Phone Hours

Monday 8am - 5pm

Tuesday 8am - 5pm

Wednesday 8am - 5pm

Thursday 8am - 5pm

Friday 8am - 4:30pm

Saturday Closed

Sunday Closed

All hours CST

Quality. Service. 100% Satisfaction Guarantee.

0 Cart
  • $4 Shipping & Retail Orders $75+ Ship FREE*


  • How Hot and Cold Therapy Treats Pain and Injuries

    Posted on May 13, 2016 by Core Products

    By: Brian Acton

    Hot and cold therapy can provide nearly instant relief to discomfort and problems caused by pain and injury. While hot and cold therapy has no miraculous healing power, it does provide relief to pain and discomfort, helping us move on from injuries and recuperate or recover more comfortably.

    By doing so, ice and heat packs provide pain management and regenerative benefits that can help you keep moving!

    Which form of therapy you use depends primarily on the nature of your issue.

    Cold Therapy

    Cold therapy – for instance, using cold packs or ice – is best for recent injuries that have caused pain, swelling, or inflammation. If you have just pulled a muscle or injured yourself, the body rapidly responds by becoming inflamed, which causes pain, redness, and swelling. This is a natural response to injury. The pain is a direct result of the swelling in your injured area.

    Other forms of pain cold therapy can treat are arthritic joint pain accompanied with swelling, headaches, and soreness after workouts.

    By applying ice or cold packs to the affected area, you numb the pain and narrow the blood vessels, thereby slowing blood flow and reducing fluid buildup. This results in two benefits: less pain and less swelling.

    Cold therapy should only be a temporary treatment for a new issue. You should not apply cold therapy to chronic neck and back pain injuries or stiff and inflexible joints as this can actually make the issues worse.

    Hot Therapy

    Hot therapy is appropriate for treating persistent, recurring pain and for injuries that are older than a day. Recurring muscle pain, neck and back pain, stress, and older injuries can all be treated by hot therapy. Arthritic pain that causes stiffness and soreness, cramping, and tight backs are all examples of the type of pain best treated by hot therapy.

    Heat therapy works by relaxing your muscles. It stimulates, rather than slows, blood flow, reduces muscle spasms, and soothes muscles, allowing a better range of motion. This is why hot packs are appropriate for stiffness and soreness.

    You should not apply heat therapy to inflamed or swollen areas, as the heat can increase blood flow and actually worsen the swelling.


    To sum it up, a good rule of thumb is to use cold therapy to treat recent injuries where you are experiencing inflammation or sudden pain. Use hot therapy to relieve chronic pain, stiffness or soreness, or older injuries that are no longer inflamed.

    To provide both forms of therapy, our CorPaks can be cooled in the freezer or warmed in the microwave, and applied directly and comfortably to the affected body area. By knowing the right type of therapy to use, you can better treat your pain, swelling, or soreness the next time you need quick relief.






    This post was posted in Company, Education

  • How Pillows Promote Proper Sleeping Positions

    Posted on April 28, 2016 by Core Products

    By Brian Acton

    As we’ve noted before, the position in which you sleep can have a dramatic effect on your sleep quality and whether you get a good night’s rest. Your sleep position also affects many other areas of your health, including your spine, neck, and posture.

    Poor sleeping positions can lead to stiff necks, spinal problems, and even chronic conditions over time. What’s more, chronic poor sleeping patterns can lead to irritability, increased stress, a decreased immune system, and other complications.

    Primarily, the recommended sleep positions are on your back and on your side. Sleeping on your back is good for your spine and neck but can contribute to snoring. Sleeping on your side supports the spine and can alleviate snoring. The downside is that side sleeping can contribute to heartburn and pressure on your organs.

    Whether you’re a back or side sleeper, our line of cervical pillows are designed to encourage healthy sleeping positions, providing you a good night’s rest, reducing pain and soreness, and otherwise diminishing the stress and discomfort in your daily life that is caused by a lack of proper sleep.

