Etobicoke Osteopathy

Etobicoke Osteopathy What is Osteopathy? Osteopathy is a gentle, hands-on manual therapy that emphasizes the harmony between the structure and function of the body.

The body is a dynamic unit that works in balance to create health. It is when the body has been pushed out of this balance that dysfunction can occur. Your body is a representation of the trauma and stresses that you have encountered, and how you respond to those traumas and stresses is unique to your own body. The anatomy and physiology of your body determines how treatment is tailored specifical

ly to you in order to address the cause of your problem, rather than treat your symptoms. The goal of treatment is to find what is driving pain and discomfort within the body and to help release tension, restore motion and improve flow. While the scope of osteopathic treatment is unlimited, many common health conditions for which patients have found improvements with osteopathy include musculoskeletal dysfunction (ex. aches of the back, head, neck, hands, or feet, arthritis, sports injuries, repetitive strain injuries, accidents, and postural problems), neurological disorders (ex. sciatica), poor circulation and edema, sinus and nasal congestion, headaches and migraines, digestive issues, respiratory problems (ex. asthma), menstrual pain, poor sleeping patterns, and much more.

ᴄᴀɴ ᴏꜱᴛᴇᴏᴘᴀᴛʏ ʙᴇ ʜᴇʟᴘꜰᴜʟ ᴅᴜʀᴏɴɢ ᴘʀᴇɢɴᴀɴcy?Osteopathic treatment can be incredibly beneficial during pregnancy. It takes ...
03/26/2024

ᴄᴀɴ ᴏꜱᴛᴇᴏᴘᴀᴛʏ ʙᴇ ʜᴇʟᴘꜰᴜʟ ᴅᴜʀᴏɴɢ ᴘʀᴇɢɴᴀɴcy?

Osteopathic treatment can be incredibly beneficial during pregnancy. It takes a gentle, full body approach to create balance throughout the body, which can experience various musculoskeletal and physiological changes and challenges during pregnancy. Here are some ways osteopathy can help.

ᴘᴀɪɴ ʀᴇʟɪᴇꜰ: Osteopathic treatment can help alleviate common pregnancy-related pains such as back pain, pelvic pain, and sciatica.

ᴘᴏꜱᴛᴜʀᴀʟ ꜱᴜᴘᴘᴏʀᴛ: Osteopathic treatment can improve posture and alignment, which can be affected as the body adapts to the growing baby and shifts in weight distribution.

ᴘᴇʟᴠɪᴄ ꜰʟᴏᴏʀ ꜱᴜᴘᴘᴏʀᴛ: Osteopathic treatment can help strengthen and support the pelvic floor muscles, which are crucial for childbirth and postpartum recovery.

ᴏᴘᴛɪᴍɪᴢɪɴɢ ᴍᴏʙɪʟɪᴛʏ: Osteopathic manipulation and exercises can improve overall mobility, reducing stiffness and discomfort.

ᴘʀᴇᴘᴀʀᴀᴛɪᴏɴ ꜰᴏʀ ᴄʜɪʟᴅʙɪʀᴛʜ: Osteopathic care can help prepare the body for labour and delivery by ensuring optimal pelvic alignment and mobility.

A before (photo one) and after (photo two) for this patients first osteopathic treatment.She came with right hip pain fr...
03/14/2024

A before (photo one) and after (photo two) for this patients first osteopathic treatment.

She came with right hip pain from moderate arthritis which causes pain to also travel down the front of her leg. Sitting is painful, and sleeping is never comfortable. She loves being active, but the pain has taken a toll on her ability to do many of the activities she loves most.

In her first treatment, we focused on balancing her shoulders and hips. We specifically worked on her right shoulder (which you can tell is compressed down and internally rorated in the first photo), down to her right hip as well the compression she had through her rib cage on the right side. We also worked on decompressing her hip and making sure there was good blood flow and drainage in the areas we treated. We finished touching up her diaphragm after her ribs were released, encouraging good communication between her upper thorax and lower body.

We can't reverse the arthritis but we can create better alignment, communication, blood flow and drainage for the tissues, which will take pressure off of the hip, keeping it as healthy as possible, thus, slowing the progress.

I'm looking forward to seeing her again soon to continue the process and help her get back to the things she loves most!

