Benefit Chiropractic Langley

Chiropractic Care Blog

General Health Tip

This section is for general health and wellness tips.

November 30th, 2019


a doctor showing the spine to a patient

Your head weighs about 10 pounds, and your neck has to hold that thing up all day, every day.

So, it’s a good idea to have a good position at night to rest your weary neck muscles—and everything else. Your neck muscles have enough work to do during the day; there’s no reason to further tire them at night.

Good head positions for sleeping

Basically, what you want to avoid is arching your back and neck by leaning the head too far back, and also bending the head too far forward, which will stretch the muscles in the back of the neck and can also make it harder to breathe.

It goes without saying that you also don’t want to have your head bent in an exaggerated way to one side or the other. You want your head and neck muscles to be in a neutral position.

The easiest way to achieve this is either sleeping on your back with a small pillow to support your neck, or to sleep on your side, with a pillow to support the neck and head.

These two positions keep the head and neck straight, and none of the neck muscles are strained.

Benefits of a good head and neck position for sleeping

If you keep your head and neck in a straight but relaxed and neutral position you’re less likely to get muscle cramps, which can affect your neck just like they can affect your back or your calves.

Muscle strain or cramps in the neck can affect your back, your hips, and suddenly everything hurts. Discomfort in your head and neck can easily lead to problems in other parts of the body. So, it’s worth it to try to sleep in a good position.

When you’re more relaxed and without any pain or strain, you will also sleep better, although the reverse also appears to be true. Getting a good night’s sleep also affects your ability to relax your muscles, so, good sleep hygiene, and getting enough sleep will also affect how your muscles react during the day (and night).

It’s worth noting that many people with back or hip problems may feel and sleep better if they have a pillow under their knees (if you’re lying on your back) or between your knees (if you’re lying on your side).

Also, all of the positions mentioned above may be affected or may need to be slightly modified depending on whether you sleep on a hard or soft surface.

We want you to get some great sleep at night. If you’re having neck pain, contact us, make an appointment, and let us help you. We also have chiropractic pillows available to help you achieve a good neck position during sleep.

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

January 22nd, 2016

Custom-made orthotics, or inserts for your shoes that help to redistribute your weight, are often only thought about when you have a reason to do so. Usually an injury or muscle strain will cause you to go in search of these pain-easing foot inserts.

But, orthotics is one item you should be using before an injury ever presents itself. Many people think custom-made inserts or special shoes are for professional sports figures or runners. Not so.

Our feet are the foundation of our skeletal system. When they don't stand right, this can lead to many causes of back and neck pain, as well as other structural problems. Orthotics allow for an aligned spine, reducing the risk of strain and injury resulting from incorrect weight distribution.

There are a number of different problems caused by feet that aren't doing their job, anymore. These include:

  • hip pain
  • low-back pain
  • sciatica
  • hamstring pulls
  • calf problems

Everyone's feet need to be balanced and properly aligned and that's where orthotics come into play. When you seek to eliminate problems associated with any of the above areas, it won't be entirely successful without a good orthotic device in place.

You may have seen the ones in pharmacies, and you may have used there to gain some relief or improved comfort. 'Off-the-shelf' orthotics have limited benefits, and many times they are only purchased because you either have an injury or feel heel or back pain that needs immediate relief.

Instead of waiting for an injury or muscle pull to occur, a custom-made foot orthotic can be key to your pro-active outlook for your health. After all, if your feet don't carry your weight correctly and transfer it properly, this can lead to stress and strain being placed on your body.

And you know, the older you get, the worse things can become. So, with the New Year, be a new you, with a custom-made orthotic which will give you a whole new outlook on life.

March 21st, 2015


Orthotics are used to align and support a part of the body. They are inserts that you can discreetly put into your shoe. Custom orthotics look like insoles, but they specifically align the foot and ankle into an anatomically beneficial position. 

There is a big difference between non-custom and custom foot orthotics. Many people think that by placing some sort of support in their shoe, they will be able to address chronic pain or systemic challenges that they are facing with running or walking. Consider that every foot is unique, and orthotics should be developed to address personal needs. 

Orthotics can be used to address specific medical conditions, and the use of custom orthotics may, for specific cases, successfully address foot, ankle, knee and hip biomechanics. However, most custom orthotics address localized foot pain, such as arch or heel pain, or even bunions or hammer toes. Custom orthotics are also used for addressing misalignment leading to hip, back, and even neck pain, as well as leg or knee pain. 

It is helpful to think of custom orthotics as a way to address alignment that stems from the foot and ankle. If you think about it, the foot and ankle support the whole weight of your body, and any injury, however minor, can impact the strength and balance that is necessary in this area of the body. As a consequence, the other areas of the body compensate, and this can result in muscle strain or pain. In particular, custom orthotics are helpful for people who suffer chronic pain in the aforementioned areas of their lower body. The custom orthotics help to strengthen and align the muscles, in order to reduce pain and allow for improved ease of movement. 

The best way to determine whether custom orthotics are a suitable solution for your pain issues is to visit a chiropractor for an assessment.

February 19th, 2015

Health Tip for the Month of July 2014

Sunscreen can be a Smokescreen

Applying sunscreen doesn't always stop you from being sunburned or reduce your risks of developing skin cancer.  The reason being that most people don't apply it properly, and/or stay in the sun for too long. Also a higher SPF doesn't always mean that you're protected for longer periods of time.   


The answer? Slather on sunscreen daily (30mins prior to sun exposure) and re-apply it often (every 2hrs) and after each time you've been in the water.  

People often wonder what's the minium SPF that should be used to reduce the chance of sunburns?  Studies have shown that an SPF of 30 can prevent sunburns under almost all circumstances.  Sunscreens with higher SPF ratings block only slightly more UVB rays, but none offers 100% protection and will be gone within a few hours anyway.  So save your money on the more expensive SPF lotions higher than 45.

If you have any questions or concerns about your health and wellness please feel free to contact us at Benefit Chiropractic & Wellness Clinic in Langley, BC at 604-534-7451.

June 18th, 2014

Health Tip for the Month of June 2014

Have your water PURE.


Avoid juicies or energy drinks while you're exercising. It's important to make sure you're properly hydrated by drinking enough water before, during and after your workout.

The average work-out session is only 45-60mins long and during that time, your body will burn the glucose from the surgary drink first, long before starting to burn body fat.  The same can be said for eating snacks with refined sugars prior to you exercising. 

If you have any questions regarding proper hydration or eating habbits prior, during or after your work-outs please feel free to contact Benefit Chiropractic & Wellness Clinic in Langley, BC at 604-534-7451.