Top 3 Stretches to prevent slumping from our Physio!

Chained to your desk all day at work and feeling your posture getting worse and worse? 

It may seem like you have no time in your day to stop and stretch your aching body but our physiotherapist, Bec, has come up with three simple exercises you can perform at your desk that may help assist your upper body posture

  1. Shoulder Rolls 

Taking deep breaths in and out, gently lift your shoulders up towards your ear and roll them back down, squeezing your shoulder blades together. 


2. Pec Stretch

Hands together and elbows tucked in, put your hands apart as far as you can so your palms are facing your screen. Make sure to keep your elbows tucked in. 


3. Chin tucks 

Place a finger on your chin, and pull back (retract) making a double chin. Repeat with small pain free movement 10 times. 


If you are finding this exercise helpful, and you would like to know more ways to improve your posture and your pain see our Physiotherapist.

Our clinic is based in Sydney Olympic Park. To book in with our Physiotherapist please call 8964 6385, or book online at

Remedial Massage and it's benefits for you

What is remedial massage?

Remedial massage comprises of a treatment to help with muscle pain, ligaments and tendons. It

involves manipulation of the layers of tissue in the body, including fascia and other supportive tissue that make up the muscles and joints.

Remedial massage can include swedish techniques which tend to be much lighter, deep tissue massage usually is slower and firmer, myofascial release treats skeletal muscle immobility and pain by relaxing contracted muscles.

This rehabilitative session will help your muscles relax and eliminate any knotted tension throughout your body.

Benefits of remedial massage:

  • Mobility of joints (increasing flow of muscles and joints which will assist in flexibility)

  • Observe change as corrections of muscles become evident

  • Improved postural position

  • Enhance immunity system

  • Elements of de-stressing

  • Smoothing skin tone and texture due to oils used in the process

  • Controlled mental ability increases

  • Improves whole body circulation and blood flow to muscles/lymphatic drainage

  • Increases oxygen founds in blood commonly carried by haemoglobin

  • Decreases muscles spasm and reduce tension which may be caused by overuse and being dehydrated  

Research has proven that remedial massage assist and aids in many health disorders such as high blood pressure, arthritis, chronic pain, constipation and depression/anxiety.  

Whether you’ve had a stressful day or looking for a sports injury solution, don’t hesitate to cure your pain by booking in a remedial massage at Spinal Care with our very own massage therapist . Relax and unwind by calling us on (02) 8964 6385 or book online to see Jessica (link to bio) our massage therapist.  

Do you avoid stairs due to knee pain?

Have you ever found yourself trying to avoid the stairs because of the pain that follows? Knee pain is a problem treated frequently by physiotherapists at Spinal Care Sydney Olympic Park. While there can be several reasons behind the cause of knee pain, a common reason is poor patellar tracking.

What is patellar mal tracking?
Patellar mal tracking is when the patellar (kneecap) shifts out of place as the leg bends or straightens. In most cases, the patellar shifts too far towards the outside of the legs but in some instances, it shifts too far inside the leg. The knee joint comprises of a complex hinge that joins two bones of the lower leg with the thigh-bone. If a problem occurs with any of the parts surrounding the knee, it can lead to patellar mal tracking.

What causes patellar mal tracking?
Patellar mal tracking often occurs due to several problems combined. These include - but are not limited to:

  • Quad overloading

  • Underactive glutes

  • Poor alignment

  • Weak thigh muscles

  • Activities that stress the knee including traumatic injuries

How do I know if I have patellar mal tracking?
Common symptoms of patellar mal tracking include:

  • Pain in the front of the knee - especially when jumping, squatting, kneeling, and using stairs

  • Popping, grinding or slipping sensation in the kneecap when bending or straightening knee

  • Feeling as though your knee cannot support your weight

How can patellar mal tracking be treated?
With a large volume of patients coming in with knee pain, Rebecca, our physiotherapist at Spinal Care Olympic Park is no stranger to treating patellar mal tracking. Through correct diagnosis of the problem, Rebecca will provide an exercise or rehabilitation program that is tailored specifically for your condition. Techniques to keep the kneecap in proper alignment will also be given in addition to the program which will help both rehabilitate and strengthen the knee.

