Your sleep position can either support or sabotage your spine. Many people wake up with tight backs or necks without realizing their sleeping posture is the culprit. Here’s how to make sure your sleep is helping—not hurting—your spine.
Best Sleep Positions for Spinal Health
On Your Back
Use a small pillow under your knees to reduce lower back strain.
Choose a pillow that supports the natural curve of your neck.
On Your Side
Place a pillow between your knees.
Keep your spine in a straight line.
Avoid Sleeping on Your Stomach
It twists the neck and flattens spinal curves.
Mattress and Pillow Tips
Choose a medium-firm mattress.
Replace your pillow every 1–2 years.
Memory foam pillows often offer better neck support.
Headaches are one of the most common health complaints, and when they strike, they can significantly derail your life. While medications can help ease the pain, they don’t always tackle the root causes. That’s where chiropractic care may step in.
How Chiropractic Care May Help
Chiropractic care focuses on the spine, muscles, and joints, the areas that play a big role in headache pain. By improving movement, easing tension, and supporting overall function, chiropractic treatment may offer relief by:
· Improving spinal and joint function
· Reducing muscle tension
· Supporting posture and movement, including guidance on ergonomics, posture tips, and exercises to help prevent triggers
What to Expect During a Visit
When you visit a chiropractor for headaches, you can typically expect:
· A full assessment of your spine, posture, and movement
· Spinal adjustments and soft tissue techniques (if appropriate)
· Personalised advice on exercises, posture, and lifestyle habits to help reduce headaches
Chiropractors often take a holistic approach, helping you consider factors like workstation setup, sleeping positions, and daily habits that may impact your health and comfort.
What This Means for You
By focusing on spinal health, muscle balance, posture, and movement, chiropractic care may help cut down the frequency and intensity of headaches. If headaches are interfering with your daily routine, consulting our chiropractors could be an effective step in your care plan.
With our lives increasingly glued to screens, “tech neck” has become a widespread issue. This condition, caused by prolonged forward head posture, results in stiffness, tension, and pain around the neck and shoulders. The good news? You can combat it—right from your desk.
What is Tech Neck?
Tech neck refers to the strain on neck muscles caused by looking down at phones, tablets, and laptops for extended periods. Left unchecked, it can lead to headaches, shoulder tension, and even long-term spinal issues.
Desk Exercises to Fight Tech Neck
Here are 3 quick exercises you can do at your desk:
Chin Tucks Sit upright and gently pull your chin back (like you’re making a double chin). Hold for 5 seconds. Repeat 10 times.
Neck Rolls Slowly roll your head in a circle, then reverse direction. Do this for 30 seconds each way.
Shoulder Blade Squeeze Sit or stand tall. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times.
Did you know dehydration can cause muscle aches and back pain? Your muscles and joints need water to function properly. When you’re not drinking enough, your body lets you know—through pain.
💧 How Water Helps Your Body
Muscles are 75% water. Dehydration = tight, crampy muscles.
Joints rely on fluid for smooth movement.
Even mild dehydration can cause fatigue and body aches.
🚰 Hydration Tips
Aim for 2–3L of water per day.
Increase water intake in hot weather or after exercise.
Limit caffeine and alcohol, which can dehydrate you.
Long hours. Heavy lifting. Constant motion. Sound familiar? If you work in hospitality, chances are your body feels it by the end of the shift. Chiropractic care can help you recover—and stay pain-free.
🤕 Common Hospitality Injuries
Lower back pain from standing all day
Neck and shoulder tension from poor posture
Wrist or joint pain from repetitive tasks
🩺 How Chiropractic Can Help
Spinal adjustments improve posture and reduce pain.
Backpacks aren’t just for students. Adults carry them too—but often the wrong way. Whether you commute with a laptop or travel frequently, how you carry your bag affects your spine.
Winter is tough on your body. If your joints feel stiffer in the cold, you’re not imagining it. Lower temperatures can tighten muscles and restrict blood flow—making everyday movements more uncomfortable.
🥶 Why Cold Affects Your Joints
Muscles tighten in the cold.
Blood flow slows down.
Inactivity increases stiffness.
🏡 Easy Home Care Tips
Start With a Warm Shower It boosts circulation and loosens up muscles.
Stretch Gently Every Morning
Neck rolls
Shoulder circles
Light forward bends
Stay Active (Even Indoors!) Try yoga, stretching, or even walking around the house.
Dress in Layers Keep your joints warm to avoid stiffness.
Suffering from Tennis Elbow or Racquet Sports Pain? Chiropractic Care Can Help
If you’re an avid tennis, pickleball, or racquetball player, you may already know how quickly joint pain can sideline your game. One of the most common injuries? Tennis elbow—a painful overuse injury that affects the outer part of your elbow. But here’s the good news: chiropractic care for tennis elbow is a proven, non-invasive solution that helps you recover faster and prevent future injuries.
What Is Tennis Elbow?
Tennis elbow (lateral epicondylitis) occurs when the tendons in your forearm muscles are overworked, usually from repetitive motions like swinging a racquet. This leads to small tears, inflammation, and pain on the outside of the elbow.
