Tag Archives: posture

For example:

Mechanically - If you saw a car with one wheel crooked, it wouldn't be moving too straight down the road and would make you wonder what kind of accident had happened. Also, why isn't that person maintaining their vehicle? As we know that proper maintenance will extend the life of the car.  The same intuitive thoughts come to our heads when we see people with poor posture. What happened? That doesn't look comfortable. I hope they are doing something about their posture.

Physiologically - Our body pumps and moves fluids constantly.  If there is any physical pressure on any of these pumps, the body doesn't physiologically work as well.  Example: put pressure on a hose, and the water doesn't come through as well... What pumps can you think of in the body? What postures can you think of that would negatively put pressure on a "pump"?

Neurologically - The spine protects the spinal cord, which sends messages from and to the brain.  The neurology in the body consists of the brain, spinal Cord, and nerves and is very important.  In poor postures, the spine is put under more stress, which is a much more difficult job in preventing direct pressure on the spinal cord.  Most of us have experienced direct pressure on a nerve in the experience of hitting your "funny bone." Ouch! But not all pressure that builds up on the nerves in the body are originally so sore and obvious.  Poor postures create a build up of negative pressure on the nerves through the spine. This type of pressure typically builds up in the shape of headaches, arm numbness, neck pain, sciatica, etc.  But nerves don't only cause pain. They also send messages to and from the brain.  When the neurology is bothered from the spine, it can also negatively impact the signal originating from the brain.  This looks like you trying to access the pictures on this blog post, but your phone's WiFi signal is lower than normal creating a lag in your phone's ability to function.  Poor Posture leads to poor signal from the brain to your body.

As a Chiropractor, I am constantly evaluating my patients postures with a trained eye and touch.  I want to make sure you know what I am looking at and why. Then I want to make sure you have action steps to address your posture in order to live towards a longer, more comfortable, and active life.

What am I looking at when evaluating posture?

These landmarks are important for you to be aware of in your postures and your family's.  If you notice any postures that are not proper, something isn't proper, set up an appointment.

When I evaluate my patients' postures I am looking at landmarks including their ears, shoulders, and hips.

I drew out some stick figures to try and simplify this for you:

[gallery columns="1" ids="773,774,775,776"] evaluating posture Dr. Peever Chiropractor

Is evaluating posture that easy?

You evaluate postures every day when looking at your family and friends. It can be easy, but you also have to purposefully pay attention to it as small changes in posture can make a big impact on your body's ability mechanically, physiologically, and neurologically.

The more difficult aspect of analyzing posture is through the leg length reactivity evaluation.  This is how I evaluate patient postures in my Chiropractic office every day.  When the patient is lying down on the table, if their is any deviation in their posture it is magnified down to their feet, which showcases in a short or long leg.  Through challenging your body through different movements while analyzing your leg lengths, I can help you fine tune your posture towards the ideal posture.

Is there an ideal posture?

There are definitely better and worse postures.  However, an ideal posture is not something that once you have you have forever. It is something that you must continually strive towards.  You may never reach the hypothetical perfect posture, but the closer you get to it and the longer you have it the better your body will function.

You also don't want to sit or stand constantly in a perfect posture as the body is designed to be moving! This concept is discussed further in my talks on Sitting Kills Moving Heals.

Posture? Who cares? You should!


Want to do something about your posture?


Chiropractic is for you!

Chiropractors are trained to specifically measure, analyse, and encourage you towards better posture and better health.

What exercises can I do for my posture?

These are my favourite posture exercises to do myself, and the ones I frequently suggest to patients:

Chin Tuck - We are typically hunched forward "zooming" into a computer screen.  If you notice yourself doing this, pull your chin back with your head above your shoulders.  Keep your shoulders back and low and your eyes looking straight forward (don't look down).  If you are doing this properly, you will give yourself three chins... So don't do this in front of others. I usually suggest holding it for 5-10 seconds frequently throughout the day. You can do this in the car, at your desk, standing, lying down, or sitting.

Reach Back - If you ever find your shoulders slouched forward...stop...and reach back.  Spread your arms back in a wing like position and pinch your shoulder blades together low.

Reach up - Reaching up above your head is an excellent way to stretch and take pressure off your back's slouching positions.

