter, apples, bananas, beans, lentils, brown rice, salmon, tofu, parsley, avocados, figs, lemons, green leafy vegetables, and many others. Various sources show that children should take between 100-250mg/day, while adults should be taking about 400mg/day.