Is Your Body Feeling the School Holidays?

The July school holidays may be over, but your body might still be feeling the effects.

Whether your holiday involved a long road trip, a flight, theme-park queues or simply sleeping in an unfamiliar bed, travelling can be surprisingly demanding on your body.

You may arrive home with wonderful memories—and a stiff neck, tight shoulders or an unhappy lower back!

Why can travelling leave you feeling stiff?

Travelling often involves much more sitting than our bodies are accustomed to. Long periods in the car or on a plane can leave joints and muscles feeling stiff, particularly through the neck, shoulders, hips and lower back.

Some common contributors include:

• Sitting in the same position for several hours

• Looking down at a phone or tablet during the journey

• Sleeping in a different bed or using an unfamiliar pillow

• Carrying or lifting luggage

• Walking and standing more than usual

• Spending long days at attractions or theme parks

• Falling out of your regular exercise and movement routine

The trip itself may be relaxing, but the travel surrounding it isn’t always quite so comfortable!

What can you do after returning home?

Gentle movement is often a good place to start. Try returning gradually to your usual routine rather than spending another full day sitting down.

You might find it helpful to:

• Take a gentle walk

• Change position regularly

• Perform comfortable neck, shoulder and hip movements

• Resume your usual exercise gradually

• Use warmth to relax tight muscles

• Prioritise sleep and hydration

Avoid forcing stretches or movements that increase your discomfort.

When might chiropractic care be helpful?

If your stiffness or discomfort isn’t settling—or it is making it difficult to return to your normal routine—a chiropractic assessment may be appropriate.

Your chiropractor can assess how you are moving, identify areas that may be contributing to your symptoms and discuss whether chiropractic care is suitable for you. Depending on your individual needs, care may include manual treatment, soft-tissue techniques and advice about movement or exercises.

Treatment recommendations should always be based on your symptoms, health history and clinical findings—not simply because you have returned from a holiday.

Still feeling the holiday?

If your neck, shoulders or back are complaining after the July break, you’re welcome to book an appointment.

Riverside Chiropractic: located within Every Body Chiropractic in Riverview, near Lane Cove.

“It’s Just Wear and Tear” — What Does That Actually Mean?

“It’s just wear and tear.”

I hear this phrase a lot in clinic.

Sometimes it’s said casually.
Sometimes it’s said with fear.
Sometimes it’s said like there’s nothing that can be done.

The truth is more nuanced.

Yes — spinal degeneration is real.

As we age, the spine changes:

• discs can lose height

• bone spurs can form

• joints can thicken

• ligaments can stiffen or, in some cases, become loose

In certain situations, these changes can contribute to:

• nerve irritation or compression - causing pain and weakness in one leg

• spinal canal narrowing (stenosis) - causing pain and weakness in both legs

• intermittent claudication (leg heaviness or pain with walking)

So this isn’t about pretending degeneration doesn’t matter.

But here’s what’s equally important:

Degeneration does not automatically mean severe pain and it does not automatically mean surgery.

Many people have structural changes on scans and function extremely well — particularly when they maintain strength, mobility and good load tolerance.

Where Problems Develop

The spine is adaptable — but it responds to how it’s used.

I tend to see issues progress when people:

• ignore their symptoms

• push through worsening nerve symptoms

• avoid movement entirely out of fear

Both extremes reduce the spine’s overall capacity.

Early stiffness and intermittent symptoms are often manageable.

Left unaddressed for long periods, however, reduced joint mobility, ongoing inflammation and declining strength can contribute to more significant problems over time.

That’s not fear-based, it’s just how the body works.

So What’s the Balanced View?

Your spine isn’t fragile, but it isn’t invincible either.

Degeneration means your spine has adapted over time.

What determines how you function going forward is:

• how well you move

• how strong you are

• how you manage load

• whether you address problems early

Chiropractic care, targeted exercise and appropriate monitoring can help maintain joint mobility, build capacity and reduce unnecessary stress on irritated structures.

The goal isn’t to panic, is to be proactive.

If you’ve been told you have “wear and tear” and you’re unsure what that means for you specifically, it’s worth having a proper conversation about it.

Understanding your spine properly is very different from being scared of it.

My back just feels stuck

One of the most common things people tell me is, “My back just feels stuck.” It’s a frustrating feeling—like something isn’t moving the way it should, even if you can’t quite explain why. You might notice stiffness when you wake up, tightness after sitting too long, or a general sense that your body isn’t as free and comfortable as it used to be.

