Tag Archives: ergonomics

Back Pain, Ergonomics, Health and Wellness, Low back Pain, Physiotherapy

Physiotherapy Tips: How to Prevent Back Pain Shoveling this Winter  

Why does shoveling cause many low back injuries each year?

While shoveling is a simple, everyday chore which Canadians need to endure each winter, it is also one which catches many people off guard. Unfortunately, shoveling can lead to many aches and pains, injuries to the shoulders, slips and falls, and last but not least, low back pain. As physiotherapists, we often see patients with injuries which can be prevented with some tips and improvement to their technique. 

Why does such a seemingly easy task cause so many injuries, you ask? Well, for those unfortunate enough to be placed on shoveling duty, they’ll be the first to tell you how physically demanding of a task it really is. Shoveling requires repetitive pushing, lifting, bending and twisting of the back while carrying heavy loads. Not to mention, the freezing temperature causes our muscles to stiffen up, causing them to be more prone to strains and can even lead to more severe injuries like disc herniations. Finally, icy conditions can cause even the best techniques to fail from a sudden slip.

What low back injuries can occur from shoveling?

Muscle strains

  • The most common and least severe injury
  • Caused by repetitive loading or overstraining of the muscles in our lower back

Disc-related injuries

Diagram of disc herniation in the lumbar spine
  • Disc bulges and disc herniations can also occur again due to repetitive forward bending, or all in one moment from a too heavy load
  • Disc herniations may then result in a pinched nerve, symptoms can include shooting pain, numbness or tingling down the leg on the affected side.

Fractures

  • Lastly, slips and falls can lead to bruises and especially severe ones can cause fractures of the spine
  • More common for older adults or those who have osteoporosis

Depending on the severity of the injury, it can take a few days, weeks or even months to recover in the order listed here. So instead of having to recover at all, why not prevent it in the first place?

Can we prevent shoveling-related back pain?

Shoveling is something that shouldn’t be taken lightly and unfortunately there are many people who are not able to complete the task safely due to the physical demands. 

Training to shovel snow may sound silly but 2-3x a week of regular exercise (both resistance and aerobic) can go a long way in not only preventing low back injuries, but also serious cardiovascular incidents such as heart attacks. Keep in mind, if you are new to exercising you should check in with your doctor first before engaging in strenuous physical activity.

  • Resistance/weight training- body weight, weighted, and/or banded exercises etc.
  • Aerobic/endurance training – walking, jogging/running, biking, sports, swimming etc.

Warm up before shoveling

Now, you must make sure to warm-up your spine and muscles before you begin shoveling. While it might seem like extra work, a few minutes of movement and stretching can prevent a whole world of trouble for your low back. When preparing for a dynamic activity, it is always best to warm up with dynamic stretches, 10 repetitions on each exercise usually does the trick. Below is an example of a quick warm up routine, but feel free to make your own!

  • Marching in place
  • Hip circles rotating inwards and outward to loosen the hips
  • Bending forwards to touch your toes, side bends, and arching backwards to warm up all aspects of your low back 
  • Body weight squats to warm up your legs
  • Forward and backward arm circles to warm up the shoulders 

Now that you’re all warmed up, let’s make sure we are shoveling with good technique!

Shoveling with good technique

Shoveling is very similar to lifting something off the ground. 

  • Avoid bending with your back and focus on hinging through your hips (keep a neutral spine)
  • Always keep the shovel close to the body when lifting
  • Push the snow away instead of lifting it when possible
  • If you do need to toss the snow, make sure your back is facing straight forwards and avoid twisting to the side
  • Shovel lighter loads of snow rather than heavier loads
  • Pace yourself and take small breaks throughout

Cooling down and recovery

Once you’re done working your muscles, it is important to do a cool down to prevent stiffness and assist recovery. A great way to do so is with static stretching (compared to dynamic stretching like in our warmups). Hold each stretch for 30s and repeat 2-3 times as needed (roughly 5 minutes in total). Again, here is an example routine you can complete once back inside your house.

Woman in child's pose yoga position to show example of a cool down stretch
  • Child’s Pose to stretch our back muscles: Start by being on our hands and knees (all fours position), then try to sit your hips back onto your calves while stretching your arms and hands forwards, and folding your torso down with your forehead resting on the floor
  • Seated figure-4 stretch for our glutes and hip muscles: Cross one leg over the other in a seated position and lean forward as tolerated.
  • Doorway stretch for our chest and shoulders:  Have both forearms and hands up against a doorway with elbows bent around shoulder height. Get into a split stance and lean forwards.