    So how exactly do pillows help us sleep properly? There are a few ways:

    Support Pillows

    Our support pillows - like the Tri-Core Cervical Pillow – enforce good sleeping positions by providing firm, reliable support to your neck and back. They are correctional in nature – meaning they help correct posture that can cause headaches, neck and joint strains, and other forms of spinal pain. They also help the sleeper maintain proper sleeping posture and prevent the recurrence of pain or poor sleeping positions.

    When you sleep on your back, support pillows are there to provide relief to your muscles and neck and lending support so that your body doesn’t have to do all the work. As a result, your muscles get their needed rest and your spine is properly aligned.

    If you sleep on your side, support pillows fill in the gap that is normally created between your chin and your shoulder and properly aligns your spine.

    Our pillows have both a depressed center for back sleepers and raised sides for side sleepers, and so you’re always covered even if you shift between both positions.

    Accommodation Pillows

    Accommodation pillows provide a different service. Those with long term conditions or recent injuries should try accommodation pillows, as they conform to the cervical condition of the sleeper.

    These pillows provide support less aggressively than support pillows, and generally work for pain relief or sleepers who do not need posture correction. The sleeper can get a good night’s sleep no matter their condition because pain is lessened through the contour of the pillow.

    Support AND Accommodation

    For sleepers that need both support and accommodation, the Core Deluxe Water Pillow satisfies both needs. The pillow can be used standalone, but also contains a water bladder that can be used for adjustable support or inserted into the pillow to provide additional neck support for the best of both worlds.


    Pillows are personal, and they must be chosen with your specific needs in mind. However, the difference they can make for your sleep quality and sleeping position is tremendous. If you still need help picking the right pillow, feel free to give us a call!

    This post was posted in Company, Education

  • How to Choose the Right Pillow - Foam vs. Fiber

    Posted on April 15, 2016 by Core Products

    By: Brian Acton

    Anyone who’s slept on both a high quality pillow and a low quality pillow knows the difference a well-made pillow makes for a good night’s rest. Good pillows provide comfort that enhances relaxation and sleep, but also provide the right level of support and alignment to keep your neck mobile and pain-free during your waking hours.

    Memory foam and fiber pillows are highly regarded for their comfort and support – much more so than cotton, wool, and other materials. So how do you choose which is right for you?

    The differences depend on how you sleep and what sort of pros and cons you want from your pillow.

    Foam Pillows

    Foam pillows are currently very popular for a number of reasons. Memory foam pillows are firm but contour to the shape of your body, and even adjust as you shift or move during sleep. For these reasons, foam pillows are popular with people who have neck and back problems.

    On the downside, foam pillows retain heat, and if you tend to get hot as you sleep, these pillows can exacerbate the problem and make you sweat. Foam pillows also sometimes need a brief “adjustment” period as you wear them in. In addition, memory foam pillows may release gases and a chemical-like odor initially – this is nothing to worry about and it will stop after some time.

    Fiber Pillows

    High quality fiber pillows are also very supportive, and were designed to emulate down pillows. Known for being extremely comfortable, fiber pillows are resilient, providing consistent support levels across the entire pillow. Fiber pillows tend to sleep cooler than memory foam, as they don’t retain as much heat.

    Fiber pillows don’t contour to your body like memory foam pillows, and also generally offer more support.

    Picking the Right Pillow

    When picking out your pillow, you should go by more than price. Bargain hunting is fine, but if you end up with a poorly made pillow, you’ll quickly wish you had sprung a little more for a better night’s sleep.

    If you can, try out the pillow in the store. Ordering online is convenient, but you won’t have a solid idea of what the pillow actually feels like until it arrives.

    Also, consider your specific sleeping position. If you sleep on your stomach (which we don’t necessarily recommend) you don’t need much more than a flat, soft pillow. If you sleep on your back, medium thickness and support will suffice. If you sleep on your side, you will want a thicker, and possibly firmer pillow to support your neck.

    Of course, for people with neck and back issues, there are additional considerations based on their specific symptoms. In this case, you can consult a health professional to see what sort of pillows they may be able to recommend. And, if you’re looking for advice from product experts, you can always give us a call at Core Products – where we’re always happy to talk shop when it comes to pillows!

