Dr. Bentham at Backfit

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Victoria, BC
Dr. Bentham at Backfit

My greatest passion is to invite health back into the human body, allowing life to be LIVED every day

02/24/2026

“Posture Isn’t About Looking Proper — It’s About Feeling Better.”

Chiro POV here 👋🏼

We often think posture is just about how we look — shoulders back, sit up straight, don’t slouch. But clinically, I see something different every day in practice.

When posture improves, patients often report:
• Better mid-day energy
• Fewer tension headaches
• Less neck and low back irritation
• Improved tolerance to desk work

It makes sense. Prolonged sitting (especially in a flexed, head-forward position) increases load through the cervical and lumbar spine. Over time, that mechanical stress adds up.

Research supports this. A systematic review in Work examined the effects of prolonged sitting and standing on the musculoskeletal system and found that sustained static postures are strongly associated with discomfort and spinal strain — and that targeted intervention strategies can reduce these effects (Cash et al., 2019).

The goal isn’t “perfect posture.”
The goal is variability, awareness, and building endurance in the right muscles so your body isn’t fighting gravity all day.

If you work at a desk:
• Change positions frequently
• Set a reminder to stand or move every 30–60 minutes
• Strengthen your posterior chain
• Make sure your workstation actually fits you

Small changes. Big difference over time.

If you’re noticing end-of-day stiffness or that 3pm energy crash, it may not just be your coffee intake — it could be how you’re holding yourself all day.

Check out my page for practical posture tips, quick exercise demos, and simple strategies you can start using right away.

02/17/2026

💪🏼 CHALLENGE TIME 💪🏼

How easily you can get up from the floor is a surprisingly strong indicator of longevity.

Getting up from the floor challenges multiple systems at once:

👉🏼 Muscle strength (legs, hips, core)
👉🏼 Balance and coordination
👉🏼 Flexibility and joint mobility
👉🏼 Neuromuscular control

Doing it with fewer supports is generally better, but the goal is functional strength and balance, not perfection!

Even modest improvements, like needing one less hand over time, are meaningful.

Try this at whatever your staring level is, and let me know how it goes!

02/03/2026

🚨Your Head Is Heavier Than You Think🚨

Posture is something we talk about often in the clinic, and for good reason. When the head shifts forward, the neck and upper spine are forced to handle significantly more load — often the equivalent of an extra 10 lbs or more, depending on how far forward the head moves.

Over time, that added strain can contribute to stiffness, fatigue, and ongoing neck discomfort, especially in people who spend long hours sitting or looking down at screens.

This relationship between head position and cervical spine stress has been well documented in the biomechanics literature (Hansraj KK, Surgical Technology International, 2014).

What you can do:
Start by noticing where your head sits during the day — at your desk, on your phone, or while driving. Small, consistent posture changes can make a meaningful difference over time.

01/27/2026

💪🏼 SHOULDER TIME 💪🏼

Your shoulders don’t just need to be strong — they need to be stable and controlled.

This prone shoulder series builds:
• Scapular stability
• Rotator cuff control
• Shoulder mobility through strength

✨Perfect for rehab, prehab, or anyone who wants pain-free movement.

All you need is some floor space and you’re good to go!

👉🏼Aim for 10 reps each.
👉🏼Move with intention.
👉🏼Quality reps only.

01/12/2026

⭐️Wellness begins with awareness⭐️

As chiropractors, we view awareness through the nervous system. Your spine is constantly sending information to your brain about posture, movement, and position. Research shows that spinal manipulation can improve this communication by enhancing proprioception — the body’s ability to sense where it is in space — and by influencing how the brain processes sensory input
(Haavik & Murphy, Journal of Manipulative and Physiological Therapeutics, 2006; Sterling et al., Spine, 2003; Nyirö et al., Scientific Reports, 2025).

When the brain receives clearer signals from the body, movement becomes more efficient, balance improves, and pain regulation can change. That’s why awareness is such a key part of chiropractic care — because better awareness supports better movement, and better movement supports long-term wellness.

01/07/2026

🌀ADVANCED BALANCE 🌀

Balance isn’t just about standing still, it’s about:
1. neuromuscular control
2. proprioception
3. coordination
4. joint stability, and
5. spinal alignment!

These advanced balance poses challenge your nervous system and help build real-world stability.

Stronger balance = better movement, fewer injuries, and improved posture.

Save this for your next balance day and let me know how it goes!

⚠️ If you really struggle with balance, head to my page for beginner balance videos

12/29/2025

Did you know?
Mindfulness isn’t just a “feel-good” practice — it creates measurable changes in the body.

As a chiropractor, I often talk about how the nervous system drives overall health. Research shows that mindfulness practices can reduce activation of the stress response, lowering cortisol levels (our primary stress hormone) while supporting regulation of the autonomic nervous system. This shift is associated with reduced anxiety and improved emotional regulation.

