Don’t leave your benefits behind!

It’s that crazy time of year again! The Holidays are a tough time of year with all the demands on our schedules and trying to check off everything on your list. Even with this busy period, it is important to not put your health on the back burner. Why let the low back or neck pain get worse, or prolong the question in the back of your head that maybe it is time to check in with your naturopath? Do yourself a favour and take a look at your benefits package! We all work hard for our money, and many are fortunate to have health plans that come from that hard work. It’s time to take advantage of your benefit package, and do something kind for yourself.

Start booking your appointments now until the end of the year to help decrease stress and to add more benefit to your treatments. Booking your appointments in advance allows for you and your therapist to stay on track with your treatment plan. Each client’s treatment plan is different, and allows the practioner and client to make positive changes happen by having purpose, focus and direction. These plans also empower you to take charge of your own health care progress! It is important to remember that prevention is always better than a cure, and to try and make continuous progress even if you aren’t having regular flare ups or pain episodes. The best way to stay on track with your plan, and to ensure you get a time that works for your appointment frequency and schedule, is too book in advance.

Understand what you are entitled to through your health benefits plan. If you aren’t sure what your coverage is, or what you have left, our reception team is able to call your insurance company for you during your appointment to find out! Book an appointment today to help this season be joyful, and stress free.


As you read this article, more than likely on your phone or tablet, take a moment to notice your posture. There’s a good chance that your back is hunched, your head is tilted forward and your shoulders are rounded. Many of us spend a large portion of our day looking at a screen as we text friends, scroll through social media and respond to emails. Be sure to keep an eye on your posture during these activities. Your back and neck will thank you.

Did you know that bending your head to look at your phone can put up to 60 pounds of pressure on your spine? A 2014 study in Surgical Technology International showed that even a 15-degree head tilt adds 27 pounds of pressure. As we use our phones and laptops more and more, that stress adds up!

Hand-held devices aren’t going anywhere soon — they’re useful and convenient. As you tap and swipe, follow these tips to avoid the aches and pains that come with the digital age.
Take a break

Holding up your phone or tablet for extended periods of time can strain the muscles in your shoulders, arms and fingers. Let your arms rest at your sides every so often.

The 20-20-20 rule

Give your eyes a break! Every 20 minutes, take 20 seconds to look about 20 feet ahead (or as far as possible).

Change positions

Next time you’re thinking of pulling an all-nighter, try to avoid sitting for longer than 30 minutes at a time. Get up and walk around!

Aim higher

Raise your phone up closer to eye level to reduce strain on your neck. When binge-watching on your tablet or laptop, be sure to prop it up against something so your shoulders and arms can relax.

Stretch it out

Slowly turn your head towards your left shoulder, hold for five seconds and repeat on your right side. You can also download Straighten Up Canada! — a free app developed by Canada’s chiropractors with videos of stretches you can do to help your posture in just three minutes!