Osteopathy For Neck Pain

Did you know that approximately 1 in 3 adults experience neck pain at least once a year? It’s not surprising that it is a common reason that our patients come into Beachealth seeking osteopathic treatment. Research shows that neck pain is more persistent in people who have experienced back pain. As osteos who regularly treat patients with neck and back pain, we’ll share some simple steps to follow to reduce the risk of strain in your daily life. Read on to find out about the types of neck pain, and how osteopathic treatment could help.

Function of the neck

The neck, or cervical spine, contains the smallest vertebrae in the spinal column. It has several very important functions: to support the head and its range of motion, to allow blood to flow to the brain, and to protect the spinal cord.


What are the common symptoms of neck pain?

Neck pain is usually acute, which means it resolves within a few days or weeks. If it persists for longer than 3 months, it is considered chronic.

The common symptoms of neck pain include:

  • Muscle tightness, stiffness, and a decreased range of motion
  • Persistent aching
  • Pain that worsens when moving
  • Stabbing or sharp pain
  • Pain that radiates to the head, shoulders, and arms
  • Headaches

What are the common causes of neck pain?

Neck aches can be caused by something minor like sleeping in an awkward position or sitting at your desk for too long.

Some common causes of neck pain include:

  • Poor posture
  • Overuse and strain from sitting for long periods at the computer, or straining while holding your smartphone
  • Slouching forward, or straining while driving
  • Tension/stress
  • Osteoarthritis
  • Awkward sleeping position
  • Whiplash caused by vehicle accidents
  • Sports injuries


Less commonly, neck pain can be caused by serious illness or infection. If you have severe pain accompanied by fever, or numbness in your arms or legs, or you have injured your neck in a fall or accident, be sure to seek medical treatment from a doctor promptly.


How to prevent neck pain?

While it can’t always be avoided, there are some simple steps to reduce your risk of experiencing a strain, including:

  • Practice good posture when sitting and standing, especially for prolonged periods of time. If you need help to resolve postural issues, come and see us!
  • Reduce stress/tension by stretching, practicing yoga or meditating regularly.
  • Use a backpack instead of a shoulder bag when carrying a heavier load to distribute the weight evenly.
  • Check the ergonomic setup of your workstation – adjust your chair or screen to make sure the top of your monitor is at eye level. Keep your head straight, and your shoulders tracking directly above your hips.
  • Check your pillow – is it too soft or too firm? When was the last time you replaced it? You may need to try different pillows to find the right fit.


How to treat neck pain at home

You can manage some mild neck aches at home. Some of the treatments we like include:

  • Heat or ice therapy.
  • Modifying activities that aggravate or cause discomfort.
  • Gentle movement and stretching to prevent the area from tightening further.


How can osteopathic treatment help?

As osteos, we commonly treat neck and back aches in the clinic. Whether your symptoms are acute or chronic, osteopathic treatment could help get to the bottom of them. When a patient comes into the clinic with neck pain or discomfort, we will use a range of soft tissue techniques, including massage therapy, joint manipulation, and stretching which may help to increase blood flow to the area, reduce tightness, and restore your range of motion.


If you need help to manage your symptoms, come and see us. We will assess your symptoms and come up with a treatment plan to get you back to your best. Call us on (416) 546-4887 or email [email protected] to make an appointment.






  1. Health Direct (2019). Neck Pain. [Online]. Available at: https://www.healthdirect.gov.au/neck-pain (Accessed 19 July 2022).
  2. Cleveland Clinic (2019). Neck Pain. [Online]. Available at: https://my.clevelandclinic.org/health/symptoms/21179-neck-pain (Accessed 19 July 2022).
  3. Healthline (2022). Neck pain: Symptoms, Causes and How to Treat it. [Online]. Available at:https://www.healthline.com/health/neck-pain (Accessed 19 July 2022

Calf Muscle Strain

You may not give them much thought, but your calf muscles are constantly working hard day-to-day when you’re walking around or exercising. This makes it really inconvenient – not to mention painful – when you strain a calf muscle. Muscle strains are a common reason our patients seek out osteopathic treatment. Read on to find out about the different causes and treatment options for calf injuries.


Calf anatomy facts

Before we dive into the injury, let’s take a moment to unpack the anatomy of the calf. Did you know that it is actually made up of three muscles? They are called the gastrocnemius, soleus, and plantaris (we know… what a mouthful!). The gastrocnemius is a two-pronged muscle that runs from just above your knee down to your heel. It is the largest of the three and is vital to movement of the knee and the ankle. It is more commonly injured than the soleus, which lies underneath the gastrocnemius.


