Proper Exercise Form to Reduce Injuries This Winter

Now that summer is over and Calgary’s winter is around the corner, how you get your exercise will most likely change from outdoor activities to indoor. Performing common exercises incorrectly can lead to injuries and of course we do not want that to happen to you.

Our physiotherapists and chiropractors are here to help you even when you are not at the clinic. So, we want to guide you through proper exercise form for three common exercises and give you a checklist to follow, so that way you are less likely to injure yourself when performing these.

Checklist for Proper Squat Form

Up first on the roster is the squat. Aim for proper form with your squats and start by focusing on these three things:

  1. Push your glutes back and lower your body to 90 degrees
  2. Push up through your heels, not your toes
  3. Make sure your knees don’t go past your toes

To watch our chiropractor demonstrate proper squat form click here.

Pro Tip: If you struggle with squats practice with a chair behind you.

Checklist for Proper Push-Up Form

To avoid injuring yourself when doing push-ups, keep these four tips in mind:

  1. Get your upper body in a straight line
  2. Keep the palms of your hands at chest level
  3. Gaze at the floor to keep your neck and spine neutral
  4. Engage your core muscles

To watch our chiropractor demonstrate proper push-up form click here.

Checklist for Proper Plank Form

Try to check these three things off for proper plank form:

  1. Keep your entire body in a straight line
  2. Engage your core
  3. Make sure your hips do not dip

Feel free to reach out if you have any additional questions on proper exercise form to reduce the likelihood of injuries. You can also book your appointment online by clicking here.

Tips to Avoid Back Pain from Kids Backpacks

Now that the kiddos are back in school, check out this helpful article below issued by the Alberta College and Association of Chiropractors – all about kids and how they should properly wear their backpacks.

Why Wearing a Backpack Properly Is Important?

We sometimes forget, heavy backpack loads place stress on the spine and shoulders of children, causing muscle strain and fatigue. Too much weight can also lead to bad habits such as poor posture and excessive slouching.

An interesting study measuring how a child wears a backpack and the impacts it has on their spines was co-authored by Dr. Ken Hansraj and shared by CBS News (

“If you carry, for example, 10 pounds in your backpack, then the forces on the spine is 70 pounds of force,” he said — seven times the weight. Walking uphill only adds to the impact. “So then if you’re struggling uphill 20 degrees, then the forces become 120 pounds.”

Hansraj said carrying too heavy a load puts children and teens at risk for long-term health problems because they’re stressing areas of the spine and core that are still growing.

He recommends young kids carry no more than the equivalent of 10 percent of their body weight. That amounts to 5 pounds for a 50-pound 6-year-old. For a 150-pound teenager, the recommendation increases to 23 pounds. For a 200-pound adult, it’s 40 pounds.

Six Tips to Properly Pack Your Kids Backpack

The Harvard Medical School has some awesome tips for packing that backpack just right:

  1. A backpack should not hang more than a few inches below the waist. The lower a backpack hangs, the more weight the shoulders must carry. Actually, a backpack that hangs two inches above the waist is the optimal fit, according to the American Academy of Orthopedic Surgeons.
  2. Purchase a backpack with wide, padded shoulder straps to prevent the straps from digging into the shoulder.
  3. Make sure your child uses both shoulder straps, firmly tightened. If your child uses one strap, all the weight is on one side of their back and this leads to lower back pain and muscles spasms.
  4. A hip strap should be used when carrying heavy loads to distribute the weight evenly between the back and the hips.
  5. The heaviest items should be packed close to the back.
  6. When lifting a heavy pack, your child should remember to bend at the knees and use their legs to lift.

Centennial Wellness treats children and teens of all ages at our downtown Calgary clinic. Our chiropractors can share some tips and demonstrate proper backpack use in a treatment session. So, if those backpacks have become a pain in the back, make an appointment to see one of our chiropractors by clicking here.