Movement - The best sitting posture is one where you are constantly moving.  So keep changing your sitting posture! This is discussed further in Sitting Kills Moving Heals.  You'll even notice in the Straighten Up Canada app from the Canadian Chiropractic Association that the majority of posture exercises are about getting movement back into your body.  I highly suggest you check them out at http://www.chiropractic.ca/straighten-up-canada/

Practice Body Awareness - I always try to get my patients to be aware of the signals their body is telling them, and to listen to those internal innate signals.  These hints the body gives you aren't always pain, but are typically stiffness, discomfort, irritation, etc. It will be different for each person, so if you can figure out the hints your body tells your throughout your day, your body will thank you with better health.  Practicing body awareness means to move when your body tells you to move, rest when it says rest. This is important in our busy, convenient, and sitting lives.  Listen to your body...Get up and Move!

Find balance in your activities -  Don't just work out one side of your body.  Strive to find balance in all your activities.

Core Exercises - Be careful with core exercises.  The core muscles are very important for proper posture, but often my patients are injured from improper core exercises.  Improper core exercises put too much strain on the spine. They typically include core exercises that have bending or twisting involved in the low back.  Don't do sit-ups.  Don't constantly twist the low back when holding weights.  Yes, you will get stronger muscles, but at the expense of an injured back.  Better core exercises will strengthen the muscles but not over load or strain the joints.  Examples of better core exercises are planks, side bridges, or back bridges.  "Bird Dogs" are another core exercise that trains the low back muscles towards encouraging a proper posture.  For more information on these exercises, connect with me or read up on the books by Stuart McGill.

I encourage you to get the app Straighten Up Canada from the Canadian Chiropractic Association and to share with your friends and family members your favourite posture exercises.

Another great Blog for you to read would be on sleeping postures and sitting postures.

Why again is posture so important?

People have been making a big deal about "posture" for centuries. Remember those old television ads that show ladies walking around with text-books on their heads, mumbling "the rain in Spain...falls mainly...in the plain?" Why were they - and why are we still making posture such a big deal? Because...

Excellent posture is not only beautiful to look at, but it also reflects self-confidence. This can be beneficial in any environment where you want to be more impressive, like at a job interview or on a first date? Improper posture causes misalignment in your spine, and this can put excessive stress and strain on muscles, joints, and the supporting connective tissues. Posture can even impact your brain! Research on this topic is highlighted in Amy Cuddy's book called Presence and discusses how being in different postures can impact the brain, how you feel, and how you perform.  Being in a powerful posture can help you be more confident and perform better. Being in a collapsed depressed posture will encourage your brain to set into a depressed state!  From what you learned above, you know that you can change your postures.  Change your posture - Change your brain! You are worth it!  Watch her TED talk on this topic here: Regardless of which type of posture you are talking about, one of the most important factors in good posture is the proper curvature of your spine. The spinal column is made up of 26 bones stacked one on top of another, combined to form 4 different postural curves from top to bottom: cervical, thoracic, lumbar, and sacral as shown in the attached link. Any alteration in the natural curves of the spine will also lead to vertebral subluxations.  These are specific areas of the spine where one vertebra does not move properaly relative to another.  When this happens, nerves that exit the spine at the level of the subluxation can become irritated, as well as the muscles attached to these vertebrae.  If these areas are not adjusted by your Chiropractor, then function will not be restored, leading to chronically tight and restricted segments.  Long-term, this makes it near impossible to maintain proper posture. To Read The Full Article... Click On The Link Below.
Some new research in 2015 has shown degenerative changes in the spine can be influenced by your posture!  Check out this article:

Dr. Peever learns from the American Posture Institute at CalJam 2017

I was fortunate to get to see Dr. Krista Burns from the American Posture Institute speak at one of the biggest Chiropractic conferences in the world, California Jam 2017.  Dr. Krista brought an excellent presence to the stage and was able to share a few things about how important posture is to the brain.  She mentioned a new phrase that I hadn't hear of before, "Digital Dementia".  The forward head posture that we are seeing so often in our desk workers and youth is unfortunately linked to signs of dementia in kids!  It is also linked to early mortality, heart attacks, depression, and asthma!
"[Forward spinal posture or kyphosis] may be associated with adverse health consequences including impaired physical function, pain and disability, impaired pulmonary function, and increase mortality" - Progressive Spinal Kyphosis in the Aging Population 2015
Fortunately, the solutions are simple.  Unfortunately, you do have to do something about it.  Getting upright takes effort, but is essential for you to be a fully functioning human being.  Get your head up! Dr. Krista also talked on practical tests regarding posture and the brain or neurology.  These we do use often in our Chiropractic office in Mississauga and are of great help to understand how deep the problem has become into a person's "muscle memory" or brain patterns.
The excercises that Dr. Krista mentioned were regarding extension exercises for the spine as well as sitting on wobble boards or cushions.  This makes it difficult for your brain to maintain a simple "comfortable" balance and prevents it from becoming lazy.  A lazy brain may be "comfortable" but is definitely NOT healthy. If you sit or use mobile devices often, you will need to place more emphasis on your postures.  To start, stand up and look around you. Next, schedule a chiropractic appointment to help! Dr. Callum Peever - Chiropractor in Mississauga.

