NCTV Episode 121

Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-

  • How to walk safely on ice
  • Simple everyday fall-prevention tips
  • Extra guidance for older adults
  • What to do if you do fall
  • How osteopathy and movement-based therapies help

Transcript

If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-

Hello and welcome to NCTV Episode 121 on tour, coming to you from the frozen north of Tromsø in Norway. Today’s topic is inspired by a bucket-list experience we’ll be engaging in whilst here, dog sledding!

It’s great fun, but it also involves pulling, steering, bracing, and sudden movements, all things that can irritate your lower back if you’re not prepared.

Keeping it brief as it is the arctic and we need to keep moving, also, I realise this is a pretty niche topic but here are the top tips for looking after your body for either dog sledding or any other similar pulling type everyday activities such as:-

  • Pulling heavy shopping trollies
  • Dragging wheeling bins out for collection
  • Pulling a suitcase
  • Dragging furniture or
  • Pulling out appliances
  • Dog walking
  • Pulling a wheelbarrow
  • Yanking a frozen can door open

In the sporting arena this will also be relevant to rowing, kayaking or canoeing.

Firstly, be sure to hinge at the hip.

When you lean forward to steer or push off, hinge from your hips, not your lower back. Your glutes and hamstrings are far stronger and designed for this kind of load.

Secondly, keep your core gently engaged

A light brace, around 20–30% effort keeps your spine stable without making you rigid.

Thirdly, avoid twisting through the lower back. If you need to look behind you or reposition, turn your whole body. Twisting in cold temperatures increases strain on the small joints of the spine.

Fourth, let the legs do the power work

When you’re pushing uphill drive through your legs like you would when running or climbing. Your back should guide you, as opposed to haul you.

Finally, ensure you warm up properly before you start. Even just 60-90 seconds of marching on the spot, hip circles and spine mobility can drastically reduce stiffness in the cold.

So there you have it for today’s bitesize bit to help your health flourish. If you ever try dog sledding, or any pulling-type activity for that matter, these small adjustments will help protect your back and keep you moving comfortably.

See you next time, bye for now!