Frozen Shoulder and Chiropractic Care

Frozen Shoulder and Chiropractic: A Natural Path to Relief


Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness, pain, and limited mobility in the shoulder joint. This condition can be frustrating and debilitating, affecting one’s ability to perform daily activities. While traditional treatments may involve medication or surgery, chiropractic care offers a holistic and non-invasive approach that aims to address the root cause of the problem.

Understanding Frozen Shoulder:

Frozen shoulder typically develops when the connective tissues surrounding the shoulder joint become inflamed and stiff. It often progresses through three distinct stages: the freezing stage, the frozen stage, and the thawing stage. During these stages, individuals experience increasing pain and restricted movement. Chiropractors focus on shoulder mobilization, rotator cuff therapy, the spine’s alignment, nervous system function, active therapy (proper rehab) and overall body mechanics to identify and correct imbalances that may contribute to frozen shoulder symptoms.

Chiropractic Care for Frozen Shoulder:

Chiropractic care offers a comprehensive approach to frozen shoulder treatment. Through spinal adjustments, mobilization techniques, soft tissue therapies, and exercises, chiropractors aim to restore proper alignment, improve joint mobility, and alleviate pain. By addressing any underlying biomechanical issues, chiropractic care can reduce stress on the shoulder joint, facilitate healing, and enhance overall function.

Benefits of Chiropractic Care: Chiropractic care for frozen shoulder provides several benefits. It is a drug-free and non-invasive approach, avoiding potential side effects associated with medication. Chiropractors offer personalized treatment plans tailored to each patient’s specific needs, focusing on the whole body rather than just the shoulder. This holistic approach promotes natural healing and long-term relief.


If you are struggling with frozen shoulder, chiropractic care can be a valuable option to consider. By targeting the underlying causes of the condition and promoting proper joint function, chiropractors aim to provide relief, restore mobility, and enhance your overall well-being. Consult with a qualified chiropractor to explore how this natural approach can benefit you on your path to recovery.

Desk Exercises

Prolonged hours of sitting can lead to aches, pains, and poor posture, affecting your overall well-being.

But fear not—we’ve compiled a list of the top-10 stretches and exercises to help you manage discomfort and enhance your posture, right at your desk.

These simple-yet-effective movements can be seamlessly integrated into your daily routine, providing much-needed relief and revitalization. Say goodbye to the strains of a sedentary workday and hello to a more relaxed, energized, and posture-perfect you!

Let’s dive into the top-10 stretches and exercises that will transform your desk experience.

  1. Neck Tilt Stretch
    • Sit up straight and slowly tilt your head to one side, bringing your ear toward your shoulder.
    • Hold for 15 to 30 seconds on each side.
  2. Chin Tucks
    • Sit or stand with your shoulders relaxed.
    • Gently tuck your chin in toward your neck.
    • Hold for a few seconds and repeat several times.
  3. Shoulder Blade Squeeze
    • Sit or stand with your arms by your sides.
    • Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
    • Hold for a few seconds and release.
  4. Chest-Opener Stretch
    • Clasp your hands behind your back and gently straighten your arms.
    • Lift your chest and squeeze your shoulder blades together.
    • Hold for 15 to 30 seconds.
  5. General Upper Back and Chest Stretch
    • While looking forward place your hands behind your head.
    • Gently push your head backwards into your hands.
    • Slightly look skyward and stick your chest out to deepen the stretch to your liking.
    • Hold for 15 to 30 seconds on each side
  6. Seated Spinal Twist
    • Sit up straight and cross one leg over the other.
    • Gently twist your torso in the direction of the crossed leg.
    • Hold for 15 to 30 seconds on each side.
  7. Hip Flexor Stretch
    • Start in a standing position; move your affected leg one pace backward.
    • Keeping your feet in that position, drive your hips forward and lift up your chest.
    • Hold for 15 to 30 seconds on each side.
  8. Seated Leg Raises
    • Sit up straight with your feet flat on the floor.
    • Lift one leg as high as you comfortably can.
    • Hold for a few seconds and repeat with the other leg.
  9. Glute Squeezes
    • Sit on the edge of your chair with your feet flat on the floor.
    • Squeeze your glutes (buttocks) together and hold for a few seconds.
    • Release and repeat several times.
  10. Standing Desk Stretches
    • Perform standing stretches such as calf raises, leg swings, or simple forward bends to break up the sitting routine.