I'm super excited to now be offering Tuesdays as an additional clinic day for new and existing patients Thank you to all...
03/14/2024

I'm super excited to now be offering Tuesdays as an additional clinic day for new and existing patients

Thank you to all of my existing patients for continuing to trust me with their health and for their referrals to friends and family. It's truly such an honour to provide osteopathic care to our South Etobicoke community.

See you on the table!

longbranch

Baby Lucas and his mom came for a checkup after a sp*edy VBAC delivery.For Lucas, we were focused on making sure everyth...
03/10/2024

Baby Lucas and his mom came for a checkup after a sp*edy VBAC delivery.

For Lucas, we were focused on making sure everything was moving well, setting him up for feeding and developmental success!

He had some general tension through his belly, left arm, upper neck, and hips, but overall, he has been doing really well.

Mom is focused on her overall healing and recovery. We worked through some neck, mid/lower back tension and started working on her hip and lower rib mobility, in response to all of the changes that her body went through to carry and grow her second child for 9+ months in the womb.

Let's continue with our discussion about how wearing heels can impact your health. I have to note that although we are t...
04/20/2023

Let's continue with our discussion about how wearing heels can impact your health.

I have to note that although we are talking about high heels, this applies to most shoes for men and women as most shoes have some element of lift.

Now, back to the real question of whether our girl, Carrie, from S*x and The City, would have digestive issues like bloating or constipation or any other bladder incontinence, from her 6-inch heels? (Spoiler: probably yes!)

Our feet and our pelvic floor; the muscles that hold your organs inside your lower abdomen up from falling out of your a**s (for all people) or va**na (for women), have a direct connection, which means a connection to digestion, elimination of our bowels and bladder and sexual health.

Say whhhhaaa?

When we wear heels, the structural changes I discussed in the previous post put extra pressure up through the toes, shins, upper leg, and hips. In the long term, this pulling on your hips will make the back side of your pelvic floor tight, which will cause anal/urethra tension. This can result in someone needing to strain to empty their bowels, bowel leakage or may cause bloating to occur. It may also cause sexual function issues and bladder incontinence (p*e a little when you laugh, jump, run, and frequent urination, because the muscles are already maxed out on tension and cannot contract further to hold urine in.

Tension in our feet, the shoes we wear, swelling or restrictions in our feet and ankles, how we stand and how we move, our gait, all affect the health of our pelvic floor.

Both standing with more weight on the inner or the outer edge of the foot will either cause a dropped arch (inner edge) or a higher arch (outer edge). Both outcomes result in differing lines of tension up through the leg, pulling on the pelvic floor muscles and ligaments, impacting your bowels, bladder, and/or sexual health.

With this in mind, my bet would be that Carrie would have had some issues!

What do you think?

Osteopathy can help address this by looking at the whole body and how it works together as one. By realigning the body, we can make significant changes to your overall health, relieving your symptoms in the process.

I love a good S*x and The City binge on TV. I used to want to strut my stuff in NYC in a pair of heels like Carrie. Fast...
04/19/2023

I love a good S*x and The City binge on TV. I used to want to strut my stuff in NYC in a pair of heels like Carrie. Fast forward to fall 2022, I was in NYC with my bestie. We walked all over the city, but I did NOT wear those 4+ inch heels like I envisioned.

It got me thinking, in the name of fashion over comfort, I wonder if Carrie would have constantly been bloated, or constipated, or had relentless hip or back pain?

And why am I thinking this?

Because the position of our feet impacts our knees, hips, curvature of our spine, digestion, urinary incontinence, reproductive, and sexual health, to name a few.

(Based on the storyline, I guess sexual health wasn't an issue for the women of S*x and The City 🤣)

Today, we will start by talking about just a few of the structural changes!

Did you know that for every 1 inch of heel, you add 25% more pressure to your forefront?

High heels place your foot in a plantarflexed position, increasing pressure on the forefront. As the lower body leans forward to adjust the center of gravity, the upper body must lean back to counteract it.

They also change your gait, putting extra pressure through the hip flexors as they propel you forward, while your calves will become chronically contracted and your knee muscles will work harder as your knees will be more flexed.

The constant flexed position of the knee will cause the tibia (shin) to turn inward. This altered position causes the compression of the medial (inner) knee, a common site of osteoarthritis (and PSA: women have a much higher rate of OA, heels being a major culprit).

The curves of your spine are meant to be shock absorbers for your body, reducing weight bearing stress on your pelvis and vertebrae. Heels force your lumbar spine (lower back) to a flatten and thoracic spine to go into a hyper-curvature.

