In Canada, the month of December is pretty much guaranteed to see at least a few centimeters of snow. It is important to know the proper techniques for shoveling snow to prevent injuries.

1. Pick the Right Snow Shovel
Replacing your old, beat-up shovel with an ergonomic one can make the chore of shoveling snow a lot easier.

• Look for one with a curved handle or adjustable handle length so you are not bending over to shovel.
• A shovel that is small and lightweight will reduce the amount of weight that you are carrying.

2. Warm Up Thoroughly
Tight muscles are more prone to injury than loose muscles. Warm your muscle for 5-10 minutes before hand by:

• Walking briskly or marching in place to get the blood flowing.
• Stretching your low back and hamstrings muscles.
• This also reduces the soreness that comes after any physical activity.

3. Use Proper Lifting Techniques
Try to push the snow to one side rather than lifting it. When you must lift, make sure to use proper techniques.

• Square your shoulders and hips straight in front of the area you are shovelling.
• Bend at the hips and knees, not the low back, and push the chest out forward.
• Pivot your body to face a new direction, rather than twisting.
• Walk to the area you wish to dump the snow instead of reaching or tossing.

4. Pace Yourself
Shoveling small amounts of snow frequently is less strenuous than shoveling a large pile at once.

• Remove only a few inches off the top at a time, rather than attempting to shovel the full depth at once.
• Take a short break every 10-15 minutes if you feel tired or continue later on.

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5. Keep Your Feet on the Ground

• Shoes or boots with good treads will help to minimize injuries from slipping.
• Spread salt on your sidewalk or driveway to increase traction and decrease the risk of slipping on the ice.

​Read more at http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries 

Repetitive Strain Injury (RSI) is a condition caused by prolonged repetitive hand movements, such as those involved in computer use. Symptoms include shooting pains in the hands, wrists, forearms, and back.
Here are 6 simple tips to prevent RSI and reduce the symptoms.

1. Type with wrists in the Neutral Position
In Ergonomics, Neutral Wrist Position is defined as:

• a straight, unbroken wrist
• the hand rotated to a relaxed position (30-60 degrees)
• the fingers curled and at rest
• the thumb straight and relaxed

It is easy to unknowingly type with your wrists in any other position due to keyboard height and placement, which all put additional strain on tendons.

2. Adjust or replace your keyboard
The correct keyboard adjustment is one where the keyboard is flat and at or below elbow level. This position makes it easiest to type with your wrists in the neutral position.
A gel wrist rest placed along the edge of the desk can help prevent you from resting your wrists on the hard edge of the desk or table. However, you should never rest your wrists while typing even with gel rests. Only use this when you are no longer typing.

3. The mouse is often to blame
Many people develop RSI in the hand they use the mouse with as they tend to rest their wrist and flex it upwards in the Dorsiflexion Position when it should be in neutral, as when you are typing. Using a mouse pad with a gel can promote elevation in the wrist while using the mouse.

4. Take regular breaks
To prevent developing RSI, it is recommended to take a 5 minute break every 20 or 30 minutes of continuous desk activity, and more frequently if you have the condition. Set a reminder on your computer or mobile device and use this time to walk around and stretch your wrists.

5. Sit at the computer with good posture
Bad posture while at a computer can lead to numerous aches and strains in your neck, back, and even wrists. Bad posture is a primary risk factor in RSI because leaning forward instead of sitting up straight leads to resting your wrists while using the keyboard and mouse. Choose and adjust your seat so that you sit up straight, rather than leaning forward over the keyboard.
Refer to this article if you aren't sure what constitutes good posture.
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6. Get treatment
The final step to reducing symptoms of RSI is visiting a physiotherapist where you will benefit from a prognosis, hands on treatment, and a program to help reduce your symptoms when you're sitting alone in front of a computer. The key to less pain could be as simple as changing your habits.