The Best Chiropractic Posture Exercise in The World

This is the chiropractic posture exercise that Dr. Cote considers to be the best chiropractic posture exercise in the world.  Our patients at our chiropractic wellness clinic in Mississauga think so too!
  1. First lie on the floor (carpeted floor is better) or a yoga mat will do. Your knees should be bent with your feet on the floor.
  2. Your arms should be along the side of your body, with your hands in contact with your thighs.
  3. From this starting position slide your arms along the floor as high as you can without experiencing pain (like making a snow angel). In this arm position relax your arms, upper back, and neck muscles and count to 20.
  4. After this, return your arms to the starting position by sliding them down on the floor the whole way.
  5. Repeat this 6 times. This exercise will be more effective if you can do it once or twice a day.
  [caption id="attachment_1271" align="aligncenter" width="300"]Chiropractic Posture Exercises This is the best chiropractic posture exercise in the world according to our Mississauga chiropractor Dr. Cote[/caption] It is important to remember to do these back posture exercises slowly, don’t rush the movement and make sure your arms are in contact with the floor the whole time. Discuss these back posture exercises with your Chiropractor!

Forward Head Posture with Anterolisthesis improved with Chiropractic

    This following article discusses the impact that a bone in the neck can have on the body when “slipped forward”, and the surgical and chiropractic approach to helping the patient. Trauma is a factor to this “slipping forward”, but also bad posture over a long period of time. The chiropractic care to address the spinal posture was able to greatly help the patient and reduce the amount the neck bone was “slipped forward”. Ideally, this can help a person who would like to avoid having neck surgery to address a degenerative cervical Spondylolisthesis (slipped bone) but can also be a good reminder for people about how important posture can be. -Dr. Callum Peever - Chiropractor in Mississauga Reduction in Cervical Anterolisthesis & Pain in a 52-year-old female Using Chiropractic BioPhysics Technique: A Case Study and Selective review of Literature. Abstract "Objective: The purpose of this study is to report on the structural and symptomatic improvements made in a patient with a cervical spondylolisthesis using Chiropractic BioPhysics Technique." "Clinical Features: A 52-year-old female presented for chiropractic care with frequent and severe neck pain, neck stiffness, and pain in the upper back. A neutral lateral cervical x-ray displayed anterolisthesis at C4-C5 measuring 2.4mm (ideal is 0mm). Also present was an anterior head translation." "A 52-year-old female presented with neck pain, neck stiffness, and thoracic pain. The patient indicated that she experienced the pain frequently and that the pain was severe and produced a tense and swelling sensation to her lower cervical and upper thoracic areas. The patient denied a history of trauma to the area." "Intervention and Outcomes: The patient received chiropractic care 30 times over 3 months using Chiropractic BioPhysics technique protocols. Follow-up examination revealed that the patient achieved a correction of her C4-C5 spondylolisthesis from 2.4mm to 0.7mm. Her anterior head translation was reduced from 19.6mm to 9.0mm, and the absolute rotational angle from C2-C7 improved from -22.8° to -26°. The patient also reported a resolution of her pain, stiffness, tension and swelling symptoms." "Conclusion: This case study demonstrates the successful reduction of cervical spondylolisthesis and improvement of sagittal spinal alignment and cervical lordosis in a 52-year old female with cervicothoracic pain and postural abnormalities using Chiropractic BioPhysics technique. Further research is suggested for either a case series or a clinical trial to see how conservative chiropractic care can negate the need for surgical intervention of cervical spondylolisthesis." "Degenerative cervical spondylolisthesis (DCS)" "Spondylolisthesis of the spine refers to an anterior or posterior displacement of the vertebrae relative to the vertebrae below." "DCS occurs secondary to a degenerative cascade starting with joint narrowing, marginal osteophytes, and bone fragmentation eventually leading to capsular laxity." "Often the first symptom of a spondylolisthesis is neck pain. Patients may also present with signs of varying levels of neurological compromise. The possible consequences of untreated DCS include worsening pain, myelopathy, radiculopathy, and in rare cases, vertebral artery stenosis."  