To compensate, you will need to lean forward to release some of the pressure on your back. Poor alignment will lead to the overuse of the back muscles and increase the risk of back pain.

I see this often in my osteopathic practice.

Next up, I'll talk about how your heels are impacting your digestion, reproductive & sexual health!

Stay tuned!!

Getting out the door to any appointment with a newborn or infant can be stressful. I totally get it. I've been there mys...
02/17/2023

Getting out the door to any appointment with a newborn or infant can be stressful.

I totally get it. I've been there myself - stressed, anxious, sweaty, and hoping they don't cry the entire appointment.

But please be assured that if you bring your little one for an osteopathy appointment with me, I'll make it as calming and stress free as possible - for both you and the baby!

So, what can you expect at a first pediatric Osteopathy appointment?

First and foremost, know that at any time in the appointment, if you need to change a diaper, feed, or comfort your baby, that's no problem at all.

We will start by going through a detailed history, which includes gathering information about conception, pregnancy, pre birth, details about your labour, delivery, and post birth. This information is incredibly helpful in guiding the treatment and gives me an understanding of things like stresses during pregnancy, baby positioning in the womb (if known), quick labour and delivery vs slow, complications, birth injuries, interventions, traumas etc.

We will then discuss what brings you and the baby in for treatment. (Check out my previous post about some of the reasons why newborns and infants may come in for osteopathic care).

Once I have your consent to treat the baby, I'll very gently begin to engage with the baby to assess what is going on in their body and what needs treatment. This may be done with the baby laying on the table on a comfy blanket, in your arms, or held in my arms, depending on what the baby will allow.

At all times, I'm watching and listening for baby's signs that they are comfortable with treatment. If at any time they show me they aren't, I will not push them. Baby 100% dictates what I can and can't do.

Treatment will be very gentle and subtle, focusing on unwinding some of the patterns I'm observing and helping ease the tension or stress the baby is experiencing that may be causing the issue you've brought them in for.

Had the cutest little patient today as a home visit. 💕Six week old Madelyn and her mom came in so they could both receiv...
02/17/2023

Had the cutest little patient today as a home visit. 💕

Six week old Madelyn and her mom came in so they could both receive osteopathic care.

Madelyn came in for some general alignment work after a sp*edy labour and delivery that needed to be cleaned up and to help pass 💩more regularly.

And while she napped, Mama was treated to help her post partum recovery and release tension from breastfeeding and carrying baby.

The birth process is a wild one. Whether one's pregnancy, labour, and delivery are smooth sailing or there are twists an...
02/14/2023

The birth process is a wild one. Whether one's pregnancy, labour, and delivery are smooth sailing or there are twists and turns along the way, all newborns and infants can benefit from osteopathic care.

It can be as simple as checking that everything is aligned for the sp*edy growth and development occurring, or it can be incredibly beneficial for addressing anything the baby may have encountered, whether in the womb, through the delivery process or as they get used to being outside of the womb.

Osteopathy is incredibly effective in treating things such as:

✅️ Unwinding patterns that were developed when in the womb
✅️ General alignment
✅️ Increased vomiting or spitting up after drinking milk
✅️ Birth traumas and injuries
✅️ General unease or fussiness
✅️ Excessive crying
✅️ Poor sleep
✅️ Suckling and latch mechanics for breast and bottle feeding
✅️ Prep and recovery from tongue, cheek, or lip tie
✅️ Plagiocephaly (flattened skull)
✅️ Torticolis
✅️ Head or facial bone assymerty
✅️ Gassiness, bloating, constipation, or diarrhea
✅️ Colic
✅️ Reflux

If you have any questions about whether osteopathy can help you and your baby, please feel free to reach out.

One of the most common things patients mention when we talk about the goals they'd like to address through osteopathic t...
02/10/2023

One of the most common things patients mention when we talk about the goals they'd like to address through osteopathic treatment is their posture.

From an osteopathic standpoint, having good posture isn't focused on pulling your shoulders back, lifting your chest up, or not hunching over.

We look at an individuals overall body and how each part moves in relation to all of the other parts.

If someone's upper back is hunched forward (picture when someone is slumped forward looking at their phone), and then they sit up and extend their back (like when you lean back to strerch), if the joints in the spine move easily into this new position, then we don't have a problem.

The question of posture arises when the person tries to extend back and can't or they struggle to do it. Their joints are stuck in a hunched position or anywhere along the movement through to extension.