What are the common causes of calf tightness and strain?

Our muscles lose flexibility as we age, making them more prone to injury. Short or tight calf muscles make you more susceptible to a strain, especially if you skip the warm-up before you start exercising. Participating in sports and activities like tennis, basketball, and football that involve sudden movements or changes in direction are common ways to strain a calf.


What are the symptoms of a strained calf muscle?

Calf strains are graded as mild (a minor strain), moderate (a partial muscle tear), or severe (a complete muscle tear).


Common symptoms of a strained calf muscle include:

  • Tenderness and pain in the area
  • Tightness and aching after exercise
  • Swelling and bruising of the muscle
  • Sharp pain or ‘popping’ during exercise
  • Pain when stretching the calf
  • With a severe tear, it will be very difficult to walk or stand on the affected leg


Symptoms will generally be more intense for a severe strain.


How to treat a strained calf muscle

Depending on the severity of the strain, your recovery could range from a few weeks for a mild strain, to several weeks or months for a moderate to severe strain.


What you can do to help

There are some steps you can take at home to treat a strained calf muscle.

For the first 2 – 3 days, RICER protocol is suggested:

  • Rest your leg as much as possible.
  • Ice therapy (apply ice packs for 20 minutes every two hours for the first 24 hours).
  • Compress the injured leg using a bandage wrapped firmly around the calf to minimize swelling.
  • Elevate the leg using a pillow for support, as much as possible.
  • Refer – if you are unable to walk, you should seek medical attention to determine if medical imaging is required.


How can osteopathic treatment help?

Muscle strains are one of the most common injuries we treat in the clinic. Our hands-on treatment takes a holistic approach to healing and recovery. If you have tight calf muscles or are experiencing a strain, we may use a range of soft tissue techniques, including massage therapy, joint manipulation and stretching. This helps by increasing blood flow to the area and reducing tightness. As part of your treatment, we may also develop a program of exercises and stretches for you to do at home, as well as getting you to follow a clean diet and adequate water intake. This is all to help with your recovery and to strengthen the muscles – and hopefully prevent the injury from reoccurring in the future!


If you are experiencing pain or tightness in the calf muscles, come and see us. We are here to help! We will assess your symptoms and come up with a treatment plan to get you back to your best. Call us on (416) 546-4887 or email [email protected] to make an appointment.




  1. St Johns Ambulance Australia. (2020). First aid fact sheet. Sprain and strain. [Online]. Available at: https://stjohn.org.au/assets/uploads/fact%20sheets/english/Fact%20sheets_sprain%20and%20strain.pdf (Accessed 14 June 2022).
  2. Physiopedia (2021). Calf Strain. [Online]. Available at: https://www.physio-pedia.com/Calf_Strain (Accessed 14 June 2022).
  3. Cleveland Clinic (2021). Torn Calf Muscle. [Online]. Available at: https://my.clevelandclinic.org/health/diseases/21696-torn-calf-muscle (Accessed 14 June 2022).
  4. Healthline (2019). How to heal, protect, and strengthen a strained calf muscle. [Online]. Available at: https://www.healthline.com/health/pulled-calf-muscle (Accessed 14 June 2022).

Self-care isn’t selfish

You may have heard the saying ‘you can’t pour from an empty cup’. When it comes to mental health and your wellbeing, self-care can be vital to help you recharge and take time out for yourself and your needs. If you’re constantly giving to other people, you risk burning out. Small, regular acts of self-care can have a significant impact on your mental health and wellbeing. Today we’re bringing you 4 self-care tips to help you recharge.

Sleep as self-care

Prioritise quality sleep as an act of self-care. Adults need on average between 7-9 hours of sleep every night. Getting good quality sleep is vital for our mental and physical health.


Try to create a sleep routine and go to bed at roughly the same time every night. You might want to create a little sleep ritual to help you fall asleep easily. Make your bedroom a sleep haven, keep it tidy and get the lighting right for sleep. Some people are sensitive to caffeine, so if that’s you, limit your caffeine consumption after 3pm.


It can be tempting to stay up late binge-watching a new TV series, or scrolling on your phone; however, it’s a good idea to limit exposure to screens and blue-light leading into bedtime. Instead, you could have a meditation or relaxation ritual, maybe read a book or write in a journal, or even create a skin-care routine to help you wind down.