Remember to incorporate the stretches and exercises into your daily work routine to manage aches and pains and improve your posture. Taking short breaks to move and stretch throughout the day is key to maintaining a healthy and comfortable seated-position posture at your desk.

Dr. Chris LaRocque, BSc, DC, and Dr. Aleem Remtulla, BSc, DC,
Foundation for Integrated Health, Lonsdale Quay, North Vancouver.

Patient Experience: Visceral Massage for Pelvic Health

Patient Experience: Visceral Massage for Pelvic Health

The female pelvis is so incredibly unique. As women our monthly cycles keep us in a constant state of shifts and change. RMT Crystal Vera offers women the opportunity to bring awareness of the motility and mobility of our uterus, pelvic structures, ligaments and associated tissues by gently releasing areas of assessed restriction and working with fine tuned visceral manipulations of the uterus and bladder. Her goal is to assist your pelvic system into a better state of balance and ease.

Crystal’s grounded demeanour made me feel safe and comfortable to express my previous pelvic issues and I was met with nothing but kindness and compassion. After an assessment of my hip alignment, some palpation and a detailed overview about what to expect and the areas that would be our focus for treatment. The work began with me lying face up on the table, warm and comfortable (with some great music playing) while helping me find a position of most comfort before beginning the treatment. 

With confident hands landmarking where she would be focusing including consent and communication throughout- she began to intuitively feel for the outline of my uterus and bladder. All of the techniques she uses are external and above the pelvic bone so I could relax and just focus on my breath. Once she was confident where the direct work would be applied, she began gentle fascial unwinding techniques with her thumbs and fingers that didn’t elicit much discomfort. With that being said, you can definitely feel it is an intentional fascial treatment tool and not a massage. 

Once the fascial work and unwinding of restriction were reassessed and she was happy with the results, she then began to focus on releasing tight ligaments of the pelvis and even got into my iliacus muscle – known as a powerful (and stubborn) hip flexor that often gets overlooked as it’s tucked deep into the front of the hip.

The hour went by seemingly fast and after an awesome abdominal and low back massage, I got off the table and definitely felt a shift into a floaty, kinda “out of it” state. Crystal walked me through what she felt in the session and suggested home care including stretches and applying heat. She said it was important to note that following a session there was possibility for some tenderness, shifts of energy and noted that an emotional response can be triggered (good to know!). She reiterated that it’s important to be kind yourself and hold space for what may come up. 

In the days following, I did find myself processing some emotional stuff that felt like a positive release once it had passed. I had some mild tenderness and felt so aware of the areas that were opened. She suggests a follow up in 3 months to integrate the work. I’m looking forward to seeing what changes may be ahead and can’t wait to go back to reconnect and tune into my incredible pelvis again in 3 months! 

Crystal Vera has learned these techniques through RMT classes at the Bodhi Tree Learning Center. Here she developed her understanding of the implications of mobility of the uterus with additional focus to the bladder, bone structures and ligaments of the pelvis. It’s a powerful self-care tool to offer women an opportunity to take a more active, conscious role and approach in health and reproductive challenges they may face. 

Women may find this practice beneficial in helping treat discomfort and pain symptoms following abdominal trauma from birth, cesarean sections, painful periods, frequent UTIs, post-abdominal surgery, endometriosis, bladder incontinence, lower back pain, preparing for pregnancy and concerns of scar tissue from injury.

Please be advised that this modality may not be performed if there is an IUD currently in place.

Acupuncture and Fertility: A Holistic Approach to Conception

Acupuncture and Fertility: A Holistic Approach to Conception

Fertility challenges have become increasingly common in today’s fast-paced world, affecting couples from all walks of life. While modern medicine offers a range of treatments, many individuals are turning to complementary therapies to enhance their chances of conception. One practice that has gained significant attention is acupuncture, an ancient Chinese healing technique that involves the insertion of thin needles into specific points on the body. This article explores the relationship between acupuncture and fertility, delving into the science behind this age-old practice and its potential benefits for couples trying to conceive.

Understanding the Basics of Acupuncture:

Acupuncture, a key component of traditional Chinese medicine (TCM), operates on the principle of balancing the body’s vital energy, known as Qi. According to TCM, the harmonious flow of Qi through the body’s meridian channels is essential for overall health and well-being. Any disruptions or imbalances in this flow can lead to various health issues, including infertility.

During an acupuncture session, registered practitioners insert ultra-thin needles into specific acupuncture points across the body. These strategic points are believed to influence the body’s energy flow, promoting balance and harmony. For individuals struggling with infertility, acupuncture aims to address the underlying causes, such as hormonal imbalances, stress, and reproductive organ circulation.