1. Help prevent injuries
Building a strong core is not a quick process. Strengthening your torso means building core stability as well as core strength. It is recommended that you begin with your stability, and work towards strength. Having your deeper muscles working first makes it easy for strong abdominal muscles to develop on top, making you less prone to injury down the road. A solid core will help ensure that your movements are strong and pain-free.

2. Protect your inner organs and central nervous system
Staying healthy also means protecting those vital systems below the surface. Your core is  where your organs and central nervous system do their work and is where your body’s largest veins and arteries are based. Keeping strong core muscles will help ensure everything stays protected as you move through your day.

3. Banish back pain
Back pain is a common side effect of a weak core. Many of us make the mistake of sitting for long periods with a tilted pelvis and an arched back, rather than sitting tall. Building core strength will help bring balance to the front and back of your body and support your spine.

4. Build better posture
Good posture is essential for combating chronic neck and back pain as it reduces the pressure on your spine. In addition to preventing pain, having a good posture exudes confidence and strength to help you be successful. You look taller, slimmer and more successful when you sit and stand tall.

5. Reduce belly fat
Making changes in your diet is a good way to lose belly fat as well as doing core strengthening exercises which burns fat faster than cardio. Not only do you feel great with a more toned stomach, but the reduction of belly fat drastically increases your health and lowers your risk of diseases, including diabetes, heart disease and colon, kidney or digestive tract cancer.

Always talk to your physiotherapist or doctor before starting a new exercise regime. Check out this slideshow on Mayo Clinic to learn abdominal exercises to help you build stability and strength in your core.​

1. Stay hydrated
The discs between the vertebrae in your spine require water to maintain disc height and spinal alignment and to take pressure off the spine.

• Each spinal disc is roughly 80 percent water, with this decreasing as the disc degenerates over time.
• Pairing your water intake with your daily habits, such as drinking two glasses of water before each meal, may also help.
• Over time, maintaining strong daily hydration habits may prevent further degeneration of cervical discs, which may reduce neck pain.

2. Increase magnesium intake
Neck pain is most frequently the result of a muscle strain or sprain. Increasing your intake of magnesium, a mineral that aids in the contraction and relaxation of muscles, may help avoid these pain causing problems.

• Magnesium is commonly found in fruits, vegetables, beans, soy products and whole grains.
• Magnesium can be absorbed by taking a bath with Epsom salt, or a similar supplement.
• You may use magnesium oil, which is applied directly to the skin after a warm shower or bath.

3. Avoid cradling the phone in your neck
One way you may not even realize that you’re aggravating your neck is through angling it while speaking on the phone. Do not cradle the phone between your ear and shoulder, as this puts unneeded strain on your cervical spine.

4. Consider acupuncture
Acupuncture stimulated nerves, muscles and connective tissue. This stimulation boosts your body's natural painkillers and increases blood flow, which is proven to help some people with pain management.​

5. Try remedial massage
Remedial massage differs from traditional massage in that it involves oil being applied and rubbed into the skin. Over time, the oil is intended to penetrate the muscles and joints, removing toxins and improving joint mobility while relaxing the muscles. A targeted remedial massage may offer relief for your neck pain.

6. Visit a physiotherapist
It is common to think of physiotherapy as a treatment aimed at reducing symptoms from a given injury. In addition to this, physiotherapy for the neck can also have other benefits, such as:

• Identifying secondary causes of pain.
• Teaching you how to reduce the risk of re-injury.
• Strengthening the weak areas of the neck through targeted exercises.

7. Place ice on certain areas of the body
Neck pain may also be joined by nagging headaches and numbness or tingling in the back of the head, neck, shoulders and hands.
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8. Use a water pillow
Water pillows allow you to dictate the firmness of the pillow to reach the ideal firmness that reduces neck pain while sleeping. More water equals a firmer pillow; less water provides a softer pillow.

9. Incorporate swimming into your exercise routine
Swimming has therapeutic effects on neck pain, specifically in reducing inflammation, providing quick pain relief and easing neck stiffness.