Hydrating for good health

Staying hydrated is a simple and effective daily act of self-care. We all know that we should drink more water for our health. Our bodies need water to survive – we can’t store it or produce it. Water has so many health benefits:

  • Improves mental clarity, helps brain function and increases your focus
  • Aids digestion by carrying nutrients and minerals through the body
  • Keeps your joints supple and lubricated
  • Promote healthy, hydrated skin
  • Helps to flush toxins from your vital organs


Most people need to drink around 8-10 glasses of water per day (that’s around 2-2.5L). Keep your drink bottle or glass of water handy throughout the day to ensure you are staying hydrated for your health and wellbeing.


Exercise for wellbeing and mental health

Exercise for self-care improves your mental health and wellbeing. It is estimated that 1 in 10 people worldwide live with a mental health disorder.


Research has proven that regular exercise has a positive impact on mental health:


  • reduces stress, anxiety, and depression
  • releases chemicals including endorphins and serotonin that improve your mood
  • improves mental clarity by increasing blood flow to the brain


There are so many ways to incorporate exercise in your day: a daily walk, an early morning home yoga session, workout at the park, stretching after a long day, an exercise class or power walk with a friend.


Investing in exercise as self-care has so many positive returns. Sometimes it feels as though we don’t have the energy to exercise. We forget that exercise invigorates our minds and bodies. When it comes to exercise for self-care, we get back so much more than what we put in!


If you need some advice on prioritising your health and wellbeing, we’re here to help you to live your best life! Give us a call on (416) 546-4887 or email us at [email protected] to book an appointment.


Carpal Tunnel Syndrome

Are you experiencing wrist pain or numbness in the fingers and hands that worsens at night? Carpal tunnel syndrome could be to blame. It’s a painful and debilitating condition that causes hand and wrist pain due to pressure on the nerves in the wrist. Read on to learn about carpal tunnel syndrome, what causes it and how it can be managed with the help of osteopathic therapy.

The carpal tunnel

The carpal tunnel refers to the narrow part of the wrist that opens to the hand. The median nerve and flexor tendons run through the carpal tunnel, helping to give feeling and movement to our fingers and thumb. The carpal ligaments and wrist bones surround the carpal tunnel, creating a rigid boundary.


What is carpal tunnel syndrome?

Carpal tunnel syndrome is caused by the tunnel narrowing or the flexor tendons swelling with nowhere to go. This compresses the median nerve and reduces blood flow.


What are the symptoms of carpal tunnel syndrome?

The most common symptoms of carpal tunnel syndrome include:

  • Numbness and tingling in the thumb and fingers or palm that can feel like pins and needles.
  • Weakness in the muscles of the hands; difficulty gripping things.
  • Swollen fingers.
  • Nerve pain in your wrist or hand that can be severe.
  • Pain that radiates up your arm.


What causes carpal tunnel syndrome?

Inflammation can cause the swelling that compresses the median nerve. A number of conditions can cause this and are linked to carpal tunnel syndrome, including:

  • Diabetes
  • Thyroid dysfunction
  • Fluid retention in pregnancy
  • High blood pressure
  • Rheumatoid arthritis
  • Wrist fractures

The condition can be aggravated by repeated motion of the wrist when using a keyboard or mouse, using hand tools or power tools for extended periods of time or overextending the wrist when typing or playing piano.


Why is carpal tunnel syndrome common in pregnancy?

Carpal tunnel syndrome is common in pregnancy, with 3-5 out of every 10 women experiencing the condition. This is because pregnancy hormones promote fluid retention and swelling, and soften the ligaments. This causes the median nerve to be squashed in the carpal tunnel. It’s important to seek treatment to manage your symptoms, as the condition can continue after birth and be exacerbated by lifting and holding your baby in certain positions (e.g. while feeding).


How can osteopathic treatment help?

Osteopathic treatment can help to treat the symptoms of carpal tunnel syndrome. As osteopaths, we will assess your symptoms and come up with an individualized care plan to reduce your symptoms and manage your pain.

Your treatment plan will depend on the symptoms you’re experiencing and may include ice therapy, gentle soft tissue massage, and joint manipulation. Exercises and stretches may be included as part of your treatment. Commonly with carpal tunnel syndrome, it is advised to take regular breaks from repetitive tasks and reduce movement of the wrists. A splint may be used to help with this.


