Prevention
Precaution
Treatment at the source
Moving
Snow Shovelling
Neuromusculoskeletal health problems can be avoided in many different ways. Here are a few guidelines to help you create your own prevention program.
Rest
It is absolutely essential to take the time to rest sufficiently. Overworking will damage both your health and your quality of life.
Nutrition
Try to keep a healthy and balanced diet. Drink a lot of water and take the time to chew your food properly.
Exercise
Your nervous system and articulations need to be active and stimulated to remain balanced. We believe that leaving the house for a 30-minute power walk every day may play a significant role in maintaining optimal health.
Stress Management
In our society, we are constantly living under performance pressure. Learn to recognize your limits and be careful not to exceed your daily capacities.
Chiropractic Care
Chiropractors are experts in preventing, diagnosing and treating neuromusculoskeletal problems. Whether in pain or not, do not hesitate to book an appointment with your chiropractor.
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1. Do not sleep on your stomach
It is highly recommended to sleep on your side or on your back instead of on your stomach.
2. Nothing beats walking
Walking remains the most natural and basic exercise, it is easy to do and highly beneficial.
3. Use your legs, not your back
Lift with your legs not your back; your leg muscles are much stronger.
4. Bend your torso and knees instead of your back
When working around the house, you should always bend your torso and knees to avoid bending your back.
5. Don’t sit with your legs crossed
When you are sitting down, you should keep your back straight rather than slouching. Place both hands on the armrests or on your thighs and keep your feet flat on the floor, making sure your knees are bent at a 90 degree angle.
6. No hot bath for back aches
Those who suffer from back pain should avoid taking hot baths. It is much better to apply ice on the aching area for 10 to 15 minutes every 2 hours for the first 3 days following the appearance of the injury.
7. Ice and a chiropractor
When pain appears, apply ice for 15 minutes on the affected area to provide temporary relief.
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To properly heal a spinal health problem, a comprehensive chiropractic diagnosis is required.
Furthermore, there is no need to be in pain to meet with a chiropractor since they have the appropriate university training to detect spinal health problems even before the symptoms appear.
1. When injured, apply ice for the first 72 hours.
2. Apply ice for 10 to 15 minutes every 2 hours.
3. The ice must be cold enough to keep the injured area cool during application.
4. Although lying down on a heated blanket is much more pleasant than on an ice cube, heat is not recommended since it often causes inflammation.
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- Carefully plan in advance your move in order to avoid any stress likely to drain you when the day comes. Making a list proved to be highly practical. Take your furniture apart and start packing boxes before moving day.
- Plan for a sufficient amount of boxes. This way, each box will be lighter and hence easier to carry. Use small size boxes. Make sure your boxes are well balanced to make it easier to carry them close to the body.
- Organise the logistics: amount of people present, weather, environment (distance, stairs, narrow corridors, floor inclination, slippery surfaces, etc.). For the heavy loads, plan the use of hooks, belts, cart and even a mechanical jack.
- Before lifting any load, warm up by jumping up and down for about two minutes and stretch your muscles by doing simple exercises (circles with your arms, torso rotation, lifting your hands to the sky, touching your toes, etc.). When stretching, be gentle and do not do any sharp moves.
- Now is the time to start lifting! Bend your knees, keep your back straight, contract your abdominal muscles, lift gently, and carry all loads close to the body.
- Avoid twisting your torso alone; use your entire body instead.
- All day long, use your arms and legs more than your back.
- For any load located above shoulder level, use a stepladder or ask someone to help you.
- Install a ramp to access the truck.
- Take regular breaks, especially if it’s a hot day. Always keep a bottle of water at hand and avoid staying under the sun for too long. Don’t forget to apply sun block.
- Once it’s all over, don’t forget to stretch.
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- Ne laissez pas la neige s’accumuler. Déneigez, si possible, plusieurs fois lors d’une journée de tempête.
- Avant de sortir, échauffez-vous en sautant sur place pendant un minimum de 2 minutes afin de préparer votre corps à faire des efforts physiques.
- Portez des bottes ayant des semelles antidérapantes.
- Portez des gants, une tuque et tout l’attirail nécessaire afin de prévenir les engelures. De plus, si vous avez froid, vous aurez tendance à aller plus vite et à être moins attentif à votre posture.
- Faites attention à la glace. Prenez soin de mettre du sable ou de la litière pour chat afin de réduire la chance de tomber et de vous fracturer un membre.
- Utilisez une pelle légère de type pousse-neige.
- Poussez la neige au lieu de la soulever. Si vous n’avez pas le choix de la projeter, n’excédez pas une hauteur de 1 mètre et diminuez la charge.
- Enlevez des petites quantités de neige à la fois.
- Pliez vos genoux et forcez avec vos cuisses au lieu de forcer avec votre dos.
- Laissez vos bras et vos jambes faire le boulot et gardez votre dos droit.
- Prenez des pauses régulièrement ou aussi souvent que cela est nécessaire. Si vous ressentez de la fatigue ou avez de la difficulté à respirer, cessez de pelleter et reposez-vous.
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