Why Your Back Feels Stuck

That “stuck” sensation isn’t usually about a single bone being out of place (despite what people often assume). It’s more about how your joints, muscles, and nervous system are working together. When joints lose their normal movement—often from posture, repetitive stress, old injuries, or long periods of sitting—the surrounding muscles tighten up and protective patterns form.
Over time, this creates a loop of stiffness and restricted movement.

How Chiropractic Care Helps

Chiropractic care aims to restore normal joint motion and calm down those protective muscle patterns. Gentle adjustments and targeted mobility work improve how your spine moves, which can have ripple effects throughout the whole body.

When your joints start moving the way they’re designed to:

• Muscles stop gripping so tightly

• You feel lighter, looser and taller

• Movement becomes smoother and more natural

• Everyday tasks feel easier and less effortful

Many people find that as their spine begins to move more freely, the rest of their body follows. Tight areas soften, stiff areas warm up, and movement becomes something you can do—not something you have to avoid.

Movement Creates More Movement

Once the spine is moving better, the nervous system also responds more clearly. That’s why, after an adjustment, people often notice:

• More freedom in their stride

• Better posture without trying

• Less pressure across the shoulders or lower back

• Increased ease in bending, twisting, lifting, or exercising

Chiropractic care isn’t just about pain relief—it’s about restoring the fluid, effortless movement that helps you feel like yourself again.

You Don’t Have to Feel Stuck

If you’ve been living with stiffness, tightness, or the feeling that your back won’t quite “let go,” there is a way forward. With the right care and movement strategies, your body can relearn how to move freely again—often faster than you expect.

Beat Back Pain at Your Standing Desk

If you've invested in a standing desk but find yourself avoiding it because of back pain, you're not alone. Many people abandon their standing workstations within weeks, discouraged by the discomfort that seems to come with prolonged standing. The good news? There's a simple, free solution that can transform your standing desk experience.

The Problem with Traditional Standing

When we stand for extended periods at a desk, our bodies often fall into problematic patterns. We tend to lock our knees, shift weight unevenly, or lean heavily on the desk surface. These compensatory behaviors create muscle tension and joint stress that manifests as lower back pain, hip discomfort, and leg fatigue.

The anticipation of this pain becomes a psychological barrier. When you know standing at your desk will hurt, it's natural to avoid using it altogether – defeating the purpose of your investment in ergonomic wellness.

The One-Chair Solution

Here's a game-changing technique that requires nothing more than the chair you already have:

Place one knee on your chair, positioning the chair underneath your desk so it doesn't interfere with your ability to get close to your computer.

This simple adjustment creates what we call a "modified standing position" that offers several biomechanical advantages:

Why This Works

1. Weight Distribution: By placing one knee on the chair, you're redistributing your body weight between your standing leg and the supported leg, reducing the load on your spine.

2. Pelvic Stability: This position naturally maintains a more neutral pelvic alignment, preventing the excessive arching or flattening of your lower back that often occurs with prolonged standing.

3. Muscle Variation: Your supporting muscles alternate their workload, preventing the fatigue that comes from sustained static positioning.

4. Natural Movement: It becomes easier to shift positions periodically, promoting the micro-movements that keep your spine healthy.

Critical Mistakes to Avoid

While using this technique, be mindful of these common errors that can negate its benefits:

Don't lean on your desk: Resist the urge to put your weight on your forearms or elbows on the desk surface. This creates forward head posture and rounds your shoulders, leading to neck and upper back tension.

Avoid the "hip pop": Don't shift all your weight to one leg and push your hip out to the side. This creates uneven loading on your spine and can lead to hip and lower back problems.

Making It Work for You

• Alternate legs: Switch which knee is on the chair every 15-30 minutes to ensure balanced muscle engagement.

• Chair height matters: Adjust your chair so your knee rests comfortably without forcing your hip too high or too low.

• Stay mobile: Even with this support, continue to shift your weight and move periodically throughout the day.

• Listen to your body: This technique should feel relieving, not straining. If you experience discomfort, reassess your positioning.

The Bigger Picture

This simple hack addresses one of the most common barriers to using standing desks effectively. However, remember that the goal isn't to stand all day – it's to reduce prolonged sitting. The ideal approach involves alternating between sitting, standing, and moving throughout your workday.

Your spine thrives on variety and movement. By making standing more comfortable and sustainable, you're more likely to incorporate this healthy habit into your daily routine.

Take Action Today

Don't let back pain keep you from the benefits of your standing desk. Try this one-chair technique during your next work session and notice the difference. Your spine will thank you for the improved mechanics, and you might finally start getting the value from that standing desk investment.

