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People are spending more and more time looking down at smartphones and tablets
every year, and strain injuries in the hand, wrist, forearm and neck are on the rise.
This is commonly referred to as “text neck”.
As you tap and swipe, follow these tips to avoid the aches and pains that come with the digital age. Your back and neck will thank you.

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).

Stretch it out
Slowly turn your head towards your left shoulder, hold for five seconds and repeat on your right side.

Change positions
Try to avoid sitting for longer than 30 minutes at a time. Get up and walk around!
The only thing that’s more important than “perfect” posture is movement.

Raise your phone up closer to eye level to reduce strain on your neck. When watching lectures on your tablet or laptop, be sure to prop it up against something so your shoulders and arms can relax.
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!
If you still have pain and discomfort after trying these tips, visit a chiropractor to develop a plan to keep you pain-free

How To Reduce Back Pain During Pregnancy

Your Whole World Is On Your Shoulders

A study in the Journal of Orthopaedics reported that 50-90% of pregnant women will likely experience lower back pain. This pain may persist after giving birth if you don’t take action.
Keep your back healthy at home

Here are some ways to reduce the risk of back and neck pain:

Lighten your load:
Choose a diaper bag that distributes weight evenly across your body to limit the stress of isolated muscles.
Stretch your body:
While your baby is old enough for tummy time, join them on the floor and do some exercises to stretch your neck and back.
Feed comfortably:
When nursing, avoid hunching and keep your baby close to you. Also choose a comfortable, upright chair with a pillow.
Keep your baby close:
Don’t stretch your arms out – bring your baby close to your chest before lifting. Consider wearing your baby on your front so you can alleviate the strain on your back.
Keep tub trouble at bay:
Avoid reaching or twisting when bending over a tub. When kneeling, use a non-slip mat to protect your knees.

Exercises/stretches to help alleviate your back pain at home:

Shoulder opener:
- Breathing deeply and calmly, relax your stomach muscles
- Let your head hang loosely forward and gently roll from side to side
- Bring your hands up to your neck and gently massage the back of your head and neck
- Drop your arms to your sides, relax your shoulders & slowly roll them backward and forward for 15 seconds
- Standing with feet shoulder width apart, raise your hands
- Bring your right elbow across your body while lifting your left knee
- Touch elbow to knee, remaining upright and repeat alternating sides for 15 seconds

There is no time for back pain in parenthood. Consult a Chiropractor so that you can stay on your toes and a step ahead of your toddler.

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Nic Grand Valley Fortifiers

Dr. Spenser is kind, thorough and easy to talk to. He takes the time to listen and gain a better understanding of what is going on and then explains his proposed treatment plan. He is willing to work with you and respects your wishes. The variety of treatments options available at Brant Wellness make it easier to get back to living your life to the fullest! Take the time to check out this great wellness team! 

5 stars

Becky St. George, ON

I have been seeing Dr. Spenser for a few years. When I started seeing him I was a mess. I was in constant daily pain that would often land me on the couch with ice packs. My ankles and wrists used to hurt so much, that after going on a class trip with my kids, I would get tons of pain in my feet and ankles for days. And even something as simple as making dinner would hurt my wrists to the point where I wore braces on them just to help the pain. Now I very seldom have ankle or wrist pain since Dr. Spenser has worked on removing my scar tissue in those areas. I also have much less debilitating headaches. We are still working on that area, but have made great progress! I highly recommend seeing him. Chiropractors aren't all about backs! They can help the pain in your joints too!

5 stars


Kieran The Office Cleaners

Dr Spenser is a true professional and I'm confident his clinic is going to be a huge asset to the city.

5 stars