Recently I was talking with my brother Mike who said, “my lower back starts to ache whenever I see snow in the forecast.”  If you too can relate to Mike’s pain, know that you are not alone. I hear this statement all the time in the clinic, and in a city like Calgary this can make it hard to get through the long and snowy winter. To help make this winter a bit more comfortable keep reading to see my top 6 tips for spine-friendly snow shoveling.

1. Lighten the load

Avoid the temptation to load up that snow shovel. Keeping the shovel light will reduce the load on your lower back and help keep you feeling your best. Yes, it may take a few minutes longer to clear the snow, but your spine with thank you the next day.  

2. Keep the shovel close

The further you reach a loaded shovel away from your body, the greater the sheer stress in your lower back. An easy way to reduce this stress is to keep the shovel close to your core and tilt the shovel to unload the snow.

3. Avoid the “bend and twist”

Nothing makes my back hurt quite like watching someone bend and twist their spine while lifting – “ouch!” To keep your chiropractor from cringing, please remember to hinge from the hips and avoid spinal twisting whenever lifting or moving the shovel.

4. Engage your core

Gentle core engagement will act as a support brace for your lower back, providing extra stability when performing a challenging task. To create this abdominal brace, gently tense your core muscles, thinking of lifting your lower abdomen in and up.

5. Take breaks

A simple way to reduce lower back stress is to take frequent breaks. This may mean going inside to warm up, pausing to have a socially distanced chat with a neighbor, or merely stopping to enjoy some fresh air in the beautiful wintery wonderland.

6. Ask for help

If your lower back hurts before you even step outside, then consider asking a family member or neighbor for help. Pain is an important signal that the body uses to get your attention. Listen to your body and avoid pushing through the pain.

Written by Dr. Caitlyn Cameron BSc(Hons), BSc, DC

Meet our newest friendly face, Dr. Nicole Barry DC! Dr. Nicole is an experienced chiropractor who can be found at both our south (Acadia/Willowpark) and north (Evanston) Calgary locations. Learn more and book an appointment with her here:  https://energizehealth.ca/book-online.html

Hi! I'm Dr. Nicole! As a chiropractor, I believe the key to a happy and healthy life starts with motion. The way you move can not only affect how you perform activities, but also the perception of how your body feels. Our bodies were designed to move and I am passionate about helping people function at their best.

This is a principle I have grown to respect in both my professional and personal life, and the reason I became a chiropractor.

I graduated from Western University with a Bachelor of Arts in Kinesiology before completing my Doctor of Chiropractic in 2013 at Canadian Memorial Chiropractic College in Toronto, Ontario. For the last seven years I have practiced in a variety of clinical settings and gained experience treating a wide scope of injuries. Whether you are a recreational runner, a busy mother, or working from home with a less than ideal set up, I strive to understand what your goals are and help you reach your full potential.

I am a big proponent that different bodies require different treatments. While most people associate chiropractic care with adjustments, this is just one of the tools in my toolbox. I like to use a combination of soft tissue therapies, adjustments, mobilizations, kinesiology taping, custom orthotics and rehabilitative exercises.

Many people traditionally seek my services for neck and low back pain, but I am also well trained to diagnose and treat other areas of the body such as shoulders, elbows, wrists, hips, knees and feet.

I have been in practice for 7 years as a chiropractor and through that time I have learned and adopted a variety of therapies to help my patients. By far one of the most beneficial tools I have used is shockwave therapy. 

Shockwave therapy uses acoustic sound waves applied to the injured area. These sound waves penetrate the body, helping to improve blood flow, enhance cellular function, promote collagen growth and stimulate the natural healing process. 

Shockwave has proven to be particularly useful when managing chronic musculoskeletal injuries. I have helped many patients struggling with stubborn rotator cuff tendinopathies, tennis elbow, jumper’s knee, or muscle trigger points, find long-lasting relief with only a few shockwave sessions. 

The treatment itself is quick, lasting for about 3-5 minutes and patients typically require 3-4 treatments. The effective nature of this technique can drastically reduce the number of visits needed, thereby providing a very cost-effective option for chronic issues.

Written for by Dr Nicole Barry, D.C. and Kevin Connell, P.T. of Energize Health

Starting a new season can be an exciting time, especially after a year like we have all had! It can also be a time where the likelihood of injury is higher, due to our bodies not being used to the demands of the sport. With this in mind, we have created a simple outline, focusing on 3 key areas, to prepare your body for a safe and healthy return to softball. Let’s get into it!