    This post was posted in Company, Education

  • How to Prepare for Back Surgery: Five Tips

    Posted on April 7, 2016 by Core Products

    By Brian Acton

    If you have an upcoming spinal surgery or any other form of back surgery, you may be very nervous about the procedure. Just as important is the period of recovery thereafter, during which your mobility may be limited for weeks or even months. In order to improve the likelihood of a successful surgery and a successful recuperation, you will need to make sure you’ve covered your bases with all the necessary preparations.

    Follow these steps to prepare yourself for a successful back surgery and recovery process.

    Live a Healthy Lifestyle

    The better shape your body is in prior to back surgery, the easier your body will handle surgery. By reducing unhealthy behaviors and replacing them with healthy ones, you will be able to better prepare yourself for recovery.

    Physical exercise, a good diet, and quitting smoking can all go a long way toward setting your body up for a successful recovery. Because excess weight can put undue stress on a body, it’s recommended that you try to shed some pounds if you’re overweight, as well (without resorting to crash diets that deprive you of needed nutrients).

    Pre-Surgery Prep

    Prior to your surgery, you’ll likely be given a checklist by your doctor to complete. If you take certain medications – such as blood thinners or anti-inflammatory medicine – you may have to stop those medications prior to surgery. You’ll also want to plan your anesthesia and surgery options with your doctor.

    Your doctor may recommend you donate your own blood to be available during the day of surgery. If your surgery results in excessive blood loss, that blood will then be ready for use. Finally, make arrangements with a friend or loved one to be available to help you out as you recover in the hospital, and take you home when you’re ready.

    Proof Your Home

    Depending on the severity of your surgery and your reaction, you may be in the hospital for a period of time to recuperate post-surgery. Once you’re ready, you’ll be able to leave and spend your recovery time at home.

    It’s a good idea to “recover-proof” your home prior to your surgery. You will possibly have difficulty bending at the waist and reaching high shelves. You should place your necessities – such as cooking supplies or toiletries – within reach. A good pair of slip-on shoes will prevent you needing to bend to tie your laces. Stocking your freezer with prepped meals will also help you save time and effort in the kitchen without resorting to too much delivery and junk food.

    If your bedroom is upstairs in your home, you may want to consider temporarily sleeping downstairs floor until you can comfortably and safely climb stairs.

    Prepare Mentally

    Recovering from back surgery can be a long process. Make sure you’re mentally prepared and completely understand the implications for your health and lifestyle. As you recover, you may be required or encouraged to undergo physical therapy or set personal goals – for instance, walking a greater distance each day.

    It’s important to prepare yourself for difficulty, pain, and adversity, especially in the first days and weeks after your surgery. Be sure to talk to your doctor so you fully understand what your recovery process will be like – and mentally prepare yourself for that process!

    Personal and Professional Relationships

    If your back surgery may put you out of commission for a few weeks, make sure others understand what you’re going through. For a particularly tough recovery, your workplace will need to be aware of the potential for extended sick leave or the option to work from home. Your friends and family will want to know how you’re doing – both because they care about your well-being, and because they may wish to offer support.

    Finally, you may need help adjusting and recovering – so make sure you have a network of people that can help you as you get back on your feet.


    With these tips you can increase the chances of a smooth surgery and recovery process. When you’re on the mend, you’ll be glad you took the time to properly prepare for your procedure. Don’t neglect talking over the needed preparations you will need to make with your doctors and health professionals, as they will be able to give you custom recommendations based on your specific situation. With any luck and a lot of work, you will be back to normal in a relatively short period. 






    This post was posted in Company, Education

  • Why Does My Neck Hurt? Types of Neck Pain and Their Causes

    Posted on March 27, 2016 by Core Products

    By Brian Acton

    Neck pain comes in all kinds of varieties - like ice cream, but less fun. Unless you were recently karate chopped, it can be difficult to determine the source of your discomfort. Whether your pain is recurring or has just cropped up, knowing the cause can be a crucial piece of knowledge when determining how to deal with it.

