Start at your foundation – Your core plays an important role in the prevention of low back injuries. At the initiation of our core stability programs we focus on the Transverse Abdominus or TA contraction. The TA is your body’s natural back brace and helps to prevent injuries. The contraction of this muscle is extremely simple and effective. Here is a basic overview of the muscle and how to activate it: http://modernpt.blogspot.com/2010/12/stage-one-core-stability.html

Technique is everything – The movements involved in traditional shoveling can create a lot of stress on the back. The easiest way to avoid this increased stress is to adapt your technique. Most shoveling injuries occur because of the combination of bending and twisting. Working to avoid these combined movements can help immensely with injury prevention. Next time you are shoveling, try taking smaller scoops and step into your pitch.

Adapt your tools - There are many different alternatives to the traditional snow shovel that can assist in protecting your back. Your local hardware store should carry a variety of styles of shovels. The one I like the most will look similar to a lawn mower in that you push the snow instead of scooping. In addition to a strong core, a little external assistance can help greatly with injury prevention. So if you have a back brace put it on and if you don’t have one think about getting one from your local pharmacy. A brace does not take the place of a good strong core, but every little bit helps protect the low back.

These are quick and easy tips for shoveling, but often the smallest changes can make the biggest difference in performance and safety. So, this winter time, be proactive. Take a little time to build a strong foundation, think technique, and look for safer alternatives, and go enjoy that wonderful snow!

 Why is water exercise such a good alternative to traditional forms of exercise? There are many reasons, but here are a few to think about:

 It can take the load off – With arthritis or joint pain traditional exercise can be difficult or painful. Water therapy offers you the opportunity to stay active in an environment that is much easier on the body. Another added perk, is that most community, indoor pools are heated. So, no excuses of “It’s too cold”.

 Balance – The resistance provided by the water helps to improve balance. Studies have shown that even standing or walking in the water can significantly improve balance. Second, balance activities that cannot safely be performed on land can be done in the water. Finally, the strengthening achieved by water exercise will help to improve balance on land.

It can be as organized as you want it to be – Some of you may be thinking, “Well I wouldn’t even know where to begin”. Most community recreation centers and gyms equipped with pools will offer classes for a small fee. These classes can guide you through an exercise program that is appropriate for your fitness and level of ability. For others that feel like the group setting is too much to start with, see your physical therapist or check the Internet for some beginning water exercises.

It can offer encouragement – Some of us have a hard time maintaining our motivation. In the class setting, the instructor as well as your fellow classmates will all work together to keep you moving forward toward your goals.

It is important to note that water exercise is not for everybody. Before you begin any class or self directed exercise program, it is important to consult with your physician to make sure that you are healthy enough for this type of activity. You will also need to take into account your level of comfort with water. Most classes are performed in chest deep water or less.

If this has peaked your interest, please contact your nearest local indoor pool, recreation center, or gym. A healthier you is closer than you think.