Surviving Your Commute

Apparently every 17.9 years you are in a car accident.  But everyday we sit poorly during our commutes. This daily static posture has negative long and short term effects on our health that we can change. If you can't change your commute times, definitely start working on your commuting postures. The secret to a great posture is to continuously change your posture! From your head position to your hips. Keep shifting around. My patients find that once they begin listening to their body with the help of Chiropractic care, this becomes innate.  They move when their body tells them too. Better health is as simple as that. Movement is life and the absence of movement is... Appreciate and Celebrate Life, Dr. Callum Peever Dr Peever speaking 2017 on health strategies at the workplace in Mississauga Dr Peever speaking 2017 on health strategies at the workplace in Mississauga

Poor Posture isn't a new problem

Posture problems aren't new.  Here is a pamphlet cover from the 80's encouraging that good posture works and the poor posture hurts.  The pam phlet encourages good standing posture, good posture in motion, and posture exercises.  It discusses the three natural curves in your spine (cervical, thoracic, and lumbar curve). poor posture hurts good posture works - 1986 pamphlet front page

How does good posture feel?

    "You know you're in good posture when you can feel your ears, shoulders, pelvis, knees, and ankles lined up on the plumb line.  So take a minute to close your eyes and really feel your body position in space.  The more 'body aware' you are, the easier it is to find and fix a problem."  - More and more people are becoming less body aware, which is making these posture assessments, such as the one indicated above from this pamphlet easily usable.   Someone that is under Chiropractic care will have a much easier time becoming 'body aware' and using these types of exercises to determine if their postures are in, or out!  We often have patients at the office tell us that they are here to get adjusted because they are 'out of alignment', or fee that their 'hips are crooked', or 'one foot feels longer than the other'.  Some patients notice this in their walking, driving, sitting, standing, or sports.  One patient notices that her stirrups when riding on her horse feel lopsided.  Fortunately, Chiropractic helps her find her balance and proper posture! Helping her perform better on her horse!  Posture matters!" ["post_title"]=> string(59) "Mississauga Chiropractor shares why Posture is so Important" ["post_excerpt"]=> string(0) "" ["post_status"]=> string(7) "publish" ["comment_status"]=> string(4) "open" ["ping_status"]=> string(6) "closed" ["post_password"]=> string(0) "" ["post_name"]=> string(27) "why-is-posture-so-important" ["to_ping"]=> string(0) "" ["pinged"]=> string(0) "" ["post_modified"]=> string(19) "2018-07-09 11:18:22" ["post_modified_gmt"]=> string(19) "2018-07-09 11:18:22" ["post_content_filtered"]=> string(0) "" ["post_parent"]=> int(0) ["guid"]=> string(38) "https://www.erinmillshealth.com/?p=484" ["menu_order"]=> int(0) ["post_type"]=> string(4) "post" ["post_mime_type"]=> string(0) "" ["comment_count"]=> string(1) "0" ["filter"]=> string(3) "raw" } -->

Mississauga Chiropractor shares why Posture is so Important

Your Mississauga Chiropractor shares why posture is so important


Who cares about posture?

Look at your posture, others do.

Through posture you can see someone’s mood, energy, and confidence. Next time you are in a line up (like at a passport office), take a look to see who is happy, sad, depressed, angry, or frustrated.  Without even talking to them you can spot it.  You may even notice your postures when you are in different moods.

You can also see someone’s health (or lack of health) through their postures.   Postural shifts in the spine and body tell a story as to how your body is functioning, or how healthy it is at that moment.  You may feel okay. But your body is not moving or functioning at its best.

Poor Posture = Poor Health

Poor posture not only shows us poor health, but can also negatively affect the body mechanically, physiologically, and neurologically.


presence title page



I recently read the book Presence by Amy Cuddy and was very impressed at how congruent the information was with what I see in and discuss with my Chiropractic patients .  A Chiropractic advocate, Bill Esteb, had mentioned that this book was a great read so I picked it up.  In this book the author discusses her story through recovery and excelling after a brain injury, how she got into researching about presence and personal power, as well as the research relating to postures and presence.

My favourite aspect of this book is how the author discusses the research related to how the body can impact the brain.  By adopting powerful, happy, sad, or angry postures, you can create those feelings and experiences in yourself!  Once aware of this physiological phenomenon, you need to take advantage of it.

Your posture matters to not only your spine and nerve system, but also to your brain, moods, and feelings of power or powerlessness.

Posture matters and you can impact it.

Check out the book here:

Here is a video of the author Amy Cuddy presenting this information in a TED talk! Enjoy!

