Page 38 - The Indian EYE 021221

WELLNESS February 12, 2021 | The Indian Eye 38

top tips for Winter safety: snow shovelling

body. When lifting snow, bend strain on your lower back. SummarY
your knees and use your legs • Use a shovel with a shaft that
when possible. lets you keep your back straight dos
• ChOOSe YOur ShOvel while lifting. A short shaft will
WiSelY. Ergonomically-de- cause you to bend more to lift 1. Push the snow
signed shovels can help reduce the load. Using a shovel that’s 2. Small light shovel
the amount of bending you too long makes the weight at 3. Face the load to be lifted
have to do. the end heavier. Step in the di- 4. Bend knees
• KeeP uP With SnOW- rection in which you are throw- 5. Pause every 20-3o min
Fall. Try to shovel snow ing the snow to prevent the low 6. Be fit and strong anticipating the
season
DR NILESH SONI shortly after it falls, when it is back from twisting. This will 7. Grip: one hand on handle other
help prevent “next-day back
lighter and fluffier. The lon-
Dynamic Physical Therapy Services ger snow stays on the ground, fatigue.” hand near scoop
43-43 Kissena Blvd., Suite 110 the wetter it can become. Wet • Avoid excessive twisting be- 8. Layers of clothing
Flushing, NY 11355 snow is heavier and harder to cause the spine cannot tolerate

ersonally I enjoy the win- move. twisting as well as it can toler- don’ts
ter season, especially • Wear laYerS. Dress in lay- ate other movements. Bend 1. Avoid lifting the snow

Pfresh snowfall as it brings ers and remove them as you get your knees and keep your back 2. Large heavy shovel
in amazing Photographic op- warm to help maintain a com- as straight as possible so that 3. Avoid twisting and lifting
portunities and family time at fortable body temperature. you are lifting with your legs. 4. Avoid excessive bending of back
home or on a ski slope. But • StaY hYdrated. Drink • Take frequent breaks when 5. Long excessive exertion
winter also brings in significant plenty of water to stay hydrat- shoveling. Consider taking a 6. Sedentary life with no exercises
health hazards. According to the ed while shoveling. break after 20 to 30 minutes of 7. Both hands too close to each other
American Journal Of Emergen- Snow shoveling is a repeti- shoveling, especially when the 8. Inadequate layers
cy Medicine out of all reported tive activity that can cause mus- snow is wet. 9. Improper footwear

winter injuries: 7 % are heart cle strain to the lower back and • Stand up straight and walk
related (including heart attack), shoulders. around periodically to extend about dr Soni
majority are back /spine pain Back injuries due to snow the lower back. Dr Nilesh Soni has been a cli-
34%, some arm and hand inju- shoveling are more likely to hap- • Backward bending exercises nician for the past 30 years and is
ries 16% as well as head injuries pen to people who may not know while standing will help reverse one of the leading industry experts
15%. Another interesting fact is that they are out of condition. the excessive forward bending in the field of Physical Therapy in
people over the age of 55 years of shoveling: stand straight and New York. Dr Soni founded Dy-
are 4.25 times more likely to get Following these tips can help tall, place your hands toward namic Physical Therapy Services
hurt and men are twice likely to you avoid spine injuries: the back of your hips, and bend in 2003 in response to community
get injured than women ( I am • Lift smaller loads of snow, backward slightly for several need for a state of art outpatient
sure this also has to to do with rather than heavy shovelfuls. seconds. physical therapy practice dedicat-
the fact that a lot more men end Be sure to take care to bend If you or anyone you know is ed towards pain management and
up doing this challenging chore). your knees and lift with your experiencing back pain, consult a treatment of older adults.
legs rather than your back. licensed physical therapist at Dy- His credentials include Doc-
lets be safe by using the • Keep one foot ahead of the namic Physical Therapy Services torate of Physical Therapy from
following simple precautions: other. This will give you more www.dynamicpts.com or email MGH Institute Of Health Scienc-
• Warm uP. Warm your mus- power and produce far less us at [email protected] es, Masters in Physical Therapy
cles before heading out to from New York University, another
shovel by doing some light Masters in Physical Therapy from
movements, such as bending University of Bombay, India , and
side to side or walking in place. he is a Board Certified Geriatric
• Fall-PrOOF YOurSelF. Clinical Specialist by the Ameri-
Wear shoes or boots with can Physical Therapy Association.
slip-resistant soles or add trac- At Dynamic Physical Ther-
tion with slip-on ice cleats, apy, Dr Soni has implemented
available at sporting goods innovative programs such as the
stores. Once your walkway is Lumbar Spine Rehabilitation
clear, consider putting down program and hands-on treatment
salt or sand or both. protocols focused on myofascial
• PuSh rather than liFt. release procedures for spine pain
Pushing the snow with the management.
shovel instead of lifting can You can reach Dr Soni via
help reduce the strain on your email at [email protected]

www.TheIndianEYE .com