It's this lack of mobility through the joints in the upper spine that needs to be addressed.

BUT.... it's important to remember that everything is connected to your body... so although those upper back joints aren't moving well, it does not mean that they are the "problem."

Bare with me here....

The entire spine works together. It has curves throughout (cervical, thoracic, lumbar, and sacral), and when one curve changes (say your lumbar curve), the other curves in your spine will also change their position to accommodate.

So although you can't extend your upper back which causes you to struggle getting out of the hunched position, the reason why this is occurring could be coming from your lower back (or any other area).

This is why it's important to look at the entire body and how each part moves in relation all of the other body parts and why it's not as simple as trying to sit up straighter or pull your shoulders back.

Osteopathic treatment, in conjunction with focusing on your overall mobility and movement patterns and potentially focused strength training outside of the treatment room, will have a positive long-term impact on your posture.

What does an initial assessment and treatment look like? Upon arrival, you'll be asked to fill out a health history. The...
02/03/2023

What does an initial assessment and treatment look like?

Upon arrival, you'll be asked to fill out a health history. The goal is not just to record your current concerns but to gather a full medical history. This includes any past falls, accidents, surgeries, medical conditions, or past aches/pains. As much as you want to wiz through the intake, so you can relax on the treatment table, it's important that I have a full picture of your medical history.

We will talk about your goals for treatment and see if you have any questions.

I tell most of my patients to think about the first treatment as removing the first layer of an onion. I'll be focusing on bigger lines of tension, working to balance big structures like your hips/shoulders. The reason I do this is that in order to get to the root cause of what's going on in your body, we need to p*el the layers away to see what's happening deeper down. If we tried to jump to deeper things without removing the superficial muscular and fascial tension first, the treatment most likely won't hold for very long (if at all).

For osteopathic treatment, you'll remain fully clothed (so please wear comfortable clothing, avoiding things like tight pants, jeans, skirts, dresses, or baggy sweaters).

I'll go through a standing and seated assessment of your body before moving into assessing and treating what I find from a full body perspective with you on the table. If you're in acute pain, I'll provide treatment in whatever position you're most comfortable being in.

Treatment is meant to be relaxing. At times, I'll have you actively participating in treatment, and other times, I may simply be holding a body part, either listening to what the tissues are telling me or providing treatment to that area.

Homework is to drink water and avoid strenuous activity (like hitting the gym for the next 24h).
If you're an elite athlete, I'll approach treatment differently to get you back on the field of play!

The days following the treatment is when the real work begins. Your body will begin to integrate the changes we've made, release tension, recircuit neural pathways, and remove toxins, thus allowing self-healing to uccur.

So, what kind of things can osteopathy help treat? The foundation of Osteopathy is based on the idea that when the body ...
02/02/2023

So, what kind of things can osteopathy help treat?

The foundation of Osteopathy is based on the idea that when the body is in proper alignment, blood is able to move freely (delivering nutrients and removing waate from tissues) and the nervous system is able to functional optimally. When this occurs, our body has the ability to heal on its own. But when not in proper alignment, illness, injury, and pain creep up.

Osteopathy is a highly effective form of manual therapy that focuses on finding the root cause of a person's pain, discomfort, and symptoms.

Here are a few examples of things that bring people into my office for treatment:

✅️Joint pain (knees, ankles, hips, wrists, elbows, etc)

✅️Acute or chronic pain in any area of the body such as the low back, neck, whiplash (also all od the joints above). This includes things like muscle spasms, thrown out back or neck, bulging discs, etc.

✅️Concussion recovery and management

✅️Pre - and post operation to help create proper alignment and promote proper blood flow (which is required for healing)

✅️Headaches and migraines

✅️Sinus issues, TMJ issues and ear infections

✅️Recovery from colds and other viruses

✅️Thrown out ribs

✅️Digestive issues such as constipation and loose stool

✅️Frequent UTIs

✅️ Menstrual cramps

✅️Maintaining optiminal mobility for high performance sport and sports injuries

✅️Supporting people through pregnancy, preparation for labour, and post partum care

✅️Newborn and infant care (breastfeeding difficulties with latch/latch on bottle, colic, reflux, constipation, sleep, trauma from difficult delivery, head shape asymmetries and congenital torticolis, etc.)