Alberta College and Association of Chiropractors, Pack it light, wear it right. (2021)

Cycling and Low Back Pain

Cycling in Calgary, Alberta has seen a spike in popularity. Trading in the car for a bicycle has become the newest trend whether it be for exercise, enjoyment, training for a race, cross training, or simply a way to protect the environment from unnecessary emissions.

A recent article in the European Journal of Sports Science indicated an association of sport activities and low back pain. They found that people who engage in running or cycling have less low back pain. So why then, do many cyclists complain of low back pain symptoms?

Lower Back Pain (LBP) can cause problem for cyclists for a number of reasons. The easiest explanation is the prolonged bending of the back. Most cyclists spend long periods of time in a fixed position. A poorly fit bike or bad body position on the bike can lead to lower back pain due to abnormal wear to the joints along the spine and a number of muscular imbalances.

How to Prevent Lower Back Pain

There are a few tools you can use to help fight lower back pain while you hit the road on your bike.

  • Form
    • As with anything to do with the spine, posture is important. Always maintain a neutral spine by bending at the hips and avoid hunching your mid-back. Your spine naturally has a curve to it; this should be maintained while riding but not overemphasized or flattened. It is often difficult to evaluate your own posture so it is worth having someone look at your body position on your bike or use a trainer in front of a mirror.
  • Equipment
    • A poorly fit bike may also be the cause of your lower back pain; being either too stretched out or compacted by your bike can result in abnormal stresses to your back.
    • ALWAYS wear a helmet
    • Adjust the saddle so that in the bottom pedal position there is a 10 degree bend in your knee
    • Choose the right bike – in straddle position and with a proper aligned bike a 1 inch clearance will be left between the groin and the top of the frame
    • The stem height should be somewhere between parallel and 1-inch lower than the top of the saddle
    • Padded shorts can provide comfort on longer rides
    • Use UV sunglasses to protect your eyes
    • Most local bike shops have trained staff that can assist you with ensuring your bike is the correct size for you as well as any minor adjustments required to fit the bike to your body.
  • Muscle imbalance and Overtraining
    • With any activity this is quite common, in cyclists certain muscles will be strengthened while other supporting musculature may not. Adding in resistance training as a cross training exercise is beneficial as it can strengthen the stabilizing muscles. Increases in muscle mass equals increases in endurance capacity. As you ease your way back into the sport, it is important to start out slow and not seek massive gains in distance, speed, time or effort too quickly. Your body will need time to adjust to a change in a new activity.

Bike Fitting Recommendations To Reduce Lower Back Pain

Saddle height: Start by adjusting the saddle to the height of your hip bone. Sit on your bike and place your heel on the pedal with your leg extended to the bottom of your pedal stroke. If you have a slight bend in your knee your seat is at the right height. Setting the seat too low results in increased strain on your knees.

Saddle position(forward/backward): Ensure that your knees come slightly over the center of your foot but do not extend past the middle of your shoelaces. A position that is too far back will cause unnecessary strain on your knees and low back and a too far forward position will decrease your riding efficiency

Handlebars: your ideal handlebar placement should allow you to ride comfortably without requiring you to put much weight into the handlebars. You should be close enough to your seat to keep a slight bend in your elbows. A position that is too low will lead to discomfort in the low back and put unnecessary tension into the neck and shoulders.

Pedal position: The ball of your foot should sit on the center of your pedal. Your foot stroke should keep your heels level with the ball of your feet. Pointing your toes down through the pedal stroke will result in numbness in your feet, as well as increased stress through the ankles and knees.

If you are experiencing pain, numbness or tingling or other MSK problems while riding, come visit one of the chiropractors at Centennial Wellness for an assessment. We will be able to provide treatment and education to treat these problems to help reduce injury. You can book a chiropractic appointment online by clicking here.


  1. Alberta College and Association of Chiropractors website:
  2. Cross Sectional associations between the diversity of sport activities and the type of low back pain in adulthood – European Journal of Sports Science – Dec 19, 2019: 1-9.

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