​Start each day without neck pain & headaches

Many people suspect their pillow isn't right for them, yet they take a long time to get around to doing anything about it.

​The wrong pillow can be the root cause of morning neck stiffness, headaches, and disrupted sleep. ​Here are some key factors:

The Anatomy of Proper Support

The primary goal of a good pillow is to maintain proper alignment of your spine, particularly your neck and head. When you sleep, your pillow should:

• Keep your head and neck in a neutral position

• Provide consistent support regardless of your sleeping position

• Distribute weight evenly to prevent pressure points

• Adapt to your body's natural curves

Sleeping Positions and Pillow Needs

Side Sleeping

Side sleepers require the most specific pillow support. The ideal pillow should:

• Fill the gap between your shoulder and head

• Keep your head level with your spine

• Prevent your neck from tilting up or down

Back Sleeping

Back sleepers need:

• A pillow that supports the natural curve of the neck

• Enough height to keep the head aligned with the spine​, but not too much height - your head tilted forward/up is not good.

• Contoured designs can be particularly beneficial

• ​What works for your partner, may not work for you

Stomach Sleeping: The Position to Avoid

Stomach sleeping is widely considered the worst position for neck and spine health:

• It forces your neck to twist unnaturally

• Puts excessive strain on neck and back muscles

• Increases risk of nerve compression

• Can lead to long-term posture issues

Why Contoured Pillows Are a Game-Changer

Contoured pillows offer several advantages:

• Ergonomic design that follows natural body curves

• Provide consistent support across different sleeping positions​ - but it does need to be the right height for you

• Help maintain proper spine alignment

• Reduce pressure points

• Can help alleviate existing neck and shoulder pain

Signs You Need a New Pillow

Watch out for these red flags:

• Waking up with neck stiffness

• Frequent morning headaches

• Numbness or tingling in arms

• Visible pillow deformation

• Pillow is older than ​2-3 years

Choosing the Right Pillow Material

Different materials offer unique benefits:

• Memory Foam: Excellent contouring, supports natural curves

• Latex: Responsive, cooling, hypoallergenic

• Down/Feather: Soft, moldable but less supportive

• Hybrid designs: Combine multiple materials for optimal comfort

Pro Tips for Pillow Selection

1. Test pillows in-store if possible

2. Consider your primary sleeping position

3. Look for adjustable options​ - we stock a contoured pillow with removable inserts

4. Invest in quality – your health is worth it

5. Replace pillows every​ 2-3 years, sooner if dust mites are an issue or you are getting pain

The Health Implications

A poor pillow can lead to:

• Chronic neck pain

• Tension headaches

• Shoulder discomfort

• Disrupted sleep patterns

• Potential long-term posture issues

Your pillow is more than just a soft place to rest your head – it's a critical tool for maintaining your body's alignment and ensuring restful, pain-free sleep. ​Prioritise tim​e to find the right pillow, and your neck will thank you every mornin​g.

Common mistake people make with their neck pain

As a chiropractor, I often see clients who experience neck pain, and a common factor I observe is their breathing technique. Many people use their chest muscles to breathe, which can lead to neck strain and discomfort. Training yourself to breathe using your diaphragm instead can be a game changer, though it may take some time to master this new skill.

The Problem with Chest Breathing

Chest breathing, involves the upper chest and shoulders rising with each breath. While this might seem natural, it can actually place a lot of strain on the neck and upper back muscles. Here’s why:

1. Muscle Overuse: The neck and shoulder muscles are not designed for the constant activity required for chest breathing. Over time, this can lead to muscle fatigue and pain.

2. Poor Posture: Chest breathing often accompanies poor posture, such as slouching, which exacerbates the strain on the neck muscles.

3. Inefficient Oxygen Exchange: Chest breathing tends to be shallow, meaning that less oxygen reaches the lower parts of the lungs. This can lead to feelings of anxiety and tension, further contributing to neck and shoulder pain.