✅️ growing pains and other issues that arise during childhood

Comment below if you've had osteopathic care and what it helped you with! 👇🏻

If you have any questions about whether osteopathy could help you, please feel free to reach out.

The most common question I get is what is osteopathy?Osteopathy is a gentle non-invasive form manual therapy that is gro...
01/31/2023

The most common question I get is what is osteopathy?

Osteopathy is a gentle non-invasive form manual therapy that is grounded in the understanding that the body and its parts are all connected and that injury or dysfunction in one area, will impact other areas and how they function. We believe that when the body is in proper alignment, it has the innate ability to heal itself.

Ok, ok....so what does that even mean....?

Think about your body as a pulley system. If you tug on one side of the pulley, the other side will go in the opposite direction (or it'll get snagged if it's stuck). The body works similarly in that if you have wear and tear on one area of the body (which we all do), other areas will begin to compensate to carry the additional load and will work on overdrive to maintain its form and function. Over time, this additional load will begin to compromise the integrity of the tissues, which in turn leads to pain, discomfort, loss of motion of joints, muscle spasms, digestive disturbances, headaches, etc.

As an osteo, it is my job to utilize my extensive understanding of the anatomy and physiology of the body, how all of our bodily systems work together as well as take into account the patients full medical history, lifestyle, etc. to determine the root cause of the issue and to help bring movement and proper alignment for the individuals body to then begin to self heal.

So, if you come in with lower back pain, I will not be solely focused on where you are feeling the pain. I'll be looking objectively at your entire body - how all of your joints move (or don't), how your muscles and other tissues feel, how your arteries and veins are moving blood through your body, your center of gravity and overall alignment, how you live day to day, past falls, accidents, surgeries and medical diagnoses. I'll use all of this as I move through my assessment to determine the root cause of your pain, then provide effective treatment, thus relieving your symptoms.

In many cases, the root cause is not actually where you're feeling the discomfort, and that's the puzzle your OMP is looking to figure out!

Take a moment and give this a try.Clench your jaw. Did you feel your pelvic floor clench as well? If not, try it again a...
01/20/2023

Take a moment and give this a try.

Clench your jaw. Did you feel your pelvic floor clench as well? If not, try it again and pay attention.

Now let your jaw drop. Did you feel your pelvic floor relax?

The pelvis and your jaw are directly connected to one another. The alignment of one will directly affect the other.

How are they connected?

In many ways, but here are a few....

In the early development of an embryo in utero, the origin of jaw and pelvis form as two depressions. One eventually becomes the mouth, and the other forms a membrane that eventually forms the openings to the urinary, reproductive, and digestive tracts. They remain connected as the spine grows.

The dura matter, which is a layer of tissue that creates a tube (the dural tube) that encases your cerebral spinal fluid (CSF) within the spinal cord, creates a direct connection. This connection goes right from the top of your spine, where it meets your head, all the way down the dural tube to your sacrum.

The fascia in our body creates a sheath that holds all of our inner body parts together. This includes the fascial line from the jaw to the pelvic bowl.

Any slight twist or shift of the pelvis,,will tug on the dural tube, facial connections, muscles, ligaments, etc. all of the way up to the neck vertebrae, which have direct attachments into the jaw via bone, muscles, and ligaments, thus impacting how the jaw functions.

The pelvic bowl and jaw will mirror one another. By treating one, it's been proven that you'll have a direct impact on the other.

As a Osteopathic Manual Practitioner, some patients are shocked when I tell them the pain they are experiencing is most ...
01/19/2023

As a Osteopathic Manual Practitioner, some patients are shocked when I tell them the pain they are experiencing is most likely not coming from where they're feeling it. Sometimes, it's from a totally different body part all together.

And trust me.... I know how confusing this sounds. But hear me out...

Take the low back and the jaw, for example. Sometimes, a patient comes in with low back pain that won't go away, regardless of what kind of treatment is done to it. They may get a day or two of relief, but it comes right back. This is often a sign that the pain isn't rooted in the lower back itself.

In this specific case, when the jaw is misaligned, it puts extra pressure on the carrying position of the head, which puts unnecessary pressure into the muscles of the neck and down the spine. The spine works together as a unit, and with tiny changes that occur, it adapts to accommodate. The head is directly connected to the lower back through fascia, ligaments, muscles, the dural tube within the spinal cord, nerves, etc.

