Safeguarding Your Lower Back This Winter

Winter in Moncton, NB, brings a picturesque blanket of snow, transforming the city into a winter wonderland. However, the season also presents unique challenges, particularly in maintaining physical well-being. Lower back injuries are prevalent during this time, often resulting from activities like shovelling snow, slipping on ice, or even just the cold weather itself. In this article, we delve into practical strategies to prevent lower back injuries, supported by interesting statistics, to help the Moncton community stay healthy and enjoy the winter season to its fullest.

Understanding the Risk:

Statistics from the Canadian Institute for Health Information reveal that over 11,000 Canadians are hospitalized annually due to injuries from winter activities. Among these, a significant portion pertains to lower back injuries. The cold weather can make our muscles stiffer and more prone to injury, emphasizing the need for proper precautions.

Preventative Strategies:

• Warm-Up Before Outdoor Activities: Engage in a 10-15 minute warm-up routine to prepare your muscles for the physical exertion of activities like shovelling snow. Focus on dynamic stretches that mimic the action you’re about to perform.
• Proper Lifting Techniques: When lifting, bend at the hips and knees, not the lower back. Keep the load close to your body, and avoid twisting your torso.
• Invest in Ergonomic Tools: Use ergonomic shovels designed to reduce the strain on your back. These tools often have curved handles and are made of lightweight materials.
• Stay Active: Maintain a regular exercise routine to strengthen your core and lower back muscles. Activities like yoga, pilates, and swimming are excellent options.
• Dress Warmly: Keep your muscles warm by dressing in layers. This is particularly crucial for those who work outdoors or engage in winter sports.
• Mind Your Footwear: Wear shoes with good traction to prevent slips and falls on icy surfaces.
• Take Breaks: Don’t overexert yourself. Take frequent breaks during activities like shovelling snow to prevent muscle fatigue.
• Seek Professional Advice: If you have a pre-existing lower back problem or are unsure about proper technique, consult a healthcare professional. Lower back rehabilitation is not our focus, so for that specifically a physiotherapist, chiropractor or registered massage therapist is usually the right first call.

The part of winter strain we do work with

Winter tension rarely stays in one place. Bracing against the cold, gripping the wheel on icy roads, and sleeping badly through a stretch of dark months tend to show up higher in the body: jaw clenching and grinding, headaches, and neck and shoulder tightness that will not settle. Stress keeps those muscles guarded long after the shovelling is done.

That is the territory Naturology Centre works in. Naturology Centre is the private practice of Andrew Maillet, PhD, ND, DO, in downtown Moncton, focused on clinical hypnotherapy and natural mental health, and on osteopathic care for TMJ dysfunction, jaw tension, clenching, headaches and neck pain. If winter is showing up in your jaw, your head, your sleep or your stress levels, that is worth a conversation.

Winter in Moncton is a time for enjoyment, but it also calls for a proactive approach to our physical health. By adopting the preventative strategies outlined above and staying mindful of our body’s needs, we can significantly reduce the risk of lower back injuries. Let’s embrace the winter season with vigour and the knowledge and practices to keep our lower backs safe and healthy.

Stay warm, stay active, and enjoy the beauty of winter in Moncton!