If you are experiencing discomfort to your knee or suspect you have patellar mal tracking, make an appointment to see a physiotherapist now. Call us on (02) 8964 6385 or book online to see Rebecca (link to bio) our Physio.


Could your shoulder pain be a rotator cuff injury?

One of the most common problems treated by physiotherapists at Spinal Care Olympic Park is shoulder pain - in particular, injury to the rotator cuff. The shoulder is one of the most mobile and used joints in the body and as a result, is often susceptible to injury, and wear and tear.

What is the ‘rotator cuff’?
The rotator cuff comprises of four muscles that are responsible for keeping the shoulder joint stable. Unfortunately, injury to the rotator cuff is extremely common due to the frequency of which we use our shoulders and subsequently, repeated overuse. Injury to the rotator cuff often takes shape in the form of a strain or tear to the cuff, its muscles, tendons, and joint capsule that stabilises the shoulder.

Who is affected by rotator cuff injuries? What does it feel like?
Due to the frequent use of our shoulders, injury to the rotator cuff can occur amongst individuals of all ages - from athletes to heavy labourers, older adults, and younger adults who may have been partaking in an activity as simple as walking a dog that pulls on the leash.
Symptoms of a rotator cuff injury can include:

  • Pain over the top of the shoulder or down the outside of the arm

  • Pain on elevating the arm

  • Shoulder weakness or pain when attempting to reach or lift

  • Pain when sleeping on the affected side

  • ‘Clicking’ noise in the shoulders

  • Loss of shoulder motion

How can a physiotherapist help?
Rebecca our Physiotherapist at Spinal Care Olympic Park can help:

  • Diagnosis of your shoulder injury

  • Restore range of motion, muscle strength and coordination

  • Help modify physical activity so less stress is placed on the shoulder

  • Help speed up healing and avoid permanent damage

  • Manage symptoms of chronic cuff tears

  • Teach strategies to improve overall shoulder movement and performance

If left untreated, injury to the rotator cuff can cause severe pain, decrease ability in the arm, and discomfort later in life. If you are experiencing discomfort to your shoulder or suspect you have injured your rotator cuff, make an appointment to see a physiotherapist now. Call us on (02) 8964 6385 or book online to see Rebecca (link to bio) our Physio.

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Why posture may be the cause of your headache!

With technology being readily integrated into everyday life, it has become commonplace to blame our headaches on the long hours spent in front of computers and other smart devices. However, little do most people know that poor posture is in fact a common cause of headaches.

A typical example of poor posture being the cause of a headache is the ‘forward head carriage’. That is, when the head starts to push forward beyond the shoulders; as the head moves forward whether it be from leaning closer to the monitor or hunching over to text, the behaviour of the neck and shoulder muscles starts to change. When this occurs, the neck muscles and upper body becomes imbalanced with some muscles growing tight while others grow weak. This can cause muscle strain placed in certain areas which can in turn cause inflammation and pain, thus triggering common migraines and headaches.

How can Chiropractic help alleviate headaches?

  • Chiropractors perform spinal manipulations and adjustments to improve overall spinal function. This helps alleviate stress on the spinal system.

  • Aside from manipulations,chiropractors provide advice on posture, ergonomics (work postures), exercise and stretching techniques which can help relieve tension in the neck and upper back muscles.

  • Provide immediate relief in addition to preventing future headaches through adjustments and manipulations.

Frequent and ongoing headaches can detrimentally hinder one’s quality of life if left untreated. If you are experiencing headaches or know someone who suffers from headaches, it may be time to see a chiropractor. To seek relief and prevent future headaches from occurring, call us at Spinal Care Sydney Olympic Park on (02) 8964 6385. Alternatively, book online here.