Acupuncture and Hormonal Balance:

Hormonal imbalances are a common factor in fertility challenges, affecting both men and women. Acupuncture has been shown to regulate the endocrine system, encouraging the proper release of hormones essential for conception. For women, this includes hormones like estrogen and progesterone, which play crucial roles in the menstrual cycle and ovulation. By restoring hormonal balance, acupuncture may enhance the chances of regular ovulation and improve the overall reproductive health of women.

Reducing Stress and Enhancing Relaxation:

Stress and anxiety can significantly impact fertility by disrupting hormonal balance and negatively affecting reproductive organs. Acupuncture sessions are renowned for their calming effects, triggering the release of endorphins, the body’s natural stress relievers. By reducing stress levels, acupuncture creates a conducive environment for conception, allowing both partners to be in a relaxed state of mind and body.

Improving Blood Flow to Reproductive Organs:

Proper blood circulation is vital for reproductive health. Inadequate blood flow to the uterus and ovaries can hinder fertility by compromising the nourishment of eggs and interfering with the implantation process. Acupuncture has been found to enhance blood flow to the reproductive organs, ensuring they receive an adequate supply of oxygen and nutrients. Improved circulation can optimize the uterine lining and enhance the chances of successful embryo implantation, especially during in vitro fertilization (IVF) procedures.

Complementing Assisted Reproductive Techniques:

Acupuncture is often used in conjunction with assisted reproductive techniques such as IVF and intrauterine insemination (IUI). Research suggests that acupuncture can increase the success rates of these procedures by promoting relaxation, reducing uterine contractions, and improving embryo implantation rates. Many fertility clinics now offer acupuncture as part of their integrative approach to reproductive treatments, acknowledging its potential to enhance the effectiveness of assisted reproductive technologies.


While acupuncture’s effectiveness in enhancing fertility varies from situation to situation, its holistic approach and minimal side effects make it an attractive option for individuals seeking alternative solutions to their fertility challenges. By addressing hormonal imbalances, reducing stress, improving blood circulation, and complementing assisted reproductive techniques, acupuncture offers a comprehensive approach to fertility enhancement. However, it’s crucial for individuals experiencing fertility issues to consult with experienced acupuncturists. These experts can create personalized treatment plans tailored to individual needs, maximizing the potential benefits of acupuncture in the journey toward conception. As the interest in holistic and complementary therapies continues to grow, acupuncture stands out as a time-tested practice that offers hope and support to couples striving to welcome a new life into their families.

Harnessing the Healing Power: Cold Laser and Chiropractic

Harnessing the Healing Power: Cold Laser and Chiropractic

In the pursuit of natural and non-invasive treatments, people are increasingly turning to alternative therapies that can effectively alleviate pain and promote healing. Among these notable techniques are cold laser therapy and chiropractic care. Each approach brings unique benefits to the table, but when combined, they can create a powerful synergy to address a wide range of musculoskeletal issues. Let’s explore the fascinating world of cold laser therapy and chiropractic care and how their combined use can enhance overall well-being.

Cold Laser Therapy:

Cold laser therapy, also known as low-level laser therapy (LLLT), utilizes non-thermal light wavelengths to penetrate the skin and stimulate cellular function. This painless procedure promotes tissue regeneration, reduces inflammation, and accelerates the healing process. By targeting specific areas of the body, cold laser therapy can effectively address conditions such as chronic pain, arthritis, sports injuries, and even neurological disorders. The treatment is non-invasive, safe, and has minimal side effects, making it an appealing option for those seeking drug-free pain relief.

Chiropractic Care:

Chiropractic care focuses on diagnosing and treating mechanical disorders of the musculoskeletal system. Chiropractors employ gentle manual techniques to restore proper alignment, improve mobility, and alleviate pain. This holistic approach aims to enhance the body’s natural healing abilities, leading to improved overall health. Chiropractic care has proven successful in treating conditions like back pain, neck pain, migraines, and joint issues, among others.

The Synergy of Cold Laser and Chiropractic:

When cold laser therapy and chiropractic care are combined, they create a powerful partnership. Cold laser therapy can be used to prepare the body for chiropractic adjustments by reducing inflammation, relaxing muscles, and minimizing pain. The laser treatment helps to increase blood flow and circulation, which optimizes the body’s response to chiropractic therapies. Conversely, chiropractic treatments enhance the effectiveness of cold laser therapy by ensuring proper alignment and reducing any structural impediments that may hinder the laser’s penetration.