If you try this and are still suffering from back pain, please make a booking and we will help you out.

Don't let back pain hijack your holiday

Every year I go away for a girls' weekend with my friends from high school. It is definitely a highlight on our calendars. We hire a pimping Airbnb so we can spend time catching up without being interrupted by our offspring, go for a nice bushwalk, eat out and lots of lazing around. This time one of my friends, had a sore neck and shoulder so, of course, I couldn't help myself but give her an adjustment. She felt much better after it. 

Now, not all of us go away with a chiropractor, so what can you do to help reduce the chance of back or neck pain making your holiday less enjoyable, cause let's face it, you've earnt your holiday.

• Regular breaks - "stop, revive & survive" actually move around, don't just get out of your car and sit somewhere else. If you are on a plane, walk around the cabin or the airport terminal.

• Stretching - I walk up to the back of the plane and spend time stretching there. I don't care what other people think, I want to feel good. My favourite stretches are chest, front of thigh, glutes and neck. If you would like a stretch handout, you can find it on my here, scroll down to find upper and lower body stretches.

• Use a small pillow or roll up your jumper and place it in the small of your back to support your posture.

• Take your pillow as hotel pillows are often the wrong size

• Use a U-shaped pillow on long trips to support your neck whilst sleeping

• Take a small massage ball away with you to work into those knots

• Come in and get adjusted before you leave, even if you are feeling fine as spinal problems can appear seemingly out of no where

If you would like a chiropractic session or massage before you leave for your holiday, please schedule an appointment. Have a fun and safe trip.

Stop Making this Mistake with Your Back Pain

Are you making this common mistake with your back pain management? While most people understand the importance of proper ergonomics, regular stretching, and exercise, there's another crucial factor that's often overlooked: your diet.

The Vegetable Deficit

As a practising chiropractor, one of the most common confessions I hear from clients is their struggle to consume adequate vegetables. The recommended five servings per day isn't just an arbitrary number—it's a scientifically backed guideline that directly impacts your musculoskeletal health.

What Counts as a Serving?

- ½ cup of cooked green or orange vegetables

- 1 cup of raw leafy greens

- ½ medium potato or sweet potato

- ½ cup of cooked legumes

The Science Behind Vegetables and Back Health

Your spine, muscles, and connective tissues require specific nutrients to function optimally and repair themselves. Here's why vegetables are crucial for back health:

Essential Nutrients for Back Health

1. Vitamin D

- Found in mushrooms (though technically fungi, they're classified as vegetables in dietary guidelines)

- Critical for bone health and muscle function

- Helps with calcium absorption

- Supports connective tissue repair

2. B Vitamins

- Essential for nerve health and function

- Found abundantly in:

- Mushrooms

- Peas

- Broccoli

- Spinach

- Asparagus

- Potatoes

- Help reduce inflammation and support nerve repair

3. Antioxidants and Anti-inflammatory Compounds

- Present in colourful vegetables

- Help combat inflammation that can contribute to back pain

- Support tissue healing and repair

Practical Tips for Increasing Vegetable Intake

1. Diversify Your Choices

- Challenge yourself to try one new vegetable each week

- Experiment with different cooking methods

- Mix vegetables into existing favourite dishes

2. Meal Planning Strategies

- Prepare vegetables in bulk for the week

- Keep pre-cut vegetables ready for snacking

- Include vegetables in every meal, including breakfast

3. Creative Incorporation

- Add spinach to smoothies

- Grate vegetables into sauces

- Use vegetable-based noodles

- Include mushrooms in your breakfast omelette

Beyond the Basics

While increasing vegetable intake is crucial, it's part of a larger nutritional strategy for back health. Consider also:

- Reducing processed food consumption

- Limiting sugar intake

- Moderating alcohol consumption

- Staying properly hydrated

The Bottom Line

When managing back pain, don't overlook the power of proper nutrition. While ergonomics, stretching, and exercise remain fundamental, your diet plays a crucial role in maintaining a healthy spine and supporting tissue repair.

Think of your body as a complex machine—it needs the right fuel to operate efficiently. Those five daily servings of vegetables provide essential nutrients that support your musculoskeletal system's health and function.

Make conscious choices at the grocery store, experiment with new vegetables, and remember that every small dietary improvement contributes to better back health.

How to Avoid Back Pain During Winter

Do the colder months mean more back pain for you? Winter is a beautiful season, but it can also bring some challenges for our backs. As the temperature drops, we often find ourselves dealing with cold, stiff muscles, and an increased risk of back pain. At Riverside Chiropractic, we want to help you stay comfortable and pain-free during these colder months. Here are some simple tips to help you avoid back pain this winter.

