Benefit Chiropractic Langley

Chiropractic Care Blog

Back Care

This area is all about back care.

July 25th, 2020

GOLFER’S TIPS from the BC Chiropractic Association

1. Stretch before and after you do any strengthening exercises. Here are some recommended stretches:

- Side bending works the muscles on the sides of your back and hips

- Hip rotation stretches several muscles in your hip, pelvis and thigh region

- The hamstring stretch works the large muscles at the back of your thighs

- Back extension helps the muscles that bend your spine backward, while back rotation stretches the muscles that rotate your spine and shoulder muscles

- The shoulder stretch works shoulders and upper arms

2. Muscle-strengthening exercises can make your body stronger and more flexible:

- Wrist strength is very important during the impact phase of a golf game

- Strength in rotating the upper arms in either direction is important throughout the golf swing

- To improve form and strength in your golf swing, practice good posture by concentrating on using your abdominal and back muscles.

- Rowing strengthens the muscles of your upper back and shoulders.

- Pull-downs also work the shoulder and upper-back muscles.

3. When taking clubs out of your vehicle, bend your knees, slightly curve your spine, 

and gently lift the golf bag out of the vehicle.

4. ‘The clubs before the cart’ – Research shows that after one season of weekly golf games that involved walking the golf course, males over fifty significantly decreased their cholesterol count. [Source: October 1990 issue of The Physician and Sportsmedicine]

5. Warm up for your first swing. Make sure you stretch.

6. Bend your knees and use a golf club for support before stooping for the ball, or when preparing to tee off.

7. Ensure that you use correct posture and spinal angles when driving and putting.

8. Stretch to cool down after your game.

For more information on how chiropractic care can improve your golf game please contact Benefit Chiropractic & Wellness Clinic in Langley, BC at 604-534-7451.

July 25th, 2020


Anyone who has worn a backpack knows that they can become quite heavy – and uncomfortable. Especially when filled with school supplies, books, and more – the total weight of a filled backpack adds up quickly. Recently, researchers have been looking into the harm that carrying around a backpack all day can do to someone’s back health.

How Backpacks Can Be Bad for Back Health

A heavy backpack pulls downwards on the bones, ligaments, and muscles – creating stress in places the back was not meant to carry weight. The additional weight can also contribute to misalignments of the spine, leading to aches and pains in the neck, back, and shoulder – as well as other negative side effects such as fatigue and headaches.

How to Properly Use a Backpack

Ensuring proper use of a backpack will be the most efficient way of keeping the back pain free, especially for a student who carries books and heavy items around frequently.

For best results:

  • Fit the backpack snugly over both shoulders;
  • Make sure the backpack does not hang low on the back; and
  • Limit the amount of weight in the bag (a backpack should not weigh more than 10 percent of the bodyweight of the person carrying it).

How to Deal with Back Pain Resulting from Incorrect Backpack Use

If you believe your back pain is caused by incorrect backpack use, first you should use the above notes to fix the way you are using your bag. A qualified chiropractor can help you work through any current back issues you are having from incorrectly using a backpack.

July 24th, 2020

Here is an interesting article from Rob Williams, a Kinesologist who works in the Vancouver area and is a regular contributor to the Vancouver Province, titled - You Can Prevent Lower Back Pain.  

In the article he notes the importance of spinal alignment and flexibility to reduce stresses on the back when doing activiites.

He also suggests that when your back is injured or inflammed that going to see a chiropractor can help speed the healing and also prevent lower back pain in the future.

If you are interested in learning more on how chiropractic care can help prevent your lower back pain please call Benefit Chiropractic & Wellness Clinic in Langley at 604-534-7451.  

July 24th, 2020

Custom fitted orthotics and back pain

completely remedy the issue.

One treatment for back pain that may not be as obvious is the use of custom orthotics. Orthotics are designed to realign how the feet meet with the ground, which in turn effects how the entire body structure moves. Orthotics effect the body’s posture and gait – which may be causing back pain. Realigning the body starting from the feet up may provide great back pain relief.

Orthotics may help with back pain in patients who have excessively flat feet, excessively arched feet, or issues with the ankles rolling either inward or outward when walking.

Any abnormal placement or structure within the foot will affect the entire body as the patient walks. For this reason, properly fitted orthotics should be one of the first treatments when looking at assessing and treatment for chronic back pain conditions that have no obvious cause such as injury.

Custom fitted orthotics work from the ground up to stabilize and balance the way the body moves. This is turn can eliminate pain coming from the feet, ankles, knees, and up into the back.

May 28th, 2020


You’re in quarantine, working from home, social distancing and you haven’t been able to make a chiropractic appointment in months.

Here are some tips and suggestions for what you can do in order to maintain back fitness while unable to see your chiropractor.

1: Pay Attention to How You’re Sitting

With the importance of staying at home during Covid-19 many are probably spending more time sitting than they are used too. Working from home, entertaining yourself at home and generally not going out may be causing some issues with your back fitness.

Hence proper sitting posture can make all the difference because if you have to sit, you may as well do it right.

Some simple tips are to keep your feet planted flat on either the floor or a foot rest. Try to look as straight forward as possible. Keep as much of your back in contact with the back of the chair as possible. Try to take at least a 10 minute break for every hour or so of sitting.

2: Get Better Seating

If you are working from home and your job requires a great deal of sitting, consider the friendliness of your seating on your spine. Get an ab-ball to sit on, this can help maintain both core fitness and back health. Get a proper office chair, especially if you didn’t spend much time sitting and working in front of a computer before being forced to work from home.

3: Get Some Exercise

Regular gym goers are probably especially hurt by being unable to use the facilities they are used to.

Regardless, it is important that you develop an at-home health routine to maintain both regular and back fitness. Some suggestions are guided YouTube workouts, developing a muscle activation routine prior to strenuous activity, and ensuring that the activity you are getting includes your back, legs and glutes.

4: Sleep Hygiene

Sleep habits can be very important in maintaining proper back fitness and at no time is this more important than now when you can’t visit your chiropractor.

A good night's sleep can affect how your body treats your muscles for the rest of the day and poor sleep and poor sleep positions will catch up and take their toll.

Some basic tips include making sure your neck isn’t at too sharp an angle, sticking a pillow between your knees and trying to sleep on your side or back if you don’t already.

More information can be found in our article “How Head Position During Sleep Can Affect Neck Health”.

Hopefully we’ve been able to provide you with some good coping strategies that can keep you going until the next time you can see your chiropractor and perhaps assist you in maintaining better overall back health.

Benefit Chiropractic & Wellness offers chiropractic health care, acupuncture, and massage therapy in order to enable patients to live a healthy and happy lifestyle that is both pain and symptom free.

If you have any questions about this article or would like to make an appointment with one of the medical professionals at Benefit Chiropractic & Wellness, please call (604) 534-7451 or email