Furthermore, the two modalities work in harmony to promote long-term healing. Cold laser therapy helps to reduce the recovery time after chiropractic adjustments, enhancing the benefits of the treatment. Regular sessions of both therapies can lead to improved joint function, reduced pain, enhanced range of motion, and overall better quality of life. The combination of cold laser therapy and chiropractic care offers a holistic approach to pain management and healing. By harnessing the power of non-invasive laser technology and skilled chiropractic treatments, individuals can experience the benefits of reduced pain, improved mobility, and accelerated healing. If you’re seeking a non-invasive and natural approach to your musculoskeletal health, the combined use of cold laser therapy and chiropractic care may hold the key to your well-being.

5 Key Causes of Post Concussion Syndrome

5 Key Causes of Post Concussion Syndrome

These are the things we look for and assess when dealing with patients who are in Post concussion syndrome. Some patients may have an issue with one or more of these components and catering specific recovery program towards each individual’s concern is important

Neck/Cervical:  The first main area that needs to be assessed and most likely contributing to symptoms is the head and neck. The force that is required to cause a concussion is much greater than that to cause a neck injury. Therefore, every concussion has some form of neck trauma involved. Making sure you’re getting the right treatments for your neck and rehab for that area will reduce a lot of the symptoms. Cranial therapy is also a very affective way to reduce pressure and headache symptoms.

Visual/Vestibular: Issues with the eye tracking and balance is another big component we see when it comes to PCS. Patients who are having trouble focusing on screens, getting dizzy, feeling off balance, having visual fatigue, light sensitivity etc. Need to have their eyes addressed. After finding dysfunctions in these areas – we can tailor specific rehab for balance and eye tracking. If needed, a referral to an optometrist may be required to rule out any other visual dysfunction.

Physiological:  Blood flow is another important part of recovery but can be troublesome at times for some patients to get exercising. Even in the early stages of recovery it is recommended to start at least 20 mins of walking daily.  If exercise is increasing symptoms, then a treadmill cardio test is performed at a walking pace with a gradual increase in incline to slowly bring your heart rate up.  This is done to find the heart level where symptoms start increasing. Once this is determined, an exercise/cardio program can be designed with that in mind and re tested as needed.

Inflammatory: Reducing inflammation within the body is also important for recovery. Being put on an anti-inflammatory diet with reduction in sugars, increase in omega 3s, and cleaner eating habits will make a big difference. Other supplements and nutritional advice may be needed as well. 

Psychological: There are many adverse affects having a concussion can have on one’s mental health. PTSD, increase in depression, and increase in anxiety are some issues that can arise or be worsened after a concussion, especially if the concussion has been ongoing for awhile. Getting treatment to help reduce symptoms, appropriate amount of exercise, and good nutrition can help with this but sometimes getting proper assistance from a trained mental health expert is necessary to further manage this and will help with PCS recovery.

If you or anyone you know is dealing with an acute concussion or post concussion syndrome, contact us to start your assessment.

Acupuncture and your Nervous System

Acupuncture and Your Nervous System

The autonomic nervous system is made up of two parts; the sympathetic nervous system and the parasympathetic nervous system.  The sympathetic nervous system is otherwise known for its  “fight or flight” mechanism to be mobilized when the body senses a threat, while the parasympathetic nervous system is its counterpart, therefore, encouraging the body to rest, digest and heal. These opposite functions are necessary for day to day functioning as they help us respond to changes in environment and external stimuli. This stunningly mirrors the stimulating and settling actions of yang and yin, respectively, in the study of acupuncture and Traditional Chinese Medicine (TCM).



Clinically, we see nervous system dysregulation symptoms such as insomnia, exhaustion, headaches and dizziness, palpitations and chest tightness, digestive issues like IBS, frequent colds, cold hands and feet, numbness in hands and feet, easily nervous, stressed or distracted, unexplained irritability, anxiety and depression.


Where to start addressing your autonomic nervous system dysregulation: 

  1. Book your initial acupuncture assessment with Isabel: Book Acupuncture!

  2. Eat breakfast: Eating breakfast within an hour of waking can lower cortisol levels. We want breakfast to contain fibre, protein and fat to keep blood sugar levels stable.

  3. Get 10 minutes of sunlight upon waking: Bonus points if you can also get outside within an hour of hopping out of bed. If the sun isn’t present, 20-30 minutes under cloud cover achieves this too! This will positively regulate your circadian rhythm and stress curve response for the day.

