March is almost here and with it comes the mass exodus of families heading off to sunny destinations.
In the excitement of packing for a vacation or family visit, it’s easy to get carried away and pack more than you need into your suitcase and carry-on.
“Over-packed luggage and improper lifting and carrying techniques are common causes of injury to the back, neck and shoulders,” says Ajax chiropractor Dr. John Noble. “The good news is that many of these injuries can be easily prevented.”
Follow these tips and help take the pain out of your next vacation:
Tips for Choosing Your Luggage
When shopping for new luggage, look for a sturdy, light, high-quality and transportable piece. Avoid purchasing luggage that is too heavy or bulky when empty.
Choosing a bag with wheels and a handle can go a long way to lighten your load.
A good quality backpack with adjustable, padded shoulder straps and a waist strap makes an ideal carry-on because, when worn properly, backpacks can evenly distribute weight.
Tips for Packing Your Luggage
Over-packing is an easy pitfall, but consider that the larger and heavier the luggage, the more susceptible a traveller is to neck, back and shoulder injuries. Try to only pack what you absolutely need.
When possible, place items in a few smaller bags, instead of one large luggage piece.
Ensure your carry-on luggage does not weigh more than 10 to 15 percent of your body weight.
Keep the contents of any carry-on luggage to a minimum, pack heavy items at the bottom of the bag and make efficient use of the bag’s pockets.
How to Lift and Carry Your Luggage
Lifting your luggage can’t always be avoided, even if your luggage has wheels. But practising safe lifting techniques can substantially reduce your risk of injury.
Move slowly and, whenever possible, break the action into smaller parts. For instance, when loading a suitcase in the trunk of a car, try lifting it first onto a chair or step stool, then lifting it into the trunk. Similarly, when placing luggage in an overhead compartment, first lift it onto the top of the seat.
When lifting your luggage, first get close to the load and stand with your feet shoulder-width apart.
Bend at the knees and let your leg muscles, rather than your back, do the lifting.
Hold the load close to your body.
Avoid twisting. Instead, turn your feet in the direction you are headed and turn your entire body in that direction.
Do not carry bulky luggage for long periods of time. Make sure to check heavier items when travelling rather than carrying them for the duration of the trip.
Try to carry light pieces in each hand rather than a single heavy item on one side.
If using a backpack, use both shoulder straps and the waist strap, and adjust them to minimize the bag’s movement.
If using a duffel or shoulder bag, switch sides often to reduce strain.
Winter is just a few weeks away, and you know what that means: snow!
No matter where you live in Southern Ontario, snow is virtually guaranteed. And while that means more chaos on the road for drivers, it also means more homeowners suffering from sore backs because of improper snow shovelling.
“Shovelling out after a storm doesn’t have to leave you stiff and sore,” says Ajax chiropractor Dr. John Noble.
In this video shot a few years ago during one of our bigger snowstorms, Dr. Noble offers a few common-sense tips on shovelly safely.
Just because we are Canadians, it doesn’t mean we are experts when it comes to shovelling snow!
Follow these guidelines from the Ontario Chiropractic Association and with a little know-how, you can clear your driveway without any back, neck and shoulder pain ruining your day.
Before You Head Outside to Shovel
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.
Follow These Tips To Avoid Injury While Shovelling
1. 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.
2. Bend Your Knees
Use your knees, leg and arm muscles to do the pushing and lifting while keeping your back straight.
3. 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.
If you’re experiencing back pain, consider visiting the chiropractic and massage therapy team at Pickering Village Chiropractic & Massage. We help our patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Contact our clinic today at 905-427-3202.
With content from the Ontario Chiropractic Association.
Have you been camping yet this summer? With so many beautiful campgrounds and provincial parks across Ontario, heading out into the great outdoors with your family or friends is a popular pastime.
The fresh air, a well-lit campfire, and a dip in the lake are difficult to resist. But preparing for camping is just as important as enjoying it.
Be ready for the unexpected!
Campgrounds and parks allow us to enjoy a large variety of recreational activities, which is what makes it a summer favorite. Preparing and organizing packing ahead of time can help you manage the unexpected and tackle challenges as they arise. To help out all our campers this summer, here are a few useful tips to follow before you load up the tent and strap your canoe on the roof of the car:
Test your gear to ensure it works. Before packing materials in your vehicle, test your equipment to ensure it works. Do you have enough pegs for your tent? Does your air mattress inflate properly? Finding this out beforehand can save you a lot of frustration.
Plan for activities. Plan your activities in advance to ensure that you have the right equipment and are physically ready for the challenge.
Familiarize yourself with your upcoming campsite. Learning about the facility and what is available to you helps you prepare in advance for what to bring.
Make a list and check it twice. Preparation is key! Make a list of the items that you may need, but consider what is truly essential. Packing extra weight can put a strain on your body, so be discerning and keep things light.
Like many other events in your life, camping can pose a number of risks to your musculoskeletal health.
Preparing for the challenges ahead can also help prevent potential injuries. If you plan on doing any activities during your camping trip such as hiking, biking, or running, it is a good idea to see your chiropractor in advance for tips and advice on how to physically prepare yourself when outdoors. Here are some tips to consider:
Support your back. From packing to pitching the tent or while on a hike, keep neutral curves in your spine while keeping your core engaged and active. For exercises to improve your core, click here.
Mind the lift. Remember to bend from the hips and knees while using your legs to lift. Keep a neutral spine and use your entire body to turn. Pivot from your feet to move your body.
Pack light. Carry only what you need, and avoid excess. This can help prevent fatigue and strain from packing, hiking, or even canoeing. Being a minimalist can help prevent injuries. For tips on packing light, click here.
At Pickering Village Chiropractic and Massage, we provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.
To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.
The Village Chiropractic Clinic consists of a group of knowledgeable, and friendly professionals that have worked as a team to help me obtain and maintain my optimal health goal through chiropractic and massage therapy.