Natural Trees

Bad Balance Associated With Brain Damage And Decline

Bad Balance is Associated With Brain Damage And Decline

I recently came across this study from Japan that found an association between postural instability (bad balance) and early pathological changes in the brain and functional decline, even in apparently healthy subjects.  Check out the article, read my insights, and also read the case of a young boy with a traumatic brain injury leading to balance and coordination problems who was able to improve with the help of Chiropractic! – Dr. Callum Peever

Association of Postural Instability With Asymptomatic Cerebrovascular Damage and Cognitive Decline
The Japan Shimanami Health Promoting Program Study

The postural instability was identified and assessed with a one-leg standing time test and posturography findings.  I am uncertain what specifically posturography entails, but can deduce that it is a measure of a person’s posture.  I do understand one-leg standing times and tests and use it frequently in my chiropractic offices in Hamilton and Mississauga.

One Leg standing tests in my Chiropractic Offices in Mississauga and Hamilton

One-leg standing is an important function of a functioning body.

If you cannot stand on one leg, you cannot confidently walk or go up stairs, and it is also difficult to walk and down stairs.

This greatly impedes a person’s ability to maintain there independence and I will usually say that if you cannot stand on one leg for over 5 seconds – you need a cane or support.

The coordination of balancing on two legs against gravity is challenging for the body, but we do get good at it through our neurodevelopment as a child.

Standing on one leg is much more difficult, but once again our bodies do get impressively good at coordinating all of the neurological reflexes and mechanical motions required to stand on one leg well.

How do you use one leg standing time in your Mississauga Chiropractic office?

I will typically have patients stand on one leg or balance with their eyes closed when undergoing a chiropractic exam to determine how well their brain is able to connect/communicate/coordinate their body against gravity.

I notice that people with a health history of hitting their heads will be more unstable when attempting to balance.

It is interesting is to see that these researchers in Japan found an association between postural instability and cognitive decline and brain damage.

Improving one leg standing tests in an elderly chiropractor patient – 

In my chiropractic offices I have seen patients improve their one leg standing times, postures, and balance while undergoing regular chiropractic care.

John is a chiropractic patient in his 90’s who was very unstable when I first started working with him.  He was also very rude and could not handle the other social interactions throughout the waiting room at my chiropractic clinic.  Through weekly chiropractic adjustments it has been amazing to see the improvements in John’s balance over the year.  His confidence has also noticeably improved and his demeanor with other people.

Even though this study from Japan did not discuss improvements in posture and spinal mechanics impacting the health of the brain, we do see the impact in our chiropractic offices, such as in John.  There are studies regarding neuroplasticity that highlight the amazing ability of the brain to continue to change, grow, and improve even at any age.

If you are noticing that your balance is decreasing, start making an impact to improve it now as it can be associated with cognitive decline and brain damage.

Recognize that Chiropractic care is aimed at helping keep your nervous system clear of interference so that the brain can communicate well with the body, which can help you improve your balance in life and help you live well.

Are there other studies I could read if I am curious to learn more?

Here’s another recent study “…showed statistically significant differences in static balance parameters between patients with spinal canal stenosis compared with the asymptomatic group.” -A comparative analysis of static balance between patients with lumbar spinal canal stenosis and asymptomatic participants.

Here is a 2015 study showing excellent results of patients being helped by chiropractic care when experiencing dizziness or balance disorders :

The Role of Chiropractic Care in the Treatment of Dizziness or Balance Disorders: Analysis of National Health Interview Survey Data.

And here is a pdf report about how Chiropractic adjustments can make you smarter! Can Chiropractic Adjustments Make you Smarter PDF

Here to help you improve your brain health through chiropractic care!

Dr. Callum Peever – Chiropractor in Mississauga at Erin Mills Optimum Health

phdabis presentation on balance in the workplace by Dr. Tiffany and Dr. Callum
Peel Halton Dufferin Acquired Brain Injury Services presentation on balance in the workplace by Dr. Tiffany and Dr. Callum

Improvement in a young patient with a traumatic brain injury that led to balance problems

The following are excerpts from a 2016 research article from the journal of pediatric, maternal, and family health regarding the case of a boy who had a traumatic brain injury causing many coordination and balance problems.  Fortunately for this boy, his family sought chiropractic care and he was able to improve his coordinate and balance, leading to more confidence and improved quality of life. Amazing! – Dr. Callum Peever – Chiropractor in Mississauga at Erin Mill Optimum Health

Improvement Following Chiropractic Care in an 11-year-old Male with Traumatic Brain Injury: Case Report & review of Literature

“Clinical Features: An 11-year-old male presents for chiropractic care with a history of traumatic brain injury (TBI) as a result of a motor vehicle collision 5 years prior. The patient lacked proper motor control and use of his left hand and lacked balance and coordination of the lower extremities. The patient had difficulties with speech and was unable to find balance of a global wobble board and took 5 minutes to find balance on a uniplanar wobble board and held it for 5 seconds.”

