In the media

Imaging (X-ray, MRI, CT scan) often shows signs of aging such as osteoarthritis, worn discs, or herniated discs, even in people without pain. These “wrinkles” in the spine usually do not explain the pain experienced; on the contrary, they can generate excessive fear and lead to harmful immobilization.

Fear and avoidance (catastrophizing) promote stiffness, deconditioning, and muscle weakness, which increases the risk of recurrence. Instead of strict rest, progressive and adapted movement is recommended: listen to your body, gradually increase range of motion and strength, and work on strengthening the core, back, and pelvis.

Practical Tips for Shoveling Safely

• Do not shovel cold: warm up for 2–5 minutes.
• Favor the snow pusher/sled technique.
• Use a lightweight, ergonomic shovel.
• Engage your core and use your hips.
• Keep feet apart for stability.
• Take small scoops and prioritize endurance.
• Take regular breaks and stay hydrated.

If you are unsure about your physical condition or already have low back pain, consult a healthcare professional (physiotherapist).

Not just for pain

Physiotherapy also helps with stiffness, numbness, loss of strength or balance, dizziness, headaches, and jaw problems. You can also consult preventively to avoid injuries and boost performance.

Your first visit

• Comprehensive assessment of your concern and current abilities
• Physiotherapy diagnosis with clear explanations
• Personalized treatment plan, often started at the first session

Direct access and caution online

No doctor’s referral required. Be careful with social-media exercise videos. They never replace an individualized assessment.

Bottom line

Act early, move better, and keep moving longer with a plan tailored to your body and goals.

Early days after the injury

During the first 0 to 4 or 5 days, avoid both ice and heat. Favor gentle compression to support the inflammatory process.

Ice as an analgesic

Use ice only if pain is 3 out of 10 or higher, for temporary relief. Typical application is 15 minutes per hour if needed.

Medication and anti-inflammatories

Acetaminophen can help with pain without slowing tissue repair. Anti-inflammatories taken too early can block healing. Keep them as a last resort.

When heat helps

After the acute phase, heat supports circulation, relaxes muscles, and prepares tissues for movement or physiotherapy.

PEACE & LOVE

Trusted guidance for recovery: Protection, Education, Avoid anti-inflammatories, Compression, Elevation, Load, Optimism, Vascularization, Exercise.

Bottom line

Inflammation is a repair signal. Your body is resilient and knows how to heal when we support it wisely.

The risks of an ill-fitted backpack

A poor choice or an overloaded bag can cause neck, back, and shoulder pain, a slouched posture, and may even interfere with healthy growth.

Choosing the right backpack

• Proportional to the child’s size (not wider than the torso, not higher than the shoulders)
• Bottom of the bag sits around waist level
• Wide, adjustable straps
• Ideally a hip belt and a sternum strap

Safe weight

The backpack should not exceed 10 to 12% of body weight.
👉 Example: a 60 lb child should carry no more than 6 to 7 lb.

Daily wear tips

• Use both straps
• Keep the bag close to the body without swinging
• Place the heaviest items near the back panel
• Adjust hip and chest straps to spread the load

Parent checklist

• Review contents weekly
• Encourage carrying only the essentials
• Pick a bag with multiple compartments
• Teach good posture and two-strap use