If you fear you’re experiencing carpal tunnel syndrome, come and see us. We are here to help! We will assess your symptoms and come up with a treatment plan to help relieve the pain. Call us on (416) 546-4887 or email [email protected] to make an appointment.





  1. Better Health Channel (2012). Carpal tunnel syndrome. [Online]. Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/carpal-tunnel-syndrome  (Accessed 9 April 2022).
  2. Health Direct (2020). Carpal tunnel syndrome. [Online]. Available at: https://www.healthdirect.gov.au/carpal-tunnel-syndrome (Accessed 9 April 2022).
  3. Healthline (2019). Carpal tunnel syndrome. [Online]. Available at: https://www.healthline.com/health/carpal-tunnel-syndrome (Accessed 9 April 2022).
  4. OrthoInfo (2021). Carpal tunnel syndrome. [Online]. Available at: https://orthoinfo.aaos.org/en/diseases–conditions/carpal-tunnel-syndrome/ (Accessed 9 April 2022).
  5. The Royal Women’s Hospital. (2019). Pregnancy-Related Carpal Tunnel Syndrome. [Online]. Available at: https://www.thewomens.org.au/images/uploads/fact-sheets/Pregnancy-related-carpal-tunnel-210319.pdf (Accessed 9 April 2022).

Headaches/migraines: Treatment and Prevention

Roughly 10% of the Canadian population suffer from one type of headache or migraine. This is a very high number, and what most people do not realize the cure for most is as simple as a glass of water.

The most common type is the tension headache. This is caused by tight muscles usually in the shoulders, neck, scalp and jaw. They are often related to stress, insomnia, missed meals and dehydration. They are described as mild to moderate pain and feels like your head is being squeezed.

A migraine headaches is usually caused by a trigger such as certain foods, stress, anxiety, insomnia, light, hormones. It is often described as moderate to intense throbbing pain on one side of the head. It can also be accompanied by sensitivity to light and sound, nausea and visual disturbances.


Treatment options:

Acupuncture can be one of the most helpful for both acute headaches and prevention. Acupuncture can help relive pain by causing the release of endorphins and increasing circulation.

Supplements can also help relieve a headache and also prevent them. Butterbur, riboflavin and magnesium can all help reduce the frequency of headaches. Other supplements such as feverfew, omegas,  CoQ10 and melatonin have also been shown to help. Which supplement you go with depends on the root cause of your headaches, therefore consulting with a Naturopathic Doctor is key to your success.

When you see our Naturopathic Doctor a full medical history and relevant physical exam will be performed. He may then recommend blood work to rule out certain root cause such as diabetes, thyroid issues, and infection. Some imaging may also be suggested.


If you suffer from migraines or headaches book a consultation with Dr. Pace, Natururopathic Doctor.


Cholesterol: Do not think of it as bad or good!

Cholesterol comes in many forms, in the past some where labeled as bad and others as good. This is not a correct way of looking at them, cholesterol is an essential fat that is required for normal body functions. It is produced by the liver and is needed to build cells, helps in fat digestion, but most of all it is required building block for most hormones (estrogen, testosterone, progesterone and vitamin D).

Cholesterol travels through the body with the aid of a substances called lipoproteins. HDL (high density lipoprotein) carries the fat from the arteries to the liver where it is then removed from the body, hence HDL was named the “good” cholesterol as it removed fat from the body. Whereas, LDL (low density lipoprotein) carries it through the bloodstream where clots may form, and was named the “bad” cholesterol. There is also VLDL, which transforms LDL.

We now measure the total cholesterol and compare the totals, as ratios between HDL and LDL determine risk factors for heart disease. We also check sizes of HDL as larger particles are better for health outcomes.

What causes high LDL? Obesity, binge eating, chronic stress, high blood pressure, hypothyroid, insulin resistance, kidney disease, pregnancy, genetics, age and sex.

There are so many factors that can influence your cholesterol numbers therefore testing for more than just lipids is important to find the root cause. Therefore we test, liver, kidneys, hormones, glucose/insulin, and thyroid.

There are some severe symptoms you should look out for and should seek immediate medical interventions: shortness of breath, chest pain, dizziness, frequent leg pains, poor circulation.

Do not wait for these symptoms to arise, prevention is key.

Book an appointment with Dr. Matthew Pace, Naturopathic Doctor to get your blood work up done. Find
out your levels and determine your risks for heart disease.