When we calm the nervous system, we give the body a better environment to heal, adapt, and function optimally — which is exactly why mindfulness pairs so well with physical care.

Small daily practices can make a big difference.

Sources:
• Tang, Y.Y., Hölzel, B.K., & Posner, M.I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225.
• Pascoe, M.C., Thompson, D.R., Jenkins, Z.M., & Ski, C.F. (2017). Mindfulness mediates the physiological markers of stress. Journal of Psychiatric Research, 95, 156–178.
• Creswell, J.D., & Lindsay, E.K. (2014). How does mindfulness training affect health? Perspectives on Psychological Science, 9(4), 429–445.

12/15/2025

HEALTH FACT (Chiro’s POV 🧠✨)
As a chiropractor, I remind patients that posture isn’t just about back or neck pain — it can influence how your body supports brain function too.

Research shows that changes in posture can alter cerebral blood flow, which affects how efficiently oxygen and nutrients are delivered to the brain. Prolonged sitting and slouched postures have been associated with reductions in cerebral perfusion, which may negatively influence focus, attention, and cognitive performance over time.

When posture collapses, it can impact breathing mechanics 🌬️, spinal alignment 🦴, and vascular dynamics ❤️ — all of which play a role in supporting healthy nervous system function. Maintaining a more upright, neutral posture and taking regular movement breaks 🚶‍♀️ may help optimize circulation and support mental clarity throughout the day.

Posture isn’t about perfection — it’s about awareness, movement, and giving your brain and nervous system the support they need to perform well 💪🧠

⸻

Sources 📚:
Harms, M.P., et al. (2003). Posture impacts on cerebral blood flow and cognition. Journal of Physiology, 547(2), 593–600.
Ainslie, P.N., et al. (2008). Regulation of cerebral blood flow in humans. Journal of Applied Physiology, 105(3), 1024–1034.
Carter, S.E., et al. (2018). Prolonged sitting alters cerebral blood flow. Journal of Applied Physiology, 125(3), 730–740.

12/02/2025

Did you know your brain changes every time you move?
Exercise isn’t just good for your body—it’s one of the most powerful, research-supported tools we have for reducing symptoms of anxiety and depression.

As a chiropractor, I see the impact of movement on the nervous system every day. And the science backs it up: A landmark meta-analysis in The American Journal of Psychiatry (Schuch et al., 2016) found that regular physical activity significantly lowers the risk of developing depression—and can help reduce symptoms in those already experiencing it.

Movement boosts neurotransmitters like serotonin and endorphins, improves brain plasticity, and lowers inflammation… all things your mental health thrives on.

Small steps count. Your brain responds to every bit of movement you give it.

11/18/2025

As a chiropractor, I see every day how closely your spine and nervous system work together. When your spine moves well, the nerves that coordinate your body—including key immune functions—communicate more efficiently. Research supports this connection. Studies like Bronfort et al. (2012) have shown that spinal manipulation can improve neuromusculoskeletal function, which plays a direct role in how effectively your body responds to stress and maintains overall health. When your nervous system operates without interference, your immune system can do the job it’s designed to do: protect and repair.

I always tell my patients—your spine isn’t just about pain, it’s about performance. Prioritize it, and your whole body benefits. If you’ve been feeling run down or stiff, it may be time to have your spine evaluated. Your health depends on clear communication within your body. Let’s make sure it’s happening.

Reference:
Bronfort, G., et al. “Spinal manipulation, medication, or home exercise with advice for acute and subacute neck pain: a randomized trial.” Annals of Internal Medicine 156.1 (2012): I-10.

11/06/2025

Preventative care is the best healthcare.

I see every day how much easier it is to maintain good health than to recover once pain sets in. Research supports this — studies show that proactive chiropractic care, movement therapy, and ergonomic awareness can reduce chronic pain risk, improve mobility, and even lower long-term healthcare costs.
When your spine and nervous system function optimally, your body adapts better to stress and stays resilient. Prevention isn’t just a saying — it’s science-backed.

Prioritize your health before pain becomes the reminder. Small, consistent actions today lead to lasting wellness.

(References: U.S. Department of Health & Human Services, 2020; Coulter et al., JMPT 2018; Goertz et al., JAMA Network Open 2022)

10/28/2025

🦶🏼 Ankle Mobility 🦶🏼

Do you ever feel like your squat stops halfway down?
Do your heels lift up when you squat?
It may not be your hips or knees… it’s your ankle mobility!

Good ankle flexion and extension are key for:
👉🏼 proper squat depth
👉🏼 walking mechanics
👉🏼 balance
👉🏼 injury prevention

These simple drills help improve your ankle mobility, improve flexibility in your calves and shins, and gives your body the freedom to move the way it should 😃

Address

3481 Cook Street
Victoria, BC
V8X1B3

Telephone

+12504778143

Website

http://www.backfit.com/

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