The Benefits of Diaphragmatic Breathing

Diaphragmatic breathing, or abdominal breathing, engages the diaphragm, a large muscle located at the base of the lungs. This technique encourages deep, efficient breaths that utilise the full capacity of the lungs. Here are some benefits:

1. Reduces Neck Strain: By engaging the diaphragm and abdominal muscles, you reduce the workload on the neck and shoulder muscles, alleviating strain and discomfort.

2. Improves Posture: Diaphragmatic breathing promotes better posture. When you breathe deeply into your abdomen, your spine aligns more naturally, reducing slouching and associated neck pain.

3. Enhances Relaxation: This type of breathing activates the body’s relaxation response, reducing the levels of the stress hormone cortisol. Lower stress levels can lead to less muscle tension and pain.

4. Boosts Core Stability: Diaphragmatic breathing also helps in strengthening the core muscles, providing better support for your spine and reducing the likelihood of musculoskeletal pain.

Learning Diaphragmatic Breathing

While it may take some time to learn diaphragmatic breathing, the benefits are well worth the effort. Here’s how to get started:

1. Find a Comfortable Position: Seated is best as it ensures your ribs are able to move easily

2. Relax Your Shoulders: Let your shoulders drop away from your ears and relax.

3. Hand Placement: Place one hand on your chest and the other on your abdomen. This will help you feel the movement of your diaphragm.

4. Normal breath in: Breathe in slowly through your nose, allowing your abdomen to expand. Your chest should remain still.

5. Exhale Slowly: Purse your lips as if you’re sipping through a straw and exhale slowly. Feel your abdomen gently contract.

6. Repeat: Practice this technique for a few minutes each day, gradually increasing the duration as it becomes more natural. It can take quite a while to make a permanent change.

Transitioning from chest breathing to diaphragmatic breathing can significantly reduce neck pain and improve overall well-being. Although it may take time to develop this new skill, the long-term benefits are invaluable. By incorporating diaphragmatic breathing into your daily routine, you can alleviate neck strain, improve posture, and enhance your overall health.

If you’re struggling with neck pain and suspect your breathing technique might be a contributing factor, feel free to reach out for a consultation. Together, we can work towards a pain-free and healthier you.

4 Things Causing Your Neck Pain

Neck pain can be elusive, but we're demystifying its causes. In this video, we delve into the impact of daily habits, from the way you sit to the stress you carry. Plus, we explore how hydration and sleep play pivotal roles. Don’t miss these eye-opening revelations and the solutions that will make all the difference. Tune in to transform your routine and soothe your neck!

What's Eating Your Neck?

We often hear the phrase "You are what you eat," but have you ever stopped to consider how deeply your dietary choices can impact not just your waistline, but also your physical comfort?

🎥 Introducing our latest video: "What's Eating Your Neck?" 🍽️🤔

Dive deep into the intricate world of nutrition and discover how certain foods might be the secret culprits behind that persistent neck pain. This eye-opening video sheds light on the inflammatory properties of everyday foods and their direct impact on your body, particularly the neck area. Learn about the foods that promote inflammation, those that combat it, and actionable steps to tailor your diet for a pain-free life.

👉 Why Watch?

🥑 Understand the science of inflammation and its relationship with food.

🍕 Identify the common inflammatory foods that might be lurking in your pantry.

🥗 Discover dietary swaps that can reduce inflammation and alleviate neck pain.

If you've ever rubbed your neck and wondered if last night's dinner is to blame, this video is for you!

Needing Relief From Neck Pain & Migraines?

Follow this case study showing how a 42 year old, male CEO was suffering from migraines and neck pain which were impacting his job. They were making it hard for him to give long presentations, affecting his posture and causing him stress.

After undergoing chiropractic care, using the Diversified method (we use this 👊), he can now get through his day and is feeling much less stressed.

If you've been searching for a natural relief for your migraines, this case study could offer hope.

Disclaimer: individual results may vary; this is based on one case and is not a definitive cure. For a consultation tailored to your needs, please DM us or book in online.