    When determining the severity and treatment options for your pain, it can help to determine the nature of your pain and search for the root cause. Here, we break down the different types of neck pain you can experience, and what could be the contributing cause.

    If you find your symptom here listed next to a serious condition, please remember: this is a general guide to possible root causes of neck pain. If you’re experiencing serous neck pain, you should always see your doctor to diagnose the problem.

    Types of Neck Pain:

    While it’s impossible to diagnose the nature of your neck pain over the Internet, we can provide a rundown of the common causes based on your type of pain:

    Neck Pain that spreads down the Arm: Neck pain that continues down your arms – even going so far as to reach your hands – can be caused by a pinched nerve in your neck or a herniated disk. The pain may include numbness or tingling in your arms or hands. Luckily, this pain is entirely curable if properly treated with medication, physical therapy, or other techniques.

    Another potential cause of this type of pain – especially if accompanied by a lack of coordination in your limbs – is cervical stenosis with myelopathy, which typically occurs in older people and may require surgery.

    General Stiffness and Soreness: The most common type of neck pain (and the hardest to determine the cause) is neck pain that includes general stiffness and soreness. This pain is (usually) not sharp or as severe as the pain an injury would cause. If the cause is a sprain or strain, potentially due from sleeping position, poor posture or “tech neck,” the condition can be resolved by taking it easy on your neck and practicing better habits.

    Sharp Pain: Acute sharp pain can be caused due to an injury or whiplash (such as from a car accident). Minor injuries tend to heal with time, but sharp pain, especially after a car accident or other injury, should be checked by a doctor.

    Difficulty Turning the Head: Sometimes the neck can become twisted to one side, and it becomes difficult and painful to turn the neck to a “straightforward” position. Known as torticollis, this symptom is typically caused by minor injury or bad sleeping posture, but also can occur due to abnormal muscle movements known as cervical dystonia.


    The grand majority of stiff necks or aches and pains are minor in nature and will heal on their own. By practicing good posture and sleeping position, stretching, and living a healthy lifestyle, you can usually avoid severe neck pain. However, if your neck pain is getting progressively worse, is accompanied by other symptoms, or is severe, you should see your doctor immediately to determine the cause and begin treatment.





    This post was posted in Company, Education

  • Massage Therapy vs. the Chiropractor - Which is Right for You?

    Posted on March 18, 2016 by Core Products

    By Brian Acton

    There are many different forms of therapy and treatment for pain – including pain management, alternative treatment, and specialist care. When a specific part of your body starts hurting you’ll want to pick the treatment that’s right for you – and if you want a natural approach to pain relief, you’re likely considering massage therapy or visits to a chiropractor.

    While both practices can provide healing and pain relief to the body, their approaches are different and the pain they treat can be different, too. Read on to learn what each treatment is for, and which you may want to use for your specific physical circumstances.

    Massage Therapy

    Massage therapists are licensed professionals who have typically completed hundreds of hours of training and education (requirements vary from state to state). A massage therapist’s area of focus is solely the muscles. Muscle soreness, spasms, and muscle tension are conditions that are served by massage therapists.

    Massage therapists are not licensed to work directly on the spine, prescribe drugs, or diagnose medical conditions. However, massage therapy can help spinal health, as soft tissue massage can treat spinal alignment and lower back pain.

    If your issue is mainly muscular in nature – and a good doctor can help you determine if this is the case – a massage therapist may be the way to go. The benefits of massage therapy are varied, but include: relaxation, reduced soreness or muscle tension, aiding blood flow, and reducing anxiety.


    Chiropractors are fully licensed medical doctors who have completed a doctorate program in chiropractic care. They can perform many procedures massage therapists cannot, and can treat joints, perform spinal adjustments, make medical diagnoses and prescribe medication.

    Chiropractors can also refer you to other specialists and order x-rays, blood work, or other diagnostic procedures to help get to the root of patient conditions.

    You should consult a chiropractor if your issue is more of a serious condition – or if you need help diagnosing your condition. A chiropractor can help figure out the nature of your condition, and can treat your spine and joints if necessary. They also can refer you to a massage therapist if they believe this treatment could be beneficial.

