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Author: Matthew Samartzis

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Text Neck Causing You Neck Pain?

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TEXT NECK!

If you are someone that is constantly looking down at your electronic device you could be suffering from text neck! It is very common for teenagers and especially now with so many platforms including knowledge on the internet it makes it difficult for people to keep away from screen time.

Common Problems Associated With Text Neck!

Simple Ways To Prevent Text Neck!

  • Bring your electronic device to eye level
  • Take breaks in between screen time
  • Stand with your shoulders rolled back and chin tucked in
  • Stretch the upper and lower back muscles
  • Exercise to strengthen weak areas of the body
  • Visit your local chiropractor to get an idea on your posture and how they can further improve your health and wellbeing

If you are someone who is suffering from text neck or long hours of desk work and its giving you headaches, neck pain or low back pain or may think you are someone suffering from changes due to your posture! You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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Top 3 Exercises For Back Pain Sufferers!

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Indoor Swimming

Our team of chiropractors see many people entering with the common low back pain or neck pain that can be due to something as simple as working prolonged hours at a desk to lifting something incorrectly at work. Usually the symptoms and the function will almost always be different depending on the mechanism of injury, the repetitive use of the area after being strained and how long its been put off for before seeking help!

This Blog will cover our 3 top exercises you should be doing to improve your wellbeing and enhance your overall function!

*It is to be noted that any type of sport that involves pushing or twisting type forces to the body be avoided as our goal with the following exercises is to improve and rehabilitate areas of pain.

Our Top 3 Exercises For Back Pain!

1. Swimming

Water based activities are fantastic for rehabilitating injuries. This is because of buoyance. Buoyance allows the body to feel lighter hence less pressure on joints and sore areas will enable better movement through the water. General swimming or water aerobic exercises as simple as moving the lower and upper body through the water will help to achieve a reduction in overall tension within tight muscles.

2. Yoga/Pilates

Engaging in exercises that help strengthen and lengthen muscles are always going to be a great exercise for both rehabilitation and helping to reduce tight muscles. If there is pain during the exercise it should be stopped as the risk of re injury is greater. There are many different exercises and techniques that can be done to help decrease low back pain. It is indicated that starting with gentle exercises and building up into bigger movements overtime will help strengthen the body long term!

3. Walking/Running

Any type of walking or running whether it is brisk or up and down stairs will be a great way to start your fitness journey. It is an easy way to get out of the house away from the desk and requires no equipment for you to do it. It is a great low impact exercise that can help increase mobility and loosen tight muscles. Walking is also know to have benefits with back pain sufferers as it provides movement to the area of concern helping to mobilise the hips.

If you are someone who has injured themselves exercising or have pain due to your work circumstances you can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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Common Household Chores Causing You Pain!

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Household Chores

Ever done some type of strenuous activity that didn’t involve you going to the gym? Lifting a laundry basket to quickly the wrong way and felt something pop?

In this blog we will be talking about which household chores are the main culprits to our pain!

Repetitive Tasks (Cleaning/Washing)

Repetitive tasks usually lead to pain as you are forcing your body to do things for a prolonged time which may be done with poor posture or even incorrect leaning or bending over which are the most common causes of low back pain!

Lifting Heavy Objects

It is common for us to lift objects without knowing exactly how much they way. At times lifting certain things can also become awkward and this is usually where things can go wrong. It can be as simple as turning over a mattress or lifting up a laundry basket.

Reaching Or Twisting

Same as lifting rotation of our body involves us to move ourselves into awkward positions. Rotation should always be limited when reaching for things especially when carrying objects. Its is common for people to hurt themselves by straining either their neck or low back just from something as simple as turning their neck to quickly!

Prolonged Sitting

Prolonged sitting whether it be at the work desk or the family couch can cause detrimental affects to the body. Muscles tend to tighten up when they are not moved enough hence why pain and especially tightness in areas may arise before you know it!

Incorrect Sleeping

Sleeping is great when done appropriately but when we are putting ourselves in a compromised position we are actually doing ourselves more harm then good. Sleeping on the couch is always a big no as well as sleeping on your stomach. This is because the curves of our spine are not in a neutral position causes us the usual neck pain. Try and combat this by sleeping on your side using a pillow that holds you into that comfortable neutral like position that the body needs.

If you are someone who has injured themselves doing some type of household chore and its giving you headaches, neck pain or low back pain or may think you are someone suffering from changes due to your posture! You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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The Importance Of Rest Days!

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Rest days

When we exercise we hear allot of people telling us “make sure you are having a rest day”. Is it really that important for us to do so? Are we really benefiting from resting and taking a day off exercise? This blog goes through exactly how it affects us and how to strategize rest day into a workout regime!

The Importance Rest Days

Rest days should be added into your workout regime as it helps to rebuild and repair areas where there is pain. Overtraining can become more common in those who do not take rest days and make them prone to injury which could set them backwards. Depending on the intensity of the workouts it is common to train different body parts or sections of the body to limit the amount of rest taken throughout the week.