If all else fails…

Now that you know how to prevent injuries while shoveling this winter, stay warm and safe out there everyone! Some general muscle soreness in the body is normal but if there is any lingering pain after shoveling, your friendly physiotherapists here at PhysioNow are here to assess, treat, and teach you how to prevent any future injuries! Please feel free to reach out to us by Phone: 289-724-0448 or Email: applewood@physionow.ca. Find us at any of our 10 clinics located in the west GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today!

Back Pain, Ergonomics, Headaches: Neck Pain, neck pain, Physiotherapy, Posture

Tech Neck: Why Modern Screen Habits Are Causing Neck & Shoulder Pain

Unfortunately, Tech Neck, or neck and shoulder pain due to devices, have quietly become one of the most common complaints we see in our PhysioNow clinics today. With the rise of remote work, longer hours on laptops, back-to-back virtual meetings, and constant phone use, many people are experiencing a new kind of discomfort known as Tech Neck. This condition is more than just stiffness, it affects posture, sleep, concentration, and overall well-being.

What is tech neck?

Tech Neck describes pain and tightness caused by prolonged screen time in everyday life. The human body is not designed to spend hours leaning forward, rounding the shoulders, or keeping the neck bent. However, many people unknowingly hold these positions for long periods every day. Over time, this posture overloads the neck, upper back, and shoulder muscles, causing tension, fatigue, and reduced mobility.

One of the biggest challenges with modern screen habits is that they often become part of your routine without realizing it. You might start your day on a laptop, switch to your phone, move to online meetings, scroll during breaks, then end the day watching TV, all involving the same forward-head position. Even if you try to sit up straight, long hours eventually take a toll. The good news is that physiotherapy can help relieve these symptoms and teach you how to protect your body from ongoing strain. With a combination of hands-on therapy, strengthening exercises, posture improvement, and ergonomic advice, most people experience noticeable relief within a few sessions.

What are the common signs and symptoms?

  • Comes on gradually, usually worsening over time
  • Constant stiffness, tightness, and/or pain in the neck, shoulders, and upper back
  • Headaches that start from the base of the skull
  • Sharp pain when turning your head
  • Fatigue or heaviness in the neck
  • Pain between the shoulder blades
  • Tingling or numbness down the arm in some cases
  • Reduced ability to turn your head
  • Difficulty holding postures for longer periods of time

Why does tech neck happen?

Looking down at your laptop or while writing on the desk can put your neck into an awkward posture. Talk to your physiotherapist to learn different strategies and aids that can prevent this.

Screen use has changed dramatically in the last few years. The pandemic increased work-from-home setups, often in non-ergonomic environments like sofas, dining tables, or beds. Many people still use these setups today, leading to more frequent neck pain. Other contributing factors include poor ergonomic habits such as:

  • Long hours without movement or changing posture
  • Improper office set up ex. screen off to the side chair height
  • Use of handheld devices or laptops in laps

How does physiotherapy treat it?

Physiotherapy offers a well-rounded approach to reducing pain, improving posture, and preventing symptoms from returning. A physiotherapist identifies which muscles are tight, which are weak, and how your daily habits contribute to the problem. Here’s what treatment usually includes:

1. Hands-on manual therapy

Manual therapy improves mobility, reduces stiffness and can alleviate pain. With continued treatments, benefits will become longer lasting and more effective

Gentle hands-on techniques help reduce tension and pain in the affected areas.
This may include:

  • Soft tissue release
  • Cervical (neck) and thoracic (upper-back) joint mobilizations
  • Assisted movements and muscle stretching
  • Trigger point release

2. Postural training

Many people are unaware of how much daily posture contributes to pain. Physiotherapy helps you understand simple posture corrections you can use while working, texting, or relaxing. These small habits make a big difference over time.
You will learn:

  • Neutral head and neck position
  • Proper alignment for sitting, standing
  • How to reduce forward-head posture
  • How to sit actively rather than slouch
  • How to self-manage your posture

3. Strengthening exercises

Weak muscles around the neck and upper back make it difficult to maintain good posture. Strengthening these areas helps the body support long hours of daily tasks. You will be provided with a personalized home exercise program to support your success.
Your physiotherapist may include exercises for:

  • Deep neck flexor muscles
  • Shoulder blade stabilizers
  • Upper-back strength
  • Core support to reduce slouching

4. Mobility program

Stretching helps reduce tightness caused by long hours of sitting. Additionally, if you have lost some range of motion these will help you restore them. Conveniently, these can be done at home or during work breaks. Common stretches include:

  • Chest opener/pec stretch
  • Upper trapezius stretch
  • Levator scapula stretch
  • Thoracic spine mobility exercises
  • Shoulder blade mobility

5. Ergonomic advice

Your physiotherapist can help you adjust your workstation to reduce strain. Sometimes, just a few small adjustments can significantly reduce neck pain. Your physiotherapist can evaluate your specific setup and give persaonlized recommendations. For example, they may recommend:

  • Raising your laptop or monitor
  • Adjusting your chair height
  • Using a lumbar cushion
  • Maintaining screen at eye level
  • Supporting your arms while typing
  • Avoiding working from the couch

Need help with neck pain?