    Choosing the Right Professional

    Generally, you should seek a massage therapist if your pain and soreness is more superficial in nature and concerns your muscles. You should seek a chiropractor if your issue is deeper – concerning your spine, joints, or other aspects of your musculoskeletal system.

    If you’re not sure of the nature of your condition, you may wish to consult your regular doctor if you’re suffering from aches and pains – they may be able to direct you to the right treatment.

    In fact, you may even end up seeing both – chiropractors often recommend massage therapy as part of ongoing treatment for aches and pains or spinal alignment issues. No matter what professional you end up seeing, taking steps to find the right treatment can make a world of difference for the well-being of your body and mind.





    This post was posted in Company, Education

  • Prenatal Precautions for Healthy, Pain-Free Backs

    Posted on March 10, 2016 by Core Products

    By Brian Acton

    Unfortunately for many pregnant women, discomfort and pain can be a daily reality. Among many other symptoms, back pain is a major source of this discomfort. Many estimates claim that at least half of pregnant women experience back pain due to their pregnancy.

    The causes of back pain during pregnancy can vary: increased hormones that soften ligaments in the joints, a shifted center of gravity, changes in posture, and stress can all be contributing factors. Of course, it can also be as simple as the fact that you are carrying additional weight around! And, if you’ve experienced back pain previous to being pregnant, you’re at a much higher risk for back pain during pregnancy than those without previous symptoms.

    Read on to find out how to avoid (or, at least, reduce) back pain when you’re expecting.

    How to Care for My Back during Pregnancy

    Prep: First, if possible, it’s a good idea to improve or maintain your physical fitness before you get pregnant. Maintaining a healthy weight, practicing good posture habits, and otherwise leading a healthy lifestyle will reduce the chance of back pain during pregnancy.

    Strengthen Your Abdomen: You can actually increase your back’s ability to handle pregnancy by strengthening your abdominal muscles. This helps your abdomen carry the load of your baby, thereby putting less load on your back. Fitness professionals or your doctor may be able to recommend the right exercises – but there’s a great introductory article here: http://www.livestrong.com/article/19025-abdominal-exercises-pregnant-women/

    Use the Right Products: There are several ways the right products can help with back pain. A pregnancy support belt lifts the belly, relieving abdominal stress and pressure on your pelvis and back. Firm mattresses (or a good, solid board underneath the mattress) also keep your back in the right position. Body pillows help you find comfortable positions in which to sleep on your side (sleeping on your back or, of course, your stomach, is not recommended). Finally, a good, supportive pair of shoes – no extreme high heels or completely flat shoes – are recommended.

    Practice Good Posture and Movement: Key to avoiding back pain – pregnant or not – is good posture and movement. With a few small tweaks in your posture habits, you can at least ease your symptoms of back pain. Even though you may want to lounge or slump in your chair or on the couch, sit up straight in a chair with a good supportive cushion. When sitting, elevate your feet with a footrest. When picking something up, squat rather than bending over.

    Seek Professional Guidance: If you still need help alleviating or avoiding back pain, talk to your doctor. Doctors can recommend best practices that are custom to your specific situation, and may even recommend you see a professional physical therapist, chiropractor, or massage therapist (try to find a licensed masseuse who specializes in prenatal massage).

    Of course, if you have persistent, unbearable pain, or start experiencing symptoms far worse than your normal back pain, see a doctor immediately.


    No two pregnancies are exactly alike, but there are pretty good odds that yours could include a painful back. It’s just the nature of pregnancy’s effect on your body. However, using the above tips, you can reduce the risk of back pain. You need to do a lot to take care of your unborn child – there’s no reason to add back pain to the mix if it can be avoided.






    This post was posted in Company, Education

  • In a “Screen Slump?” Be Forewarned – Here’s How “Tech Neck” Affects Your Spinal Health

    Posted on March 1, 2016 by Core Products

    Screen Slump and Tech Neck
    By: Brian Acton

    You probably don’t think about it regularly, but you see people putting their spinal health at risk on a regular basis – and no, they’re not skateboarding or dodging through traffic.