The 3 Important Effects Of Rest Days

  • Reduced muscle pain and lactic acid removal from worked areas
  • Rebuilding muscles that were broken down during exercise.
  • Decreasing risk of injury and overuse of joints

Signs Of A Rest Day

You should see a doctor if you haven’t exercised regularly for a while and need to know where to start, if you believe you have sustained an injury while exercising, or if there is a specific site of pain that doesn’t seem to ease off with rest days. 

Benefits Of Working Out

  • Improved Mood
  • Increase Mobility/Flexibility
  • Decreased Stress
  • Improved Strength
  • Increased Energy Levels
  • Changes to body fat percentage

*The general rule is to moderately exercise for 30 minutes each day which can be something as simple as a brisk walk!

If you are someone who is suffering from headaches, neck pain or low back pain or may think you are someone suffering from changes to your posture! You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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All About Exercise

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Physical Exercise

Exercise… What Is It?

Exercise is a form of physical activity that involves the person to move, stretch or exert some type of physical force to expend energy. Exercise is usually used to help increase performance, mobility and flexibility depending on the task at hand. Exercise can also be referred to as training where the main goal is to focus on an area of weakness and slowly improve it overtime for long term change. This may involve things such as cardiovascular health, bodily strength, conditioning, weight loss or even flexibility.

The Melbourne Chiropractors Approach to Exercise!

Exercise is used as a functional tool for us as chiropractors. Depending on what you do throughout the day or add into your lifestyle will allow us to predict things such as why certain injuries are occurring or how you can better improve your ongoing exercise regime by adding other types of skills to enhance your wellbeing.

What Are Signs/Symptoms That Exercise Is Killing Your Gains?

5 Misbeliefs In Exercise

  • No Pain No Gain! – Usually ends up being more pain and little gain!
  • More Work Is Better! – Unfortunately overtraining is a thing to much can be detrimental to performance gains.
  • Training Harder Every Time! – Changing exercises over a period of time is better than continually changing as the body will never adapt
  • Sweating It Out! – If you are sick it is never a good idea to train, if anything you will feel allot worse after it
  • Copying Training Splits – Everyone is different and starting slow is always a great way of figuring where your physical needs are to be met.

3 Tips To Improve Your Exercises

  • Create a support network (Hire a coach, exercise with friends)
  • Research exercises that you enjoy and give them a go!
  • Don’t push past your limits every session, pace yourself!

4 Simple Ways To Break A Plateau!

  • Change the type of exercise you are performing
  • Increase the intensity
  • Slow down the repetitions or increase the time of the exercise
  • Improve your technique or form (Hire a Coach or Watch How To Online)

If you are someone who is suffering from headaches, neck pain or low back pain or may think you are someone suffering from changes due to your exercise! You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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All About Muscle Tightness & Stiffness

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Tight Calf Muscle (Cramp)

What Is Muscle Tightness?

Muscle Tightness is when a muscle struggles to move effectively in a functional-like position. The goal for most allied health professionals is to decrease the amount of tightness to help aid with bodily function. Muscle stiffness What Is Muscle Stiffness?

What Is Muscle Stiffness?

Muscle Stiffness is a sensation that you feel when muscles are tight. This can be the feeling of pain or soreness depending on the severity.

What Are The Symptoms Of Tight/Stiff Muscles?

  • Delayed Onset Muscle Soreness (After a workout)
  • Burning Pains In Worked Out Areas
  • Soreness/Pain
  • Restricted Movement
  • Fatigue (Reduced Endurance)
  • Inability To Contract Muscles Effectively

How Can You Treat Tight Muscles?

How Can Our Team Of Chiropractors Help?

Our Team of chiropractors aim to work on your functional goals as a whole. Our examinations involve movements and mobility tests that will show us exactly where the body is lacking and what needs to be done to further improve those areas of concern. Usually there can be a restrictive joint that may be a cause of immobility or can be as simple as a sore muscle from working out or overworking on the job. it is common for our chiropractors to see overuse type injuries also such as carpal tunnel, tennis or golfers elbow in the clinic due to the continuous strain people are putting on themselves at work.

If you are someone who is suffering from headaches, neck pain or low back pain or may think you are someone suffering from changes to your posture! You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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Can Chiropractors Help Unlevelled Postures?

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Chronic Changes To Posture

An Unlevel or “wonky” posture can be due to many different reasons, some of this could be from ongoing pain to just structural deficits that have occurred overtime or since birth.

The 2 Most Common Reasons For an Unlevelled Posture Include:

  • Scoliosis is known to many as being a big issue of posture although it really does depend on its severity. Scoliosis is classified in 2 forms known as structural or functional scoliosis and both have different diagnosis and treatments involved to either manage symptoms or improve an unlevelled spine.
  • Pelvic Tilt is seen allot with people who suffer from low back pain. This could be as simple as tight muscles or a joint dysfunction. There can also be external factors causing these symptoms such as poor footwear or high impact sports causing unwanted changes to the bodies structure and function.