Look for PhysioNow! We have many expert Physiotherapists, Massage Therapists, and Manual Osteopaths that can help you with your neck pain, shoulder pain, or back pain. We have 10 locations across the GTA including Burlington, Oakville, Mississauga, and Etobicoke. Book with PhysioNow today for your first assessment and treatment!

Back Pain, Ergonomics, Low back Pain, Physiotherapy, Posture

Prevent Back Injuries: How to Lift Safely

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Back injuries are one of the most common workplace complaints, especially in jobs that involve lifting, moving, or carrying heavy objects. Prevention of back injuries and being proactive can help reduce workplace stress, missed hours, and healthcare costs. While the human spine is incredibly strong and flexible, improper lifting techniques combined with repetitive strain can lead to painful conditions. This includes muscle strains, herniated discs, or even chronic lower back pain.

Why do back injuries happen during lifting?

Back injuries typically occur when:

  • You lift with poor posture (rounded back or twisted spine)
  • The load is too heavy or awkwardly shaped
  • You make sudden or jerky movements
  • You repeatedly strain the same muscles without rest or proper technique

The injury can happen to the muscles, ligaments, discs and more. The key to preventing these injuries lies in ergonomic/posture awareness, strength training, and practicing safe lifting mechanics.

How can I prevent back injuries?

1. Plan out your lift

Before grabbing any heavy item, pause and assess the situation. Ask yourself:

  • How heavy is it?
  • Can I lift it safely on my own or should i get help?
  • Is there a clear path to move it?
  • Do I need help or equipment (e.g., trolley, dolly)?

Rushing increases the risk of poor posture and injury. Take a couple extra seconds to setup the lift and carry properly to save yourself a lot of pain and effort! Preventing back injuries is better than treating them!

2. Get into the proper position

Start with the right stance:

  • Feet shoulder-width apart for balance
  • One foot slightly ahead of the other
  • Stand as close to the object as possible
  • Keep your back straight and chest up
  • Avoid twisting your spine

This phase all occurs before the weight is even being picked up. A proper starting position is essential to starting the lift.

3. Start the lift with your legs, not your back

We’ve all heard this statement before, this is the golden rule for lifting.

As you now initiate the lift:

  • Bend at the knees and hips, not your waist
  • Keep the object close to your torso the entire time
  • Tighten your core muscles before lifting (bracing)
  • Push through your legs as you stand up

4. When transporting the load

If you have to move the load somewhere, don’t twist your back. Use your legs to turn or pivot. Ensure the weight stays close to your body, even as you’re putting it back down. Holding a heavy object away from your body increases strain on your spine and can lead to sudden injury.

Keep the load:

  • At waist level
  • Close to your center of gravity
  • Balanced between both hands

5. Know when to ask for help

Possibly the most important step, there’s no shame in asking for assistance. Team lifting is far safer than straining by yourself and will get things done quicker.

Use:

  • Mechanical aids (trolleys, carts, hoists)
  • Lifting straps or handles
  • A coworker to share the load

6. Take care of your body outside of work

Even the best lifting technique won’t help much if your muscles and joints can’t keep up. Physiotherapists recommend targeted exercises to support spinal health including both strength and flexibility. Strengthening your core, lower back, legs, and arms will ensure you have a stable base of support to start a lift from.

Some examples could include:

  • Planks (and side planks)
  • Glute bridges
  • Bird-dogs
  • Dead bugs
  • Squats

Looking to treat or prevent back injuries?

Look for PhysioNow! We offer comprehensive Physiotherapy treatment to support your lower or mid back pain, injury, or rehabilitation. With 10 locations across the GTA from Burlington, Oakville, Mississauga to Etobicoke, our clinics are ready to serve you! Find out why we’re one of the leading Physiotherapy clinics in the GTA. Book your first assessment and treatment with PhysioNow today! We accept both WSIB claims or private insurance claims!

