Hints and Tips

Improve standing and sitting

Sitting or standing

Notice if your weight is leaning more toward one side of your body or the other when sitting or standing. If so, adjust your weight so that it is balanced equally between the left & right side of your body. When the weight is imbalanced, over time the muscular structure can become imbalanced, leading to pain.

Better work desk posture

Work desk posture

When on a computer the tendency can be to slump forward over time. The body often tends to counteract the slumping forward by tightening muscles to help hold you up. This often causes severe tension or soreness in the neck and upper back. Over time, pain may follow.

“Your natural state is one of wellness.” 


Arranging a better workspace

Computer setup

  • The monitor should be no less than an arm’s length away and at a height that doesn’t cause the head to tilt upward or downward. The eyes should be relaxed.
  • The keyboard and mouse should be in line with the elbows.
  • The lower arms should rest on something. (Holding the arms up puts a lot of strain on the shoulders).

Note: If you use a laptop, you may wish to get an additional keyboard and mouse and elevate the screen of the laptop to eye level, so that you can avoid neck and upper back strain.

Less body strain at computer

Less strain at computer

  • Try not to sit at a computer for more than 30 minutes at a time.
  • Keep your shoulders relaxed and your back open.
  • Rest your elbows at 90º (parallel with the floor).
  • Keep your wrists free.
  • Rest your feet flat on the floor with your legs at 90º. (Your knees should be slightly lower than your hips.)
  • Breathe regularly (As we get focused on the computer, our breathing can become more shallow).

Note: When reading, knitting, looking at your cell phone or any similar action, a similar sitting position is suggested. You may wish to rest your arms on a pillow on your lap, or hold your arms up a little higher to avoid tilting the neck downward.

“Make your heart like a lake, with a calm, still surface, and great depths of kindness.” 

Lao Tzu

Safer shoveling

Shoveling snow

  • Face toward the object you are lifting. (Keep your hips and shoulders square to the snow you are about to lift.)
  • Keep the load light enough to not feel strain while lifting.
  • Keep your hands spaced far enough from each other while holding the shovel to create greater stability.
  • Bend at your knees and hips, NOT at your back. Use your leg muscles when lifting the snow.
  • Avoid twisting when moving the snow. Instead turn your whole body to face in the direction you wish to place the snow.
  • Rather than tossing the snow or extending your arms to throw the snow, keep the loaded shovel close to your body and walk to the new location to deposit the snow. 
Soothing general pain and aches

Soothing general pain

  • Drink water – This creates more fluidity within the structures of the body, reducing tension.
  • Move your body – For most people, gentle exercise such as walking can help lessen pain. Some systems such as the lymphatic system require movement to help them function.
  • Deep breathing from the belly – This both calms the mind as well as helps dissipate tension within the body, which can in turn lessen pain.
  • Do something fun – Pain always feels worse with stress. Having a little play time lightens the mood and allows the body to focus on healing instead of dealing with stress.

“Your body hears everything your mind says.” 

Naomi Judd

*No content on this site, should ever be used as a substitute for direct medical advice from your doctor or other qualified medical professional.



3 Clothier St E #1
Kemptville, ON KOG 1J0


Tuesday: 1:30 pm – 4 pm
Wednesday: 10:30 am – 4 pm
Thursday: 10:30 am – 4 pm
Friday: 10:30 am – 4 pm