Medial Epicondylitis (Golfer’s Elbow)

You may have heard of tennis elbow, but are you familiar with its counterpart, golfer’s elbow? Both are tendon injuries; the connective tissue that attaches muscle to bone. So what’s the difference? This problem in the outer elbow is known as tennis elbow (lateral epicondylitis), while golfer’s elbow (medial epicondylitis) is located in the inner elbow and forearm.

Read on to learn more about the causes and symptoms of golfer’s elbow, and how it is treated.


What causes golfer’s elbow?

Firstly, you don’t have to be an avid golfer to develop it! It’s an overuse injury caused by any repetitive movement of the wrist, hand and forearm.

Besides overdoing it on the golf course, what are the types of activities that may cause golfer’s elbow?

  • Racket sports like tennis or squash – gripping a racket that is too heavy or too light. Make sure you check your technique as well.
  • Weight training with poor technique causes you to overwork the tendons and muscles of the arms.
  • Ball sports: repeatedly throwing a ball in sports such as bowling, softball and baseball.
  • Manual labour: painting, plumbing, and construction work that involves forceful and repetitive movements cause golfer’s elbow. Doing repetitive work using tools like hammers or screwdrivers may also cause it.
  • Computer work: frequently typing on a keyboard and using a mouse with a poor ergonomic set up.


What are the symptoms of golfer’s elbow?

There are some common symptoms you may experience if you have golfer’s elbow. It’s worth noting that the pain develops over weeks or months, often starting out as pain in the inner elbow.

You might experience pain and tenderness that radiates from the inside of the elbow down the forearm. Your elbow may be stiff or difficult to move. Although rare, there may be numbness or tingling in your fingers, or weakness in the hand and wrist also.


How is golfer’s elbow treated?

Most of the time this condition is managed at home, following simple steps used to treat tendon injuries:


Rest your arm: this one’s important! You need to give the tendon a break for a few days so that it has a chance to heal. Avoid any activity that makes the pain worse. You can gradually re-introduce these activities once the pain is under control.


Apply ice: in the initial stages of injury, ice can help to control pain. For the first few days, apply to your elbow and forearm for 15 to 20 minutes, three to four times a day. Contrary to popular belief, you want to limit ice application because the cold temperature can inhibit the natural inflammatory process the body goes through when a new injury develops. We want to allow the body to do its thing, so use ice sparingly and only early on.


How can I prevent golfer’s elbow?

  • Take regular breaks from repetitive exercises.
  • Stop any activity that causes elbow or forearm pain.
  • Learn proper techniques for exercise and sport to avoid putting extra stress on your wrists and elbows.
  • Warm up properly before you begin exercise or sports.
  • Increase your arm strength.


How can osteopathic treatment help?

Your osteopath can help you to recover from golfer’s elbow. They may use soft tissue techniques such as massage and stretching to reduce muscular tension and increase blood flow to the tendon.

We can also treat golfer’s elbow with shockwave treatment , acupuncture and dry needling.

They will also help you to prevent the injury from reoccurring by conducting an assessment and diagnosing the root cause. Don’t be surprised if your osteo treats your neck, mid-back and shoulder to help with this issue. These areas often need attention too!


We’ll put together a treatment plan with you to see you gradually return to your former glory. Tendon injuries like these need an approach that focusses on strength and mobility and ultimately, time.


If you are experiencing elbow pain, we are here to help! Don’t let golfer’s elbow impact your handicap. Give us a call on (416) 546-4887 or email [email protected] to make an appointment.


Described by patients as “debilitating pain and fatigue which has been going on forever and all my doctors say there is nothing wrong”.

Unfortunately for all fibromyalgia patients they must wait for many tests to be done to finally get a diagnosis, this is called a diagnosis of exclusion, all other potential diagnoses must be rule out first. This can cause extra hardship during the wait as most patients will go without any treatments over the months it can take to rule out all the other diseases.


What is Fibromyalgia?

It is a condition of widespread pain and can include sleep issues, fatigue and mood disorders. It is believed that the brain/spinal cord are processing signals differently and causing this amplification of pain sensations. Most patients report the symptoms beginning after an event: physical trauma, infection, stress (emotional or traumatic event) or obesity. Every presentation of fibromyalgia differs but may include any of the following symptoms: dull ache widespread pain, fatigue, restless leg syndrome, sleep apnea, depression/anxiety, sleep disturbances, memory/concentration issues, and headaches. Also most Fibromyalgia patients also suffer from co-existing conditions like: IBS, chronic fatigue syndrome, interstitial cystitis, TMJ disorders and tachycardia. Fibromyalgia affects women 5 times more than men. There may also be a genetic predisposition.