    Perhaps they’re slouched in their cubicle at work, squinting at their computer monitor. Maybe they’re hunched over their cell phone, tapping away at a game and oblivious to the outside world. Or they’re crammed into a tiny airplane seat, at work on their laptop.

    No matter the scenario, habitually hunching over your phone , tablet, or computer monitor – known as “screen slump” – can cause major neck and back problems.

    It’s fairly well known that staring at screens can strain eyesight, and keyboard users can develop carpal tunnel syndrome, but an increasing amount of back and neck problems among young people has revealed another condition caused by our technology addiction, and it ‘s known as “tech neck.”

    A 2014 study indicated that looking down at your smartphone at a 60° angle can put 60 pounds of pressure on your neck. That’s six times the weight your neck holds when you’re standing upright. This pressure puts an abnormal amount of stress on the spine, and can cause neck pain, back pain, and potentially slipped or herniated disks.

    According to the British Chiropractic Association, 45% of 16-24 year olds suffer from back pain as a result. The body just wasn’t meant to crane the neck forward and round the shoulders – another similar posture position that is seen in cubicles across America.

    Now people are not likely to give up their smartphones and devices to increase their spinal health. Luckily, there are ways to use your computers and mobile devices without leaving yourself open to injury.

    How to Fight Tech Neck

    By reading this article, you’ve already taken the first step – an awareness of how your behavior can affect your spinal health!

    When you do use technology, make sure to practice good posture. Craning your neck towards your monitor at work is a great way to develop neck problems. Instead, sit straight in your chair – if you’re having trouble reading a document, zoom in on the monitor, not with your head.

    If you’re looking into your smartphone or tablet, hold the device away from you, preferably level with your face. That way, you aren’t hunching over your screen.

    You can also use a tablet holder or stand when you have place to put down your device. If you’re watching a video on your couch, stand your tablet up on a level surface nearby, rather than hunching over with the tablet in your lap. The same concept applies to your monitor – try and keep it at eye level and directly in front of you so you don’t have to crane or turn your neck.

    Finally, using best practices when it comes to your spinal health will go a long way in preventing injury. Stretching your neck and back will help keep you limber, as will massages. If you start feeling pain, limit your time on devices and go see a chiropractor or physical therapist for advice that’s specific to your spine.


    While we don’t foresee the general public giving up technology anytime soon, the future of our collective spinal health doesn’t need to be bleak. With good discipline, we can train ourselves to use technology without putting our necks and backs at risk.

    Of course, if you want to leave your device at home next time you go out – you may just be doing yourself a small favor.





    This post was posted in Company, Education

  • How Your Sleeping Position Can Affect Your Health

    Posted on February 23, 2016 by Core Products

    By Brian Acton

    We’ve all felt the benefits of a good night of sleep, as well as the dragging feeling the day after tossing and turning all night. Getting the generally recommended time to sleep – 8 hours – has a tremendous effect on our physiological health. A good night’s rest can reduce stress and make you happier, healthier, and more productive.

    But what about the way you sleep? Specifically, your sleeping position? Turns out, your body’s overnight position can impact several aspects of your health – including your spine, sleep quality, and posture. Read on to find out how your sleeping position can make the difference between a painful and pain-free body.

    On Your Back

    Sleeping on your back, arms at your sides, is generally recommended as the preferred sleeping position. If you avoid using too many pillows, sleeping this way is good for your spine and neck. The downside is that if you snore or suffer from sleep apnea, sleeping on your back can worsen symptoms.

    If you sleep on your back with your arms up (hands at or above your head’s level), you should try lowering your arms when you sleep – this position can negatively impact your shoulder joints.

    On Your Stomach

    While sleeping face down on your stomach can be good for your digestion, it’s much more likely to develop neck pain. This is because stomach-sleepers tend to tilt their head to the left or right side so they can breathe, putting stress on the neck. This position is also not ideal for the spine.

    The Fetal Position

    The fetal position is not recommended. While many people consider the most comfortable positions, our adult bodies were not meant to curve in such a way for extended periods of time. The fetal position can do damage to your neck and back.

