Has Too Much Time at Your Desk Left You With Neck and Shoulder Pain?

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woman holding neck while sitting at desk

If you’re stuck sitting at your desk for hours at a time this summer, you may find that the neck and shoulder pain you’re experiencing from your day job is affecting your extracurricular activities.

In a previous post, we discussed how poor desk posture often increases your risk of developing neck, shoulder and back pain. As crazy as it sounds, sitting for long periods of time, repetitive movements and awkward seating positions may lead to pain and discomfort long after you’ve left your desk.

Three Stretches to Help Alleviate the Pain Caused by Improper Desk Posture

In these videos, registered massage therapists Jessica Raedisch and Rolf Castanheiro demonstrate stretches for the upper trapezius, suboccipital, and pectoralis minor/major regions.

Incorporate these stretches into your daily routine, and you may find that your neck and shoulder pain slowly become a thing of the past.


Don’t be a slave to your desk! Get moving and enjoy doing the things you love. Your body will thank you for it!

The chiropractic and massage therapy team at Pickering Village Chiropractic & Massage helps patients build better pathways to overall wellness, as well as relief from back pain and muscle aches. Poor habits and injury can lead to pain that can restrict your ability to work or enjoy your leisure time.

We provide you with more than just chiropractic and massage services, but also the know-how to build better personal wellness habits so that you can be at your best for work or play, every day. Contact our clinic today at 905-427-3202.


5 Tips for Avoiding “Text-Neck”

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young woman texting

Are you reading this blog post from your phone? If so, chances are you’re engaging in a serious but harmful position referred to as “text neck.”

What is text neck?

Text neck is a repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time. While in this position, excessive amounts of tension are created in the deep muscles of your neck and across the shoulders causing both acute and chronic neck pain.

What does text neck do to your body?

Text neck compresses and tightens the muscle, tendon, and ligament structures in front of the neck while lengthening the muscles, tendon, and ligament structures behind the neck. Since the human head weighs approximately 10 pounds, for every inch your head is tilted forward, the weight your neck has to carry doubles and the strain builds up.

But since ditching our devices isn’t really an option, we can make sure to exercise right and practice good habits to prevent the aches and pains associated with text neck.

Follow these simple tips to avoid the aches and pains that come with the digital age. Your back and neck will thank you.

1. Take a break

Holding up your phone or tablet for extended periods of time can strain the muscles in your shoulders, arms and fingers. Let your arms rest at your sides every so often.

2. The 20-20-20 rule

Give your eyes a break! Every 20 minutes, take 20 seconds to look about 20 feet ahead (or as far as possible).

3. Change positions

Try to avoid sitting for longer than 30 minutes at a time. Get up and walk around!

4. Aim higher

Raise your phone up closer to eye level to reduce strain on your neck. When watching lectures on your tablet or laptop, be sure to prop it up against something so your shoulders and arms can relax.

5. Stretch it out

Slowly turn your head towards your left shoulder, hold for five seconds and repeat on your right side. You can also download Straighten Up Canada! — a free app developed by Canada’s chiropractors with videos of stretches you can do to help your posture in just three minutes!

The only thing that’s more important than “perfect” posture is movement. If you still have pain and discomfort after trying these tips, visit Ajax-Pickering chiropractors Dr. John Noble or Dr. Mark Fera to develop a plan to keep you pain-free.

Did You Know?

Bending your head to look at your phone can put up to 60 pounds of pressure on your spine!

pain caused by digital devices

A 2014 study in Surgical Technology International showed that even a 15-degree head tilt adds 27 pounds of pressure. As we use our phones and laptops more and more, that stress adds up!

Take care of yourself.

If you are concerned your posture is suffering due to increased time on your phone or digital device, contact the wellness team at Pickering Village Chiropractic and Massage.

We provide our patients with more than just chiropractic and massage therapy services, but also the know-how to build better personal wellness habits so you can be at your best for work or play, every day.

To book an appointment or learn more about the chiropractic and therapeutic massage therapy services available at our clinic, call 905-427-3202.


With content from the Canadian Chiropractic Association.


Invite Your Family and Friends to Spring Into Wellness from March 22nd – 27th, 2021

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family walking in meadow

To celebrate the official end of the winter season, Dr. John Noble and Dr. Mark Fera offer your loved ones, family and friends a chiropractic and neurologic examination at our expense (a $150 value), during Spring Into Wellness Week, March 22nd through 27th.

If your friends and family are suffering from neck, shoulder or back pain, fear of the unknown may be keeping them from enjoying the benefits of chiropractic care. If you’re a patient at our clinic, you understand what’s involved in chiropractic treatment. You have also experienced the positive change these treatments have had on your health.

Booking an appointment during our “Spring Into Wellness” Week is a great way to introduce your friends and family to chiropractic care. There’s no fee and no obligation to begin care. To book an appointment, contact us at 905-427-3201.

Below are the answers to a few questions your friends and family may have.

What is chiropractic care?

Chiropractic care is a profession concerned with the diagnosis, treatment and prevention of mechanical disorders of the musculoskeletal system, and the effects of these disorders on the function of the nervous system and general health. Chiropractic care’s emphasis is on manual treatments, which include spinal adjustments and other joint and soft-tissue manipulation.

Chiropractors are spine, muscle and nervous system experts. They are specifically trained to diagnose the underlying cause and recommend treatment options to relieve pain, restore mobility and prevent reoccurrence without surgery or pharmaceuticals.

What are the benefits?

Your musculoskeletal system supports your weight, provides physical stability, enables you to move your body, and protects your vital organs.

Benefits of chiropractic care include:

  • Improved movement in your neck, shoulders, back and torso
  • Better posture
  • Relief from headaches, neck and back pain
  • Prevention of work-related muscle and joint injuries
  • Enhanced athletic performance
  • Improved flexibility
  • Relief of pregnancy-related backache
  • Correction of gait and foot problems

What can I expect from my chiropractic treatment?

Chiropractic treatments normally consist of manual therapy, including joint manipulation, mobilizations and soft tissue therapy.

  • A manipulation (commonly known as an adjustment) is a quick, small thrust to the spine or other parts of the body intended to provide immediate pain relief and mobility.
  • Mobilizations are slower, more passive movements or stretches that help relieve stiff joints.
  • Soft tissue therapy refers to a variety of different techniques focused on alleviating discomfort without causing movement.

In addition to manual therapies, Ajax chiropractors Dr. John Noble and Dr. Mark Fera are trained to recommend a course of action that includes exercise, ultrasound or laser treatments, rehabilitation, nutritional counselling and injury prevention strategies.

Whether you are suffering from a specific injury to your muscles, tendons, ligaments and nerves, or you have a chronic condition such as spinal stenosis, osteoarthritis or inflammatory arthritis, Dr. Fera and Dr. Noble can help relieve pain and restore function in the following areas of the body:

  • Head and neck
  • Shoulders
  • Mid-back
  • Low back and pelvis
  • Elbows, wrists and hands
  • Hips, knees, ankles and feet

We have reserved a limited number of appointments during Spring Into Wellness Week: March 22nd – 27th.

To learn more or book an appointment, please contact Pickering Village Chiropractic & Massage today at 905-427-3202.

With content from the Canadian Chiropractic Association