How is fibromyalgia diagnosed?

Again, it is a diagnosis of exclusion, so all other symptoms must be rule out. A full work up will be performed which will include full patient history, physical examination, imaging and bloodwork.


How is fibromyalgia treated?

The main goal of treatment is to improve the patients quality of life and may not completely resolve the condition. I first recommend physical activity, even daily walks to start can significantly improve quality of life. Next, I recommend things to improve quality of sleep. We will also incorporate an aspect of therapy to change the way you may act or think of past events. Lastly, if needed we will add in supplements, acupuncture or other physical therapies.


If you have any further questions you can book an appointment with Dr. Pace, ND

Book at beachealth.janeapp.com or 416.546.4887

Contrast Showers

Contrast showers: From toned skin to improving immune system and much more

A contrast shower is a technique of alternating between hot and cold showers. You start with a 3 minute hot shower (put it to your normal temperature) then switch to a 1 minute cold shower (go as cold as you can), do this cycle 3 times ending on cold. If you do not have the time, reduce the minutes, just keep to a 3 to 1 ratio of hot to cold.

The contrast of hot to cold; increases blood flow, activates the parasympathetic system and releases endorphins therefore we see the following benefits:

  • Increased circulation: the shock provided by the cold makes the heart pump quicker, the body will adapt to this new stress and become more efficient to stresses. Better more efficient circulation provides more nutrients to tissues and allows for better healing times. It also provides better removal of toxins from the bloodstream.
  • Improved immune system: the contrast stimulates the production of white blood cells which in turn creates a better defense against pathogens
  • May help with weight loss: the shock can cause your metabolism to increase
  • Prevent muscle soreness: this technique has been used for a long time in professional sports where the athletes would dunk into cold tanks, this is the same for contrast showers. It reduces inflammation and increases circulation which improves muscle recovery
  • Increased energy and improved mood: the increase of circulation to the brain and shock causing increase in endorphins cause a burst of energy, increased alertness and improved mood
  • Improved skin: the increase in circulation to the skin will provide the nutrients necessary for beautiful skin


Find out if contrast showers are right for you, book with Dr. Pace, ND

[email protected]



Back to work: Desk tips to remember!

The silly season is over, and we are all heading back to work! Whether you are going into the office, staying at home or doing a mixture of both — sitting in the same space for 8 hours a day can take a toll on your body.

Prioritizing a suitable workspace is essential for your mental and physical well-being. Keep reading to learn some important desk tips!

  1. Adjust your desk chair

Using an adjustable chair is super important to your desk setup. You should move the height of your chair so that your elbows are resting at approximately 90-degrees. Your hips should be slightly open (so further than 90-degrees… More like 100-110 degrees). If your feet don’t touch the floor, don’t worry — use a foot support. Or failing that, use a ream of paper or a Tupperware container to make sure your feet have the support they need.

  1. Adjust your monitor/s

If you are using a laptop, we recommend investing in an external monitor. Your monitor should be directly in front of you, at an arm’s length away. If you are using two monitors, make sure they are centred (to avoid overturning your head). The top of the monitor should be at your eye level — either adjust the height of the screen or use a couple of books to prop it up.

  1. Use an external keyboard, mouse and headset

Your keyboard should be positioned directly in front of you, about 10cm away from the edge of your desk. Your arms and shoulders should be relaxed to avoid any strain. Make sure your mouse is close to your keyboard to limit shoulder movement. We also recommend a headset or earphones for those of you that are frequently on the phone to avoid holding it in between your neck and shoulders.

  1. Move and stretch!

Sitting at the same desk for long periods of time can risk injury and strain to the body. We often find ourselves slouching after just 10-15 minutes at work, so remember to get up and move your body. We want you to be getting up every hour, so set an alarm if you must! Here are some helpful ways to get us moving at work:

  • Go for a walk
  • Grab something to eat or drink
  • Take a phone call outside
  • Have a meeting standing up
  • Stretch!


If you have any questions or concerns about your desk set up, then give us a call on (416) 546-4887 or send us an email at [email protected] and we will be happy to help!