“Intervention and Outcome: The patient received chiropractic adjustments characterized as high velocity, low amplitude (HVLA) thrust type known as Diversified and Thompson Technique. In addition to adjustments, neuromuscular re-education was utilized to provide increased coordination for left upper extremities and proprioception for lower extremities. The patient received care over a period of eight months consisting of 28 visits. As a result of the care he received, the patient demonstrated improved coordination, is able to balance on a global wobble board, is better able to enunciate words and has an improved quality of life.”

“Conclusion: This case report provides supporting evidence on the effectiveness of chiropractic care in children with traumatic brain injury.”

“Case Narrative: An 11-year-old boy with a traumatic brain injury 5 years prior involving many fractures leading to decreased strength and coordination. The mother stated previous practitioners reported there was nothing more that could be done to improve her son’s coordination. On postural examination, the patient demonstrated an anterior head carriage with bilateral rounded shoulders.”

“The patient received care over a period of 8 months consisting of 28 visits. As a result of the care he received, the patient demonstrated improved coordination, is able to perform finger-to-nose without hitting himself, is able to balance on the global wobble board, and is better able to enunciate words. The patient’s mother stated “The other day he ran to me saying he was able to tie his shoes and had me watch him. He was not able to button his pants, dress himself, or tie his shoes before coming here to the clinic. Now he is able to button his pants, dress himself, and tie his shoes without any help. He is getting better grades in school and is now participating in sports and activities in his Physical Education class. He is so much happier and more independent.””

“Conclusion: The case study demonstrates that chiropractic combined with neuromuscular re-education and therapeutic exercises may be effective in improving coordination, strength and balance due to a Traumatic Brain Injury.”

Continue reading

Worst Sleeping Posture discussed by Mississauga Chiropractor

What is the worst sleeping posture?

DieterRobbins / Pixabay

As a Chiropractor in Mississauga, I constantly teach patients about the best, and worst sleeping postures for their back and neck health. This will not only help them get rid of their neck pain and back pain, but can also help them get the momentum in their body’s favour by increasing their sleep quality and the improving the spine and nerve systems natural ability to be healthy!  Read more to learn what is the worst sleeping posture!

How should be head and neck be when sleeping on my side or back?

The question about how to best sleep is also discussed below.  Keep reading to learn about how your neck and back should be when sleeping on your side or back.

Check out this video by Dr. Callum Peever to hear how he answers these questions to the CDI College students, or read the transcript below.  The answers are highlighted.

Transcript from the video on sleep postures

Continued from CDI college presentation 2014

What is the worst posture to sleep in?

On your belly.



Your back is extended and you do put pressure on your joints. Also, your neck is twisted the entire time you sleep. Everyone turn your head right now and try to hold it there. Your going to notice that it doesn’t feel very good. Imagine doing that for 8 hours.

Remember that brain which has wires coming out through the spine? Guess where those wires (the spinal cord) attaches. That spinal cord attaches at the base of the skull and at the base of the pelvis. Everywhere else it floats. If we take that wire and twist it we will have more tension build up through that wire. When you twist an elastic up it builds up potential energy to the point it is ready to snap. That is the same thing that people do when they sleep on their stomach – the stress that entire spinal cord out. That is not good.  Every time that I drop this marker, gravity will pull it down. It is a universal law. Every time you keep pressure on the spinal cord it is not going to work as well.

Who sleeps on their side? How do you keep your head when you are sleeping on your side?

Ideally you want your posture to be like how you are standing when you are sleeping. Symmetrical. If you are on your side you ideally want your head in a position that prevents it from twisting sideways. Also, you can have a pillow between your knees so that your legs don’t crowbar your pelvis and put unnecessary strain on your sacroiliac joints.

Who sleeps on your back?

You want to support the head and neck so that you are not over bending the neck. Remember, you want it to be like you are standing up. In hospital bed they will even bend the knees slightly. You can put a pillow beneath the knees at home.

How do we get out of bed ourselves? Do we do a sit up everyday? No. We turn. To get out of bed ourselves we turn and let our bodies’ counterweight us up.  First step is you are going to roll onto your side. Then knees off the bed. The legs are now going to counterweight you and with some arm pressure you will roll up to a sitting position. That is how you should be getting out of bed in order to not put too much pressure on your back. I don’t want to hear about any of you doing sit ups first thing in the morning.

The same thing goes for getting into bed. Sit first. Then roll onto your side. Try to get your legs up and then roll onto your back.