  4. Eat dinner at least three hours before bedtime: Eating too close to bedtime can disrupt the regulation of the autonomic nervous system, as well as lead to more incidence of heartburn.

  5. Exercise: Engage in exercise such as taking a walk, swimming, yoga, pilates or lifting weights for at least 30 minutes per day 4-5 days per week.

  6. Consider herbal medicine for support: This makes a wonderful complement to your acupuncture treatment. Book here! TCM Herbal Consult 

  7. Smiling and laughter: Smiling and laughter can enhance the body’s ability to release dopamine, endorphins and serotonin- our happiness hormones.

  8. Singing or humming: Singing or humming for 10 minutes daily can help regulate mood by stimulating the vagus nerve and switching you into your parasympathetic nervous system. 

  9. Take a hot or cold bath: Soaking in water at 39 to 40 C daily can help promote better sleep but any warmer can stimulate a stress response. In the early morning, a cold shower or bath can help to develop your response to stress positively but in the evening it can keep you awake. 

  10. Practice breathing exercises: Box breathing, wim hof, alternative nostril, and belly breathing can all help to regulate the nervous system. Brownie points for two treatments in one if you can focus on this during your acupuncture sessions. 

    For more tips and tricks to hack your nervous system, book an acupuncture or herbal consult today!

Neck Alignment

Alignment, Posture, and Neck Pain

Good alignment and posture are essential for maintaining a healthy neck. When your neck is aligned properly, the muscles and ligaments are not under as much stress, which can help to prevent pain. Poor posture, on the other hand, can put a strain on the muscles and ligaments, leading to pain, degeneration and other problems.

There are a number of things you can do to improve your alignment and posture, including:

  • Sitting up straight. When you sit, make sure your back is straight and your shoulders are back. Avoid slouching or leaning forward.
  • Using a supportive pillow. A supportive pillow can help to keep your neck in alignment while you sleep. Find the right pillow for side or back sleeping.
  • Taking breaks. If you spend a lot of time sitting or looking at a computer, take breaks every 20-30 minutes to stand up and move around. Stretching and movement is key to keep your joints from degenerating.
  • Strengthening your neck muscles. There are a number of exercises you can do to strengthen your neck muscles. These exercises can help to improve your posture and reduce your risk of pain.

If you are experiencing neck pain, there are a number of things you can do to relieve the pain, including:

  • Resting your neck. Avoid activities that aggravate your neck pain.
  • Applying heat or ice. Heat or ice can help to reduce inflammation and pain.
  • Seeing a Chiropractor/Massage Therapist/Acupuncturist. If your neck pain is worsening or does not improve with home treatment, see a physical therapist that can identify the problem and help you work towards correcting it.

By following these tips, you can improve your alignment and posture, reduce your risk of neck pain, and relieve pain if it does occur.

Here are some additional tips for improving your alignment and posture:

  • Be aware of your posture throughout the day. Pay attention to how you are sitting, standing, and walking. Make adjustments as needed to keep your body in alignment.
  • Use a mirror to check your posture. This can help you to identify areas where you need to make improvements.
  • Set a good example for your children. Children learn by watching the adults in their lives. If you want them to have good posture, make sure you model it for them.

By following these tips, you can improve your alignment and posture and reduce your risk of neck pain.

Knee Alignment

Knee alignment is important for knee health because it helps to distribute weight evenly across the joint, which can help to prevent pain and injury. When the knees are misaligned, the weight is not distributed evenly, which can put stress on the ligaments, tendons, and cartilage in the knee. This can lead to pain, inflammation, and even injury.

There are a number of factors that can contribute to misalignment of the knees, including:

  • Genetics
  • Age
  • Occupation
  • Sports participation
  • Previous injuries
  • Posture

If you have misaligned knees, there are a number of things you can do to improve your alignment and protect your knee health. These include:

  • Maintaining a healthy weight
  • Strengthening the muscles around your knees
  • Stretching your muscles
  • Wearing supportive shoes
  • Avoiding activities that put stress on your knees
  • Seeing a doctor or physical therapist if you have pain or other symptoms

Here are some additional details about the importance of alignment for knee health:

  • Weight

Carrying excess weight can put extra stress on your knees. If you are overweight or obese, losing even a small amount of weight can help to improve your knee alignment and reduce pain.

  • Muscle strength

Strong muscles around your knees help to support the joint and protect it from injury. Exercises that strengthen the quadriceps, hamstrings, and glutes can help to improve your knee alignment.

