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

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 😃

10/21/2025

Good health isn’t random — it’s built on consistent choices. As a chiropractor, I see every day how lifestyle habits like movement, posture, sleep, and nutrition directly affect how your body functions. Research shows that even small, intentional changes — such as regular mobility work, spinal alignment, and daily physical activity — can reduce pain, improve nervous system function, and enhance overall wellbeing.

Try starting with one positive change today — your future health depends on the choices you make now.

📚 References:
• World Health Organization. “Physical Activity Fact Sheet,” 2024.
• Pickar JG. Neurophysiological effects of spinal manipulation. Spinal Cord. 2002.
• Booth FW et al. Waging war on modern chronic diseases: primary prevention through exercise biology. J Appl Physiol. 2012.

10/16/2025

💻 Wrist and Forearm Relief 💻

If you spend hours at a computer, your wrists and forearms are probably craving some attention.

Do you ever feel symptoms of tennis elbow, or wrist pain like carpal tunnel? These stretches target your forearm flexors and extensors — the muscles that tighten up from hours of typing and texting.

✅ Improve wrist mobility
✅ Reduce forearm tension

Try these exercises in the morning or lunch break to keep your forearms healthy and happy 😃

10/09/2025

Did you know…
Stretching can do more than improve flexibility — it can actually support digestion and reduce back pain.

As a chiropractor, I often remind patients that gentle, regular stretching helps stimulate the parasympathetic nervous system — the “rest and digest” response — which can enhance gut motility and ease tension in the abdominal and lower back muscles. Research shows that specific movements, such as spinal twists and hip flexor stretches, can reduce mechanical strain on the lumbar spine and even improve digestive comfort.

It’s a simple reminder that movement truly supports more than just mobility — it helps your body function at its best.

✨ Move well. Digest well. Live well. ✨

👇 Try a few gentle stretches today and notice how your body feels.

📚 References:
Kaur, J. et al. (2021). Effects of Yoga and Stretching on Functional Gastrointestinal Disorders. Journal of Clinical Gastroenterology.

Gordon, R. & Bloxham, S. (2016). A Systematic Review of the Effects of Exercise and Stretching on Chronic Low Back Pain. Journal of Physical Therapy Science.

09/08/2025

Health isn’t luck — it’s built on daily choices.
While genetics play a role, research shows that lifestyle habits account for the majority of our long-term health outcomes. Factors like movement, nutrition, stress management, and sleep have been shown to influence up to 70% of our overall health, while genetics explain only about 30%.

This means our day-to-day decisions are far more powerful than we often realize. Choosing to move your body, eat well, manage stress, and care for your spine can make the difference between surviving and truly thriving.

📖 Reference: Schroeder, S.A. We Can Do Better — Improving the Health of the American People. Health Affairs, 2007; 26(3): 637–648.

✨ Your health is your choice. What’s one healthy choice you’re committing to today? Share it in the comments ⬇️ and let’s inspire each other to stay on track. Don’t forget to save this post as a reminder, and follow for more health tips backed by research.

08/25/2025

Your core is more than aesthetics—it’s your spine’s built-in safeguard. A recent randomized controlled trial found that dynamic neuromuscular stabilization training significantly improved core muscle function and posture in people with chronic low back pain—showing better muscle activation, balance, and reduced disability (Nguyen et al., BMC Musculoskeletal Disorders, 2025).

Strengthen your deep core—especially stabilizers like the transverse abdominis and multifidus—to enhance spinal control and stay injury-resilient.

Address

3481 Cook Street
Victoria, BC
V8X1B3

Telephone

+12504778143

Website

http://www.backfit.com/

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