1. Keep Warm Cold muscles are more prone to tension and strain, so it’s important to dress in layers to stay warm. A good thermal layer, a cosy jumper, and a supportive jacket can make all the difference. Don’t forget to wrap up with a scarf to keep your neck warm too!

2. Stay Active It’s tempting to stay indoors and be sedentary during winter, but regular movement is crucial for preventing stiffness and pain. Simple indoor exercises, like stretching or yoga, can keep your muscles flexible and strong. Even a short walk around your house or garden can do wonders.

3. Maintain Good Posture We tend to spend more time indoors during winter, making posture more important than ever. Whether you’re working at your desk or relaxing on the couch, maintain good posture. Keep your back straight, shoulders relaxed, and avoid slouching. Use supportive chairs and cushions if needed, particularly behind your low back.

4. Stay Hydrated We often drink less water in winter, but hydration is vital for keeping your muscles and joints healthy. Herbal teas and warm water with lemon are great alternatives if you’re not keen on cold drinks.

5. Use Heat for Relief If you do experience any back pain, use heat. A warm bath, a hot water bottle, or a heat pack can help soothe sore muscles and improve blood flow.

Winter doesn’t have to mean back pain. By staying warm, active, and mindful of your posture, you can enjoy the season comfortably. If you need more personalised advice, feel free to reach out to us. Stay warm and take care!

How to feel confident with your back to lift heavier at the gym

Are you aiming to increase your lifting weights but concerned your back gets a bit cranky when you try to lift heavier weights? Here are a few key steps that can help you lift heavier and not have to think about your back so much.

1. Start with Dynamic Stretching: Before you even think about grabbing those weights, it’s crucial to prepare your body for the stress of lifting. Dynamic stretching involves motion and helps to get your blood flowing, warming up your muscles. This type of stretching not only boosts flexibility but also significantly decreases your risk of injuries. Exercises like leg swings, arm circles, and torso twists are perfect examples.

2. Static Stretching Post-Workout: After your lifting session, shift to static stretching. This means holding your stretches for around 30 seconds. It's an essential step for cooling down and helps your muscles recover and maintain flexibility. Prioritise this practice to aid in muscle recovery and prepare them for your next session.

3. Incorporate Foam Rolling: Foam rolling is a form of self-myofascial release that helps to alleviate muscle tightness, soreness, and inflammation. It also increases your joint range of motion. Make sure to roll out your back before and after workouts to help release tension and improve blood flow, keeping your muscles supple and ready for action.

4. Focus on Your Glutes and Legs: Your lower body is a powerhouse when it comes to lifting. Foam rolling your glutes and legs helps to release tight muscles, reduces soreness, and improves range of motion. This step is crucial for maintaining proper form during your lifts and preventing injuries.

5. Strengthen Key Muscle Groups: Engage in exercises that specifically strengthen your core, back, glutes, and legs. Exercises performed on the floor, such as bridges or planks, can be particularly effective. These movements help ensure that weaker muscles are not overshadowed by stronger ones, which is common in exercises like squats, where your back and hamstrings might compensate for weaker glutes.

6. Don’t Overlook Chiropractic Care: One of the most overlooked aspects of safely increasing your lifting capacity is regular chiropractic care. A chiropractor can ensure that your spine and pelvis are properly aligned. This not only minimises the risk of injuries but also maximises your body’s lifting potential.

Lifting heavier weights doesn't have to be a perilous journey. By incorporating these methods into your routine, you can safely enhance your lifting capacity while protecting your back and keep yourself in the gym.. Remember, consistency is key, and taking the proper precautions will keep you strong and healthy in the long run. If you have any questions about these techniques or want to discuss your specific needs, don't hesitate to reach out.

Driving Without the Ache: How to Prevent Back, Neck, and Shoulder Pain on the Road

Driving can be a pain—literally. For those of us with long commutes or a busy schedule ferrying kids to school and sports activities, the car often feels like a second home. Unfortunately, it can also be a source of constant back, neck, and shoulder pain. At Riverside Chiropractic, we regularly see clients who suffer from discomfort due to poor driving postures. But fear not, there are simple adjustments you can make to ensure your drive is as pain-free as possible.

1. Support Your Back

One of the most crucial aspects of maintaining a good driving posture is to ensure your lower back is well-supported. Many car seats do not offer adequate lumbar support, which can lead to slouching and subsequently, back pain. If your vehicle lacks proper lumbar support, consider using a small cushion or even a rolled-up jumper. Placing this behind your lower back helps maintain the natural curve of your spine, which is essential for a pain-free sitting position.