How Technology is Wrecking Your Spine

In today's digital age, it's no secret that many of us spend a significant amount of time hunched over our phones or other electronic devices. While this technology has made our lives more convenient in many ways, it has also given rise to a new condition known as "text neck." In this blog post, we'll explore the effects of text neck on the spine, and why it's important to take steps to prevent or alleviate its symptoms.

What is Text Neck?

Text neck is a condition that occurs when we spend extended periods of time hunched over our phones or other electronic devices, causing our necks to bend forward and our heads to tilt downward. This posture puts a significant amount of stress on the muscles, ligaments, and joints in our necks, leading to pain and discomfort. However, the effects of text neck go beyond just neck pain - they can also impact the health of our spines.

Effects of Text Neck on the Spine

The spine is an incredibly important part of our bodies - it's responsible for providing support, stability, and mobility, and it houses the spinal cord, which connects the brain to the rest of the body. When we spend prolonged periods of time in a hunched position, like when we're using our phones or other electronic devices, we put a lot of strain on our spine.

Here are some of the ways that text neck can impact the health of our spines:

1. Loss of Curve: When we hunch over our phones or other electronic devices, we flatten out the natural curve of our necks. This curve helps to distribute the weight of our heads evenly throughout our spines, but when we lose it, we put more stress on the vertebrae in our necks.

2. Degeneration: The stress that text neck puts on our spines can cause the discs between our vertebrae to degenerate over time. This can lead to a loss of flexibility and mobility in our necks, and can also contribute to conditions like herniated discs and spinal stenosis.

3. Poor Posture: Text neck can also contribute to poor overall posture, which can impact the health of our entire spine. When we're hunched over our devices, we're more likely to slouch and round our shoulders, which can lead to issues like kyphosis (a hunchbacked posture).

4. Nerve Impingement: In severe cases, text neck can lead to nerve impingement in the neck and upper back. This can cause symptoms like pain, numbness, and tingling in the arms and hands.

How to Prevent or Alleviate Text Neck

The good news is that there are steps we can take to prevent or alleviate text neck and its effects on the spine. Here are some tips:

1. Practice good posture: When using your phone or other electronic devices, make a conscious effort to keep your head and neck in a neutral position. Your ears should be aligned with your shoulders, and your shoulders should be relaxed.

2. Take frequent breaks: Try to take frequent breaks from your phone or other electronic devices. Stand up, stretch, and move around to help reduce the amount of time you spend in a hunched position.

3. Adjust your device: If possible, adjust the height of your phone or other electronic device so that you can use it without having to hunch over. Consider using a stand or holder to prop up your device.

4. Exercise regularly: Regular exercise can help strengthen the muscles in your neck and upper back, making it easier to maintain good posture.

5. Get treatment: If you're experiencing pain or discomfort from text neck, consider seeing one of our chiropractors. They can help you determine the underlying cause of your symptoms and provide you with appropriate treatment.

Super Simple Exercises to Help Your Neck Pain

Neck pain can be a debilitating condition that affects your ability to carry out your daily activities with ease. Whether it's due to poor posture, muscle strain, or an underlying medical condition, it's essential to take steps to manage and alleviate neck pain. One of the best ways to do this is through targeted neck pain exercises. In this blog post, we'll explore some of the best exercises for neck pain.

In this blog post, we'll explore some of the best exercises for neck pain.Before we get started, it's important to note that if you're experiencing severe neck pain or if your pain is accompanied by other symptoms, such as numbness or tingling in your arms or hands, you should consult our chiropractors. We can help you determine the underlying cause of your neck pain and provide you with appropriate treatment.

Now, let's dive into some of the best neck pain exercises:

1. Neck stretches Neck stretches can help relieve tension in the muscles of your neck and shoulders. Start by sitting up straight with your shoulders relaxed. Slowly tilt your head to the left, bringing your left ear toward your left shoulder. Hold for 10-15 seconds, then repeat on the right side. You can also try gently rolling your head in a circular motion, both clockwise and counterclockwise.

2. Shoulder shrugs Shoulder shrugs are a simple exercise that can help relieve tension in your shoulders and neck. Start by sitting up straight with your arms at your sides. Slowly lift your shoulders up toward your ears, then lower them back down. Repeat this movement 10-15 times.