    On Your Side

    There are a number of different variations to sleeping on your side – arms outstretched, arms flat, on your left or right side – but the advantage to all of them is that they support the spine, aren’t hard on the neck, and they alleviate snoring and sleep apnea symptoms. Some studies have suggested that sleeping on the right side can exacerbate heartburn, while sleeping on the left side can put strain on your organs.

    So, if you’re a side-sleeper, it can help to switch your dominant side up to lessen the negative effects.


    As you’ve likely surmised, there is no perfect sleeping position – they all have their positives and negatives. However, after weighing the options, sleeping on the back or the sides seems to have the most positive outcomes for your neck and back. What is recommended, no matter the position, is to have the right pillow to for support. For instance, back sleepers should put a pillow beneath their spinal arch while side sleepers should hold a pillow between their knees.

    If you’re experiencing aches and pains – especially in your neck and back – think about the position you take when you’re nodding off. It could be contributing to your well being more than you’d expect.





    This post was posted in Company, Education

  • How to Shovel Snow Injury Free

    Posted on February 16, 2016 by Core Products

    By Brian Acton

    Winter weather comes with the opportunity for a variety of fun activities. Hiking through your neighborhood, building snowmen, and snowball fights are all a great source of exercise and play. Then there are the not-so-fun activities – namely, shoveling snow from our parking lots, driveways, and sidewalks.

    The good news: shoveling snow is fantastic exercise. The bad news? It puts your heart and back at risk.

    Whether you’re shoveling your own driveways or going door to door around the neighborhood to earn some money, proper technique is important to avoid injury. Here’s how to shovel snow like a pro without throwing out your back or putting your heart out of whack:

    Prep Yourself

    Before starting to shovel, you’ll want to dress yourself in your snow gear and warm up a little first. Going headlong into heavy exercise should be avoided. Instead, warm up by walking in place, doing jumping jacks, or any other lightweight activity. Stretching beforehand will help keep you limber as you shovel. Also, make sure you have water handy – you’ll want to stay hydrated throughout the process.

    Use Proper Technique

    Rather than expending loads of energy picking up snow and then tossing it with your shovel, push the snow to the edge of the area you wish to clear whenever possible. This action is much less stressful on your body.

    Once you’ve pushed snow to the edges of the area, or have no other recourse but to start lifting, you will want to use your legs to do the hard work. Bend at your knees, not at your back, and then lift with your legs. Make sure to choke up on the shovel, with one hand on the shovel’s handle and the other on the shaft near the shovel’s blade. Avoid sharply twisting your body to dump the snow from your shovel, as that motion can injure your back. Instead, turn and walk your entire body to the spot you use to deposit the snow.

    Split Up the Work

    First, you should take frequent breaks when shoveling snow. Cold temperature boosts blood pressure, and sudden activity – especially if you aren’t frequently active – puts a further strain on the heart. Take water breaks every 10-15 minutes or less if needed.

    Second, you should shovel snow every few hours as the snow falls. While it is annoying to shovel all day, it keeps the snow from piling up into a huge, unmanageable load, and thereby lessening the strain on your body.

    Pay Attention to Your Body

    If at any moment you start to feel overly winded or feel that you’ve injured yourself, stop your activity and go inside. Continuing to shovel could cause you to hurt yourself even worse. Also, if you feel the signs of a heart attack – chest pain and pain or numbness in your left arm are common symptoms – stop immediately, and if the symptoms persist, call 911 or have someone call 911 for you.

    Avoid Shoveling Altogether

    If you rarely exercise, it may be a good idea to avoid the shovel altogether. If you can, use a snow blower to clear snow – snow blowing is much easier on the body. Alternatively, many neighborhoods will see enterprising teenagers clearing out driveways for money, and if you’re completely buried, the cost is worth it!




    This post was posted in Education

Items 91 to 100 of 288 total

  1. 1
  2. ...
  3. 8
  4. 9
  5. 10
  6. 11
  7. 12
  8. ...
  9. 29