When one thing in the body is out of place, it pulls other areas up and down from it out, too. The spine is incredibly durable but also delicate and in this case, it will continue to take on the extra load, eventually creating either a slow and steady increase in back pain or a sudden thrown out back.

So.... when a patient comes in and I address their low back by treating their jaw, they are often in awe of how Osteopathic Manual Practitioners see the body.

Sometimes people call me magic hands, or their unicorn, or a voodoo doctor. 🤣

Call me whatever you want... but really.... it's just anatomy, physiology, and the principles of Osteopathy!

We got some snow here in Toronto, so as you suit up and head outdoors, I want to remind you to not only remember the BLT...
01/13/2023

We got some snow here in Toronto, so as you suit up and head outdoors, I want to remind you to not only remember the BLT shovelling method that I shared 3 posts back, but also to brace yourself the the icy ground.

The easiest way to do this is to walk like a penguin.

Does it look silly to waddle down the street? Yep. But give it a shot — I'd rather look silly over taking a spill!

Here are a few basic tips.

✅ Extend your arms (er, wings) out to your side to help keep your balance and lower your center of gravity.

✅ Bend your knees and keep them loose.

✅ Spread your feet slightly and take shorter steps than usual or shuffle side to side as you move forward (rather than taking big steps).

✅ When we walk, our legs’ ability to support our weight is split mid-stride. To walk on ice, keep your center of gravity over your front leg.

I don't know about you, but my family has been buried in the revolving door of cold and flu season, and I am here to dec...
01/12/2023

I don't know about you, but my family has been buried in the revolving door of cold and flu season, and I am here to declare that I'm OVER IT!

I'm ready for the noses to stop running, coughs to stop, and the spring sun to come out!

HOWEVER, we've still got a few months to go until then, so in the meantime, what can osteopathy do to help you and your loved ones recover quicker?

Do you have a post COVID (or insert any other virus name here) persistent cough? Fatigue? Phlegm? Rib pain? Difficulties breathing? Sinus pressure? Sore jaw or joints?

Sometimes, these symptoms after any virus can last for weeks or even months. Or become chronic.

Let's dive in to understand what happens to your body when it's struggling to recover and how osteopathy can help.

These super bugs affect the throat, nasal passage, sinuses, and lungs. They inflame the cells, which in turn causes irritation to the nerves.

In response, our nervous system creates mucus and phlegm, which causes nasal congestion, sinus pressure, a sore neck, rib pain, back and abdominal muscle pain, and fatigue. This creates congestion of blood in our arteries and veins and of our lymphatic system (which is the system that helps eliminate toxins).

Increased congestion and irritation = activatiom of the cough and sneeze reflexes which uses your neck, back, and abdominal muscles to work on overdrive and become fatigued. Over time, you may also notice your pelvic floor being sore and tension from constantly trying to hold yourself in during the coughing/sneezing attacks.

As your Osteopath, I can help you relieve these symptoms and recover quicker. We believe that the body has the innate ability to heal itself from injury and sickness. When a part of the body isn't functioning properly, other parts need to compensate and work harder, which in this case causes other irritations, aches and pains like persistent coughs, headaches, sinus pressure, rib pain, etc.

By decreasing these compensation patterns, the pain and symptoms will also decrease. This allows the lymphatic system to flush the virus out of your body. Getting the ribs working properly, clearing the upper thorax, and releasing tension through the muscles of the neck, jaw, ribs and diaphragm, creating proper alignment will have a big impact on one's recovery.

And voila!

Bye bye, virus!

We've got SNOW!Let's avoid throwing out your back by ensuring you have proper shovelling mechanics.Although if you do th...
12/11/2022

We've got SNOW!

Let's avoid throwing out your back by ensuring you have proper shovelling mechanics.

Although if you do throw it out, book an Osteopathic treatment with me to make it better!

BLT = Bending, lifting and twisting.

Bending:. Start with feet shoulder width apart. Use your hips and knees to bend. DO NOT bend through your back or waist.

Lifting: Lift using your knees and hips, NOT a hunched over back. Keep the shovel close to your body and don't try to overload the amount you put on the shovel.

Twisting: Avoid twisting with your back. Use your whole body to pivot from your feet.

You can also protect your pelvic floor by breathing properly through the action.

Inhale as you bring your shovel back.

Exhale as you scoop and throw the snow.

As you exhale, lift your pelvic floor, drawing your belly button in and up.

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2788 Lake Shore Boulevard W Unit 3
Toronto, ON
M8V1H5

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