3. Chin tucks Chin tucks are an excellent exercise for strengthening the muscles that support your neck. Start by sitting up straight with your shoulders relaxed. Slowly bring your chin down toward your chest, as if you're trying to make a double chin. Hold for a few seconds, then release. Repeat this movement 10-15 times.

4. Resistance band exercises Resistance band exercises can help strengthen the muscles in your neck and shoulders. Start by anchoring the resistance band to a sturdy object, such as a doorknob. Holding onto the other end of the band, slowly pull it toward your body, keeping your elbows bent. Hold for a few seconds, then release. Repeat this movement 10-15 times.

5. Wall angels Wall angels are a great exercise for improving posture and relieving tension in your shoulders and neck. Stand with your back against a wall, with your arms at your sides. Slowly raise your arms up to shoulder height, then slowly lower them back down. Repeat this movement 10-15 times.

In conclusion, neck pain can be a frustrating and painful condition, but with the right exercises, you can manage your symptoms and improve your quality of life. Remember to always consult your chiropractor before starting a new exercise routine, and listen to your body as you perform these exercises. With time and consistency, you may find that your neck pain begins to improve, allowing you to get back to your daily activities with ease. If you would like further help with your neck pain, please use the ‘Book Now’ button to make an appointment.

Hurt your neck without doing anything?

"All I did was sneeze or I must've slept awkwardly...." I hear these all the time from clients. The thing is, in many instances, you have been injuring your neck and probably for a very long time, you just didn't realise you were doing so. It's called micro trauma. Small injuries that have occurred usually over a long period of time that accumulate in your spine, muscles and ligaments. Usually due to poor posture, think long hours at the computer, looking at your phone on the couch, in bed, waiting for an appointment, just about anywhere really. One micro trauma on its own isn't so bad but add in months or even years worth and it sure builds up. Think of each microtrauma as 1 slice of cake, 1 slice on its own isn't going to cause weight gain, but it's a different story with many slices of cake or another way of putting it, the straw that broke the camels back.

Often prior to you hurting your neck, there may have been a slow build up of reduced movement in your neck that you weren't even aware of, how you feel isn't a good indicator of how you actually are. Maybe some stiffness or tension that came and went but nothing you couldn't live with. These are warning signs your clever body is giving you that things aren't right.

What can be done about it?

First of all, how much are you sitting throughout the day? What is your posture like? Are you looking up or down to your screen? Are you hunching forward? Try putting a small pillow/cushion at your back to help you sit up straight. What is your diet like? Sugar and processed food can make pain worse

How are your stress levels? Stress can tighten muscles, cause poor posture, stress your joints and nerves.

Chiropractors deal with this all day long and can help you too by reducing the pressure on your nerves and allowing your body to heal itself naturally. Please book in online to start feeling better.

Can Sinus and Neck Pain be Related?

Your sinuses are air-filled spaces at the front of your skull that help to clean the air you breathe in and contribute to your immune health. Some people do experience neck pain when they have sinus issues, which can be due to the facial pressure and tensing of the neck when sneezing or blowing the nose.

There are ways to help relieve this pressure and pain. Firstly, saline nasal sprays and air humidifiers can help to moisturize the sinuses and reduce inflammation. Secondly, gentle massage over the sinuses can help to, use your fingertips to massage along your forehead and upper cheek region. Thirdly, the nervous system is responsible for sending messages between the brain and the body. Nerves that talk to the sinuses come out from the brain at the top of the spine. If there is a restricted joint (aka subluxation) in this area, it could potentially irritate these nerves and make someone more prone to having sinus issues and neck pain.

Chiropractic care can help to remove these restrictions and improve nerve function. By aligning the spine and restoring normal joint function, chiropractic care may help reduce sinus problems and neck pain. In addition, your chiropractor will give you advice on how to improve your posture and avoid activities that may aggravate your condition. With proper treatment, you can find relief from your neck pain and get back to your normal activities.

If you would like help with this, please book in online today.