Common Scoliotic Symptoms

Common Pelvic Tilt Symptoms

Can Chiropractors Help With Uneven Postures?

Chiropractors are able to use various treatments and techniques to help reduce tension in areas of restriction and pain. In doing so chiropractors can help with functional scoliosis by making changes to further improve wellbeing. Structural scoliosis becomes more of a management plan that is usually targeting the symptom of pain as well as trying to enhance bodily function to improve things such as flexibility, mobility and strength using both treatment and rehabilitation plans.

4 Ways You Can Manage Your Posture!

If you are someone who is suffering from headaches, neck pain or low back pain or may think you are someone suffering from changes to your posture! You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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Hamstring Injury Rehab

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Soccer Injury (Hamstring)


🧐 Have you injured your hamstring? One of the most common injuries in sport is a Hamstring strain. The Hamstrings are three separate muscles of the posterior thigh that help flex the knee and extend the hip!


🏃🏻‍♂️ Injuries occur when the muscles are overstretched and overloaded in activities such as running. These injuries can range from mild strain to a very severe tear! Other injuries that can effect the Hamstrings include tendinopathies & bursitis.


🍑 One of the most common mistakes individuals make with rehabilitation of a hamstring injury is that they only focus on the hamstring and not the structures directly above it, such as the gluteal/buttock muscles


🏋🏻‍♂️ The gluteal muscles like the hamstrings are a powerful hip extensor and together have a synergistic role. Weakness in the gluteal muscles can often mean the hamstrings are overloaded and susceptible to injury. This is why gluteal strengthening forms an important part of the rehabilitation process


✅ Here are 4 exercises for the gluteal muscles and hamstrings to speed up your recovery process


1️⃣ Elevated Single Leg Gluteal Bridge
2️⃣ Bulgarian Split Squat
3️⃣ Swiss Ball Leg Curl
4️⃣ Straight Leg Deadlift


⚠️ Remember to consult a healthcare professional before commencing these exercises ⚠️

*Our Chiropractors are upskilled in many areas of rehabilitation. If you are someone who is suffering from sciatica or sciatic like pains book an appointment today or give our team a call today on 9376 2002 at The Melbourne Chiropractor to find out how we can help you out today!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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3 Easy Ways To Manage Your Sciatica!

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Sciatic Pain

Sciatica is a term used for a pain that shoots down one or at times both sides of the legs. This is a cause from irritation or compression of the sciatic nerve. This is a common issue with people suffering from sciatica hence why many have heard of this term before. In this blog we will be talking about the common causes of sciatica and how we can manage this condition!

Common Causes Of Sciatica

  • Disc protrusion in the lower back causing inflammation and compression of the sciatic nerve
  • Bone or disc degeneration in the lower back region
  • Spondylolisthesis
  • Tight Piriformis Muscle causing compression of the sciatic nerve – most common cause due to over-sitting

3 Ways To Manage Sciatica

  • Avoid prolonged sitting and get moving more!
  • Stretching and exercising the lower back and glute muscles to reduce tension within the area!
  • Seeing a chiropractor! Chiropractors are able to alleviate symptoms of sciatica by decompressing the spine and reducing tension within the piriformis muscle if its causing symptoms.

*Our Chiropractors are upskilled in many areas of rehabilitation. If you are someone who is suffering from sciatica or sciatic like pains book an appointment today or give our team a call today on 9376 2002 at The Melbourne Chiropractor to find out how we can help you out today!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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All About The “Posture Pole”

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Posture Pole - Foam Roller

What is a posture pole? 

Posture pole’s are a long foam roller that can be cut in half to lay flat on the floor. The goal of the foam roller is to be long enough to rest on the full length of your spine up to the back of your head.

How To Correctly Position Yourself On A Posture Pole?

The correct way to position yourself is to lay with your knees bent whilst resting on the posture pole with the back of your head touching and the bottom of your pelvis touching the length of the posture pole. It is then as easy as laying with your arms outwards in a scarecrow position with your palms facing up towards the roof.

Posture Pole Positioning

What Are The Recommendations?

The goal is to lay on the posture pole for as long as 10 minutes at a time. Usually at the beginning it may be uncomfortable meaning that 2 sets of 5 minutes may be better to start with or even 3 by 3 minutes throughout the day. A maximum of 15 minutes is enough to get the body stretched out for the day.

Why Use The Posture Pole?

The reason for using the posture pole is to eliminate tension, increase flexibility and allow the body to relax. It also helps you focus on something other than your electronic devices. Use this time to focus on your breathing and relaxation.

*Our Chiropractors are upskilled in many areas of rehabilitation. If you are someone who is suffering from poor posture or bad postural habits book an appointment today or give our team a call today on 9376 2002 at The Melbourne Chiropractor to find out how we can help you out today!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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themelbournechiropractor.com.au