Ergonomics, Physiotherapy, Posture

Frequent Postural Changes: A Guide to a Healthier You

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Physiotherapist helping patient with posture change

Image by jcomp on Freepik

In our modern, sedentary lifestyles, many of us find ourselves sitting for prolonged periods at desks, in front of computers, or hunched over smartphones. This can lead to poor posture, discomfort, and even health issues. However, initiating postural changes frequently throughout the day can be a simple yet effective way to mitigate these problems and promote overall well-being. In this blog, we’ll explore the reasons why changing your posture is recommended and how it can benefit your health and productivity.

1. Relieves Muscular Tension

One of the primary reasons for postural changes is to relieve muscular tension. When you maintain the same posture for an extended period, certain muscles can become overworked and fatigued, while others weaken from underuse. Frequent changes in posture help distribute the load evenly, preventing muscle imbalances and reducing tension.

2. Supports Spinal Health

Sitting in one position for too long can exert undue pressure on your spine, leading to discomfort and potential long-term damage. Alternating between sitting, standing, and moving around helps reduce this pressure, promoting better spinal health and reducing the risk of back problems.

3. Enhances Circulation

Sitting for extended periods can impede blood flow in your legs and feet, potentially leading to issues like swollen ankles and deep vein thrombosis. By changing your posture and incorporating movement, you encourage better circulation throughout your body, reducing the risk of such problems.

4. Boosts Energy and Productivity

Frequent posture changes can help combat the afternoon slump many people experience. Shifting positions or taking short breaks to stand and stretch can revitalize your body and mind, leading to increased energy and productivity levels.

5. Maintains Joint Flexibility

Maintaining the same posture for prolonged periods can contribute to joint stiffness and reduced flexibility. By moving and changing your posture regularly, you help keep your joints supple and functional, reducing the risk of joint-related issues as you age.

6. Prevents Postural Problems

Consistently poor posture can lead to a range of postural problems, including rounded shoulders, forward head posture, and kyphosis. Frequent posture changes and ergonomically designed workspaces can help prevent these issues and encourage a healthier, more upright posture.

7. Reduces the Risk of Obesity and Metabolic Issues

Studies have shown that prolonged sitting is associated with an increased risk of obesity and metabolic disorders. Changing your posture and incorporating more movement into your day can help regulate your metabolism and maintain a healthy weight.

Practical Tips for Frequent Postural Changes

Demonstrating incorrect and correct posture at a desk

Image by Freepik

Now that you understand the importance of changing your posture regularly, here are some practical tips to help you incorporate it into your daily routine:
1. Set reminders: Use alarms or apps to remind yourself to change your posture every 30 minutes to an hour.
2. Ergonomic workspace: Invest in an ergonomic chair, standing desk, or adjustable workstation to facilitate different postures while working.
3. Stretch breaks: Take short breaks to stand up, stretch, and walk around every hour.
4. Alternate between sitting and standing: If possible, use a sit-stand desk to switch between sitting and standing positions during the day.

Conclusion

Changing your posture frequently is a simple yet powerful way to enhance your health, comfort, and productivity. By relieving muscular tension, supporting spinal health, and promoting better circulation, you can
General Category, Health and Wellness, neck pain

Neck Pain

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Neck Pain

Neck Pain

It is hard for me to remember the last day that I did not use a computer. Whether for home banking, doing reports or surfing the net, computer use is becoming more and more vital to everyday life and interaction. However, with all of this increased computer time, you must be aware of posture and positioning to avoid neck pain and shoulder pain.

Ergonomics

The study of proper positioning when working is called ergonomics. It is common that someone who works a lot on a computer will have an ergonomist come and do an individualized assessment of their work station. This will leave them with suggestions on how to improve their area to minimize stress on their bodies and avoid the most common neck pain and injuries seen with constant computer use. However there are common suggestions that everyone can follow for home and work.

The first rule is that your elbow and hips should be bent to 90 degrees while your screen is at eye level. First change the height of your chair so that your elbows are bent to 90 degrees and comfortably reaching the keyboard. Use a tray to pull the keyboard towards your stomach so your arms can rest comfortably at your sides. Also, use a wireless keyboard if you are planning on being on a laptop for a long time. Often, when we raise the chair to the proper height your feet are not resting on the floor and your hips are not bent to 90 degrees. If this is the case, use a small stool or foot rest. Finally check the height of your monitor. You should not have to look up or down to see the screen clearly. Use a book, some paper or a riser to make sure that the screen is directly in front of you.

If you are still uncertain, or find that you have neck pain or headaches after computer use, talk to your physiotherapist. They will be able to customize your space and make it as comfortable, and as safe, as possible.