Dr. Callum Peever – Chiropractor in Mississauga at Erin Mills Optimum Health

Want to read more on sleeping postures? Keep reading!

Sleeping on your stomach is not a good idea.  It not only puts pressure on the joints in the neck, but also twists and strains the spinal cord and nerves.  We always suggest to patients to stop sleeping on their stomachs, but we understand that it can be a habit and will take time to change (sometimes years).

Sleeping on your side or back is better, but you need to be in a relaxed posture with no stretching of the neck, back, legs, or arms.  A proper pillow is a must with a thicker pillow for your side and a contoured one for back sleeping.

This takes effort and you need to work on it throughout your entire life, but it is worth it!

Our Chiropractors can discuss with you your sleeping postures to ensure that you are creating the best situation for your body to rest possible.

Read the attached newsletter immediately below (PDF) to get even more ideas regarding sleep postures and pillows.   You can also read about why postures are important on this site as well! And contact us if you need help implementing these strategies into your life!

Download PDF

Sleep, Insomnia, and Chiropractic

If you are having trouble sleeping at night, you are not alone. More than one-quarter of the U.S. population report they occasionally do not get enough sleep, while nearly 10% admit to experiencing chronic insomnia. In Canada, of those with sleeping difficulties, approximately 18% get less than five hours of sleep per night.

For some people, lack of sleep is self-induced. Working long hours, taking care of the kids and increased stress-load can lead to a restless night. Abuse of recreational drugs or alcohol, or too much caffeine may lead to less time spent in deep sleep at night.

If you find yourself experiencing sleep problems, your Chiropractor would like you to pay particuarly close attention because this could be detrimental to your health in a number of ways.

If lack of sleep is starting to affect your concentration, memory. or mood, you may have a sleeping problem. Chances are trhat it is just a case of nerves, or an inability to deal with life’s stress. But to be on the safe side make sure you see what may be causing your sleeping irregularities. Early detection and correction lead to the greatest odds for recovery. However, most sleep problems are related to other conditions or situations.

If you do not want to have to take pills to improve your sleep, make your next step an appointment with your Chiropractor.

Melatonin, Sleep, and More

Having a difficult time sleeping? In pain?

We see this countless times a day in our patients in Mississauga. Our team has lots of strategies to ensure your body is performing at its best throughout your life tasks (sleep being one of those tasks!).  Our recent newsletter focuses on Melatonin, sleep, and its impact on pain.

Here’s a little part from the newsletter:

“The reserachers evaluated the subjects for pain, sleep quality and analgesic use. The melatonin supplementation was found to improve sleep quality and lessen pain, reducing the need for mapin medicaine by 80 percent.”

Take a look (I’ve attached the file) and connect with our experts to learn more.


Dr. Callum Peever

One Bad Night’s Sleep …

The field of epigenetics is teaching us more and more about how our lifestyle impacts the expression of our genes, and our offsprings!  We encourage and empower our patients towards living their optimum.  Sleep is a large part of that equation!
Read this article to see how a bad nights sleep can negatively impact your health through your genes.

sittingkills moving heals

Sitting Kills Moving Heals health talk in Mississauga

Sitting Kills Moving Health Health Talk in Mississauga

Your body declines rapidly when sitting for prolonged periods of time.

It is not how many hours of sitting that is bad for you – BUT how many times you interrupt that sitting which is GOOD for you!

Break up your sitting routine and move.

Mississauga Chiropractor, Dr. Callum Peever, will be presenting this topic at:

Goodness Me Mississauga on August 13th, 2015 at 730pm


Based on the concepts presented in the book “Sitting Kills Moving Heals” by Joan Vernikos, Dr. Peever will bring to light the perils of a sedentary lifestyle and offered easy to implement solutions for the home and office.

Dr. Peever presents on this topic regularly in the Mississauga and Hamilton area. Watch previous presentations below:

“Movement is life and the absence of movement is death”

-Dr. BJ Palmer – Developer of Chiropractic

Video – Sitting Kill Moving Heals presentation at MIP 2014 Transcript


Get you curious and excited

Help you live towards a longer, more comfortable, and active life.

That is what I do as a Chiropractor and what my goals for you today are.


BJ Palmer – the Developer of Chiropractic – “Movement is Life and the Absence of Movement is Death”

Right now movement and sitting are very hot topics media. But this topic isn’t new. With our modern lives we sit to get hear, we sit at the office, we sit at home, and sometimes we even sit to exercise.

Book – Sitting Kills Moving Heals by Joan Vernikos NASA Scientist.