Common symptoms include:
Burning or aching pain on the outside of the elbow
Weak grip strength
Pain when lifting, twisting, or playing racquet sports
While rest and ice can help temporarily, many patients benefit from chiropractic treatment for racquet sports injuries to correct the root cause.
How Chiropractors Treat Tennis Elbow
Chiropractors take a whole-body approach to musculoskeletal injuries. Rather than masking pain with medication, they focus on restoring joint and muscle function to promote natural healing.
Here’s how a sports chiropractor can help with tennis elbow and racquet sport injuries:
1. Chiropractic Adjustments for Elbow and Spine
Misalignments in the elbow, wrist, shoulder, or spine can place added stress on the tendons. Gentle adjustments restore joint mobility, reduce inflammation, and improve nerve flow.
2. Soft Tissue Therapy
Chiropractors use manual techniques like:
Active Release Technique (ART)
Graston Technique
Trigger point therapy
These methods break down scar tissue and improve blood flow in overused forearm muscles.
3. Rehabilitation Exercises
Corrective exercises strengthen weakened muscles and restore range of motion. These may include:
Eccentric wrist exercises
Forearm stretches
Grip strengthening
Shoulder stabilization drills
4. Postural and Biomechanical Coaching
Poor posture or racquet technique can contribute to injury. Your chiropractor will assess your movement patterns and provide coaching on ergonomics and sports-specific motions to prevent re-injury.
Other Racquet Sports Injuries Chiropractors Can Help Treat
While tennis elbow is common, chiropractic care is also effective for:
Golfer’s elbow (medial epicondylitis)
Rotator cuff pain and shoulder impingement
Wrist strain and tendinitis
Upper back and neck stiffness
Lower back pain from court movements
Whether you’re playing tennis, pickleball, squash, or paddle, chiropractic treatment for athletes can help you stay active and pain-free.
When Should You See a Chiropractor for Tennis Elbow?
If you’re experiencing elbow pain that isn’t improving with rest, it may be time to seek professional care. Chiropractic care is safe, drug-free, and focuses on long-term results.
Schedule an appointment if you have:
Pain lasting longer than 2–3 weeks
Difficulty gripping your racquet
Reduced range of motion in the arm or wrist
Recurrent pain after returning to the court
Chiropractic Care Keeps You in the Game
You don’t have to live with the nagging pain of tennis elbow or risk missing the season. A skilled chiropractor for tennis elbow can help you heal faster and return to the activities you love—stronger and more resilient.
✅ Book Your Sports Chiropractic Consultation Today
If you’re struggling with elbow, wrist, or shoulder pain from racquet sports, we’re here to help. Contact our clinic to schedule a personalized evaluation and start your recovery journey.
Most of us spend more time sitting than we should, whether it’s working at a desk, commuting, or relaxing on the couch. While it may seem harmless, prolonged sitting can quietly take a toll on your spine and overall health.
Your Spine Was Made to Move! If you feel stiff, sore, or drained after a day of sitting, it’s your body’s way of saying something’s off. Don’t brush it off, your spine needs attention. Chiropractic care can help restore mobility, reduce pain, and support long-term spinal health. Book an appointment and give your spine the support it deserves.
When you’re searching for the best chiropractor in Melbourne, look no further than Dr Matthew Samartzis, who expertly serves clients in both St Kilda and Westmeadows. With a double degree from RMIT and over five yBest Chiropractor in Melbourne | Dr. Matthew Samartzis
Looking for the best chiropractor in Melbourne? Dr. Matthew Samartzis is a leading chiropractor serving St Kilda and Westmeadows, providing expert chiropractic care backed by over five years of clinical experience and a double degree from RMIT University.
Melbourne Chiropractic Clinics: St Kilda & Westmeadows
Visit Dr. Matthew at his convenient clinic locations:
St Kilda Chiropractic Clinic: 278 Inkerman St, St Kilda East
Comprehensive care including spinal adjustments, rehabilitation exercises, ergonomic advice, and mindset coaching
Trusted by 339+ happy patients with 5-star Google reviews
Patient Reviews & Testimonials
Patients consistently praise Dr. Matthew’s effective treatments:
“Fixed my chronic back pain quickly!”
“Significant improvement in posture and migraine relief.”
“Professional care for babies and children with posture issues.”
“Highly recommend for long-term pain management.”
Chiropractic Treatments & Services Offered
Dr. Matthew provides tailored chiropractic care for:
Chronic neck, back, shoulder, hip, and migraine pain
Posture correction for office workers, athletes, and children
Sports injury rehabilitation and muscle imbalance correction
Paediatric posture and infant care
What to Expect at Your Appointment
Thorough assessment including posture analysis and spinal mobility check
Customized chiropractic care plan with gentle, precise spinal adjustments
Rehabilitation exercises and self-care guidance for long-lasting wellness
Ongoing progress monitoring to ensure effective treatment results
Book an Appointment with Dr. Matthew — Top Chiropractor in Melbourne
Schedule your visit online today at the St Kilda or Westmeadows clinics and experience expert chiropractic care for pain relief, posture correction, and overall health improvement.