Cushion for low back support

2. Adjust Your Seat

Correct seat adjustment is key to avoiding strain. Make sure that your seat is positioned so that your knees are slightly higher than your hips. Your seat should be close enough to the steering wheel to avoid stretching your arms or leaning forward, both of which strain your neck and shoulders. The back of your seat should be slightly reclined to reduce the load on your spine, but not so much that it causes you to tilt your head forward.

3. Relax Your Shoulders

With your lower back supported and your seat correctly adjusted, it becomes much easier to maintain a relaxed shoulder position. Keep your shoulders comfortably down and back, rather than hunched up towards your ears or rolled forward. This relaxed position prevents the build-up of tension in the shoulders and neck during long drives.

4. Mind Your Head Position

Many drivers develop the habit of pushing their head forward, especially when trying to focus on the road. This 'forward head posture' can put an additional 4.5kgs of pressure on your neck for every inch your head protrudes forward from its natural position! To avoid this, ensure the top of your headrest is level with the top of your head and positioned a few inches behind your head, encouraging a straight neck alignment.

Hunched Posture Whilst Driving

5. Take Breaks

No matter how perfect your posture, sitting in one position for too long is not ideal. If you’re on a long journey, plan to take regular breaks—step out of the car, stretch, and walk around every couple of hours. This helps to reduce pressure on your spinal discs and boost circulation, keeping muscles active and pain at bay.

By following these simple tips, you can turn your car into a friend rather than a foe of your musculoskeletal health. Remember, preventing pain is always better than treating it. If you’re experiencing ongoing discomfort despite these adjustments, it might be time to visit us at Riverside Chiropractic. Let us help you drive away from pain towards a healthier, more comfortable life on the road.

How to not wreck your back whilst camping

Don't stuff your back whilst camping and miss out on valuable time with your family.

I'll be going over my top 3 tips to look after your back whilst camping:

1. What to take to sleep on for support to keep your spine aligned and pain-free.

2. Master the art of setting up your campsite with back health in mind.

3. The common mistakes people make that can do their back in whilst on an active, camping holiday.

Say goodbye to back pain and hello to memorable family camping trips. Connect with Fiona at Riverside Chiropractic for tailored advice and expert back care. Want to book an appointment? It’s easy to book online using the ‘book now’ button.

How to not wreck your back whilst wrapping Christmas presents

Do you make any of these common mistakes whilst wrapping Christmas presents?

1. Doing all of them in 1 go?
2. Sitting on the floor or the couch?
3. Not looking after your back properly whilst getting them wrapped?

How many did you say yes to? I'm going to be giving the low down on why this is bad and what to do instead so you don't miss out on the good times with your family and friends.

If you would like help with your back this Christmas season, we can help you out. Please book online to make an appointment.

Your Guide to Pain-Free Holiday Travel

Bottom Line:

Holiday travel can be brutal on your body. Long hours spent jammed into a small seat on an airplane has the potential to cause a flare up of pain in your low back or neck. Even if you are traveling by car, be careful when lifting suitcases that are stuffed with an entire closet worth of clothes and gifts.  Proper spinal alignment can help your body function at it’s the highest level and keep the holiday back pain at bay!

Why it Matters:

Your spine performs at its best when it has a balance of strength and flexibility. Chiropractic adjustments help your spine move comfortably through its entire range of motion. What’s more, when your spine is in alignment and balanced, your muscles perform better. Lifting too much weight at awkward angles can put a tremendous amount of stress on your spine and cause injuries, and after a few hours of sitting still in a plane or a car, your body isn't prepared to immediately start lifting 50 lb. suitcases. Be prepared and take a few moments during your travel to stretch, move your body, and warm up before doing any heavy lifting.

 - Stop in and get adjusted before you leave on vacation to improve how you feel and function.

- If your flight is more than an hour, be sure to get up and stretch your legs.

- Be cautious and lift with your legs when moving suitcases and gifts.

Next Steps:

A lot of patients have told us that getting that adjustment before leaving for their vacation helped them avoid having a relapse of pain. Give your back a gift and consider coming in to get an adjustment before leaving on your vacation, and from our family to yours, happy holidays!

Science Source:

The effect of spinal manipulative therapy on spinal range of motion: a systematic literature review. Chiropractic & Manual Therapies. 2012

Common Cooking Ingredient That Can Make Back Pain Worse

Eating to reduce back pain

Your diet is very important in helping you to feel better - check out this video.