I am going to take what I see in my office, combine it with the information from this book and what is in the media in order to get you concepts that are simple to use.

What is the most important part of your body?

What do you think?

Heart? What does the heart do? What tells the heart to pump? – The brain.

Your brain is the most important part of your body. Your body thought so and completely enclosed your brain in bone. Step 1 – don’t hit your head.

The brain coordinates and controls everything that we do and it does so through wires. The wires are called nerves. The nerves come out through the neck, they don’t come out your ears. They go to every part of the body. Even to the heart.

The spine supports that and in Chiropractic we work to make sure that the spine is not interfering with the nerves and that you can stand up straight.

Having a sedentary lifestyle causes rapid progression of the kinds of changes we associate with age.

What kind of changes do we associate with age? Not just white hair. Arthritis, sore joints, weaker bones, osteporosis, osteopenia, muscle loss, stooped forward posture, risk of falling and breaking your hip. The heart is not as adaptable and you can’t go up stairs as easily.
They see these same changes in people who are sedentary, not moving, as well as those who go up into space.

Bone density decreases 5%/month in astronauts or 1%/year as we age. Muscle mass and muscle strength decreases, stooped posture, reduced reflexes, increased fatiguability, decreased cardiac output, etc…

They see these same things if you are stuck sitting or in someone who is experience prolonged bed rest or if you send someone to space.  Why does it happen when you are sent to space? Less gravity. They don’t have to move too much. Remember we talked about the most important part of the body? That brain is an adaptation machine. You throw something at it and it figures out how to adapt to it. You put gravity on it and it makes bigger stronger bones. You stand up most of the day and those muscles will figure out how to keep you upright. If you sit most of the day they will figure out how to keep you sitting. When you go up to space there is not much weight to push against, so you don’t need muscle. There is less gravity pulling on your bone, so you don’t need as much bone. And you are not balancing so you don’t have to practice your balance or reflexes.

As soon as they come back from space they look old and elderly.

Sedentary Lifestyle creates the same physiological changes in aging and that are seen in astronauts when in space

Picture of Chris Hadfield and John Glen.

John Glen went into space in his 70’s and he had the same physiological aging effect that you see in other astronauts when travelling in space. But above all the astronauts recover when returning to Earth. When they go up to space they lose the bone mass, the coordinate, the muscle mass, their heart gets weaker. But when they come back they are worse off, but then their body adapts to life on Earth once again.

That body has an amazing ability to adapt and heal at all ages.

Sitting for extended periods of time is a risk factor for poor health and premature death. Whether it be heart attacks, strokes, or cancer. Sitting or a sedentary lifestyle all day, which most of us do, even if we do get to the gym for an hour a day, the rest of the day is sitting.

Sitting is Bad..okay. Now what can we do?


Action Steps


“Movement is Life and the Absence of Movement is Death.”

We get people moving and help counteract the effects of sitting.

Show me your worst sitting posture.

One of the worst is when the head is right up to the computer screen. You will see this in your kids nowadays on their phones. Whenever your head is forward to your shoulders, you are adding more pressure on your spine and spinal cord where it comes out of your skull – which is not good for you. You do this for a short period of time and your body can adapt. If you do this for a long period of time it becomes a ride on the cruise ship to the nursing home.

Show me a good posture.

Everyone sits up in a military like posture immediately. If we try to sit up like this the whole time our bodies will be exhausted and can wear out just as quickly – but maybe less slouched.

How do kids sit?

They can’t sit still. They are constantly moving around. But then we teach them in school to sit still and to not make any noise. We learn how to sit still. Naturally, innately, we want to move around. We need to learn from our kids and take their innate strategies over to our sitting workplaces.

With sitting it is about moving.

A slouched posture is bad and if you do this all day it will lead you towards a nursing home. If you slouch for a few minutes and then realize it and switch out of it to stretch back it will be much better for you.

The same thing if you are always sitting up straight. You are going to exhaust your back and you won’t have fluid pumping through the numerous joints. So keep changes your postures and positions so that you can get your body to constantly adapt.

Simply standing up 30 times a day can counteract the effects of sitting, even if you are exercising.

I am not saying don’t exercise, but I am telling you to incorporate many standing habits into your daily routines so that you can constantly challenge your brain and body to adapt.

There are unlimited ways to move. (from Gardening, to Juggling, and more!)

Try out the energy shake! Stand up and shake everything you can until you smile. Then sit back down. It is very silly but as soon as you start moving it will flood your brain with movement information which the brain loves.


I help people live towards a longer, more comfortable, and active life.

Dr. Callum Peever