  • Stretching

Stretching the muscles around your knees can help to improve flexibility and range of motion. This can help to reduce pain and improve your alignment.

  • Shoes

Wearing supportive shoes can help to improve your alignment and reduce stress on your knees. Shoes with good arch support and cushioning can help to absorb shock and protect your joints.

  • Activities

Some activities are more likely to put stress on your knees than others. If you have misaligned knees, it is important to avoid activities that put too much stress on your joints. This includes activities that involve running, jumping, and twisting.

  • Chiropractor or physical therapist

If you have pain or other symptoms related to misaligned knees, it is important to see a chiropractor or physical therapist. They can help you to identify the cause of your pain and develop a treatment plan to improve your alignment and reduce your risk of injury.

By following these tips, you can improve your knee alignment and protect your knee health.

Sitting Posture

Sitting Posture

Tips to get the best sitting posture at your computer:

  1. The 90-degree Rule – Elbows
  2. The 90-degree rule – Hips and Knees
  3. Feet flat on the floor
  4. Sit back in your chair
  5. Lumbar support
  6. Computer screen level
  7. Get moving

Working from home has many benefits but it also comes with some challenges. Here we’re going to look at modifications that can be made to your sitting posture and ergonomics at your home desk to prevent aches/pains, chronic fatigue and enhance productivity through your work week.

The 90-degree rule – Elbows:

  • The 90-degree rule refers to the positioning of your elbows, hips, and knees. Firstly, your elbows need to be set in the best position to prevent you from over activating your shoulder/neck muscles and reducing strain on your wrists.
  • When rolling your shoulders back into a relaxed and optimal position, you should have your arms by your side and the elbows at 90 degrees. From this position you should be able to reach your keyboard comfortably without needing to extend the arms forward or reach up.
  • Adjust the arm rests on your chair to support your elbows and forearm. The main factor to be aware of is that you’re not shrugging your shoulders up which will activate your upper trap muscles and add tension to your neck. Keeping the elbows at the 90-degree level will also help off load the tension in the wrists and prevent carpal tunnel.
  • Adjusting the height of your desk may be necessary to correct this positioning.

The 90-degree rule – Hips and Knees:

  • Make sure the height of your chair is at an appropriate level for you.  If you’re too high up it will feel like you’re being pulled forward which will add strain to your back. If you’re too low then you’ll be forced to the back of your chair causing a slouched posture and shortening/tightening of your hip flexors.

Feet flat on the floor:

  • When sitting for many hours through the work day we tend to shift our weight from side to side, cross our legs, cross one leg over the other, etc.  These habits can eventually become a problem for your hips and back by adding strain to those areas causing extra wear and tear and activation. If the rest of the desk is set up correctly (90o Rule) then chances are your heels may not be touching the ground perfectly. Try finding the correct size box/stool or platform that will allow you to keep your feet flat and steady to create a comfortable base for your body and prevent you from leaning and shifting out of place.

Sit back in your chair:

  • The length of the chair seat should be ideal for your height. If your tall, then sitting all the way back is probably easier for you but make sure the length of the seat is extending from your butt all the way to just before where your knees are to provide the full-length support and not be cut off midway through your thighs. If you’re shorter, then the seat length should also be a bit shorter so that you can sit comfortable at the back rest and not have the chair seat go past the back of your knees.

Lumbar support:

  • The low back has a natural curve to it that can be difficult to maintain when sitting for a long time. We all tend to slouch and round out our low back which is terrible for the spinal joints. If your chair already has good support to help you maintain the lumbar curve then that’s great. If not, try using a small pillow/roll up a small towel to add support to your low back curve and prevent slouching.

Computer screen level:

  • Out of convenience we see a lot of people working all day on their laptops which unfortunately require you to look down at the screen and reach out to get to the keyboard. This posture can lead to neck pain, headaches, and back pain over time and is not recommended for long term use.
  • Try getting an external keyboard and mouse so that you can set your laptop up on a stand so the screen is at the correct level. Then you can place the keyboard and mouse in its ideal position. Getting an external larger monitor would be helpful too if needed.


  • Even with the perfect desk set up, sitting for long hours causes a lot of strain on the joints and muscles in your body. Getting up and moving around throughout the day is important to prevent the muscle strain buildup. Try setting a timer on your phone to remind you to get up and stretch or go get some water.
  • The convenience of working from home also allows for you to have your own space to get up and properly stretch your back or roll out your muscles through the day which will greatly reduce tension through your body and prevent injuries.