Why is posture important?

What is posture?

Definition: The position in which someone holds their body when standing and sitting.

Signs you have poor posture

There are many indicators but some of the more common are hunched shoulders, rounded shoulders, rounded upper back, forward head carriage and arched lower back. Another indicator is back pain. There are several common factors linked to poor posture and that contributes to poor posture. They are:

  • Stress

  • Obesity

  • Pregnancy

  • Weak postural muscles

  • Abnormally tight muscles

  • High-heeled shoes

Research has also shown poor posture can increase feelings of depression, affect your digestive tract and influence confidence and stress levels.

  • Good posture has lots of benefits to your well-being it can:

  • Maintain correct alignment of bones and joints

  • Reduce stress on ligaments minimising risk of injury

  • Prevents muscle strain, overuse and pain

  • Conserve energy as muscles are used more efficiently

  • Decrease abnormal joint wear

To maintain correct posture you must always be aware of how you sit, stand or lie down.

If you are concerned about your posture and experiencing pain call us on (02) 8964 6385 at Spinalcare Chiropractic Sydney Olympic park or simply book online at and let us take care of you!


When should you see a Chiropractor for neck pain?


  1. Your neck pain or stiffness does not improve after a few days

  2. You cannot look to the right or left without severe neck pain

  3. You feel like you must use over-the-counter pain medications just to make it through the day and are using it regularly to treat your neck pain

  4. You’re worried that your neck pain may have a serious cause

  5. Your neck pain started in the neck but has moved to numbness or tingling in your hands or wrists

  6. Your neck pain started within a few days of a car accident

  7. Your neck pain is worse when you first wake up in the morning but then begins to feel a little better as the day progresses

At the Chiropractic appointment the Chiropractor will conduct a thorough consultation and examination asking you questions about the history of your neck pain, symptoms, what movements make it worse and what makes it better. The Chiropractor will also check to see how well you move your neck during the examination and will look for numbness or tenderness and tingling in your arms or hands.

If you are suffering from neck pain from lifting, falling, whiplash injury or simply feeling pains from sleeping in an uncomfortable position it’s a good time to see a Chiropractor for treatments before it gets worse. Injuries resulting from abnormal motion can cause muscles to become overextended and the vertebra in the neck to shift out of alignment. Chiropractic treatments can re-align your vertebra and restore normal motion in your neck.

Don’t hesitate to give Spinal care Chiropractic Sydney Olympic park a call on 02 8964 6385 and book an appointment with our friendly reception staff or alternatively you can book online through our website


Three common causes of back pain

According to the 2014-15 National Health Survey, about 3.7 million Australians (16% of the total population) have back problems and of that total, 70-90% of people suffer from lower back pain.

Why is back pain so common?
There are several factors that can cause back pain hence its high rate of occurrence, however, the three most common causes are:  

  • Back injury

  • Medical condition or illness

  • Poor lifestyle choices

Back injury:
Back injuries can lead to lower back pain as the muscles, ligaments and discs are strained and/or torn. Back injuries can occur when undertaking a variety of activities from using poor form when lifting heavy objects; sudden movements or moving the wrong way; sports injuries that involve large forces of impact; to automobile accidents. These incidents often result in acute back pain – pain that can last for a few days to a few weeks. Stiffness, decreased movement of the lower back, and difficulty standing straight are often side-effects of acute back pain.

Medical condition or illness:
In addition to acute back injuries, there are several medical conditions that can cause back pain. Common conditions include osteoarthritis, osteoporosis, fibromyalgia, inflammatory diseases like Rheumatoid and Psoriatic arthritis, and scoliosis. As the duration of these conditions are often extensive, the associated pain typically lasts over a longer period. This type of pain is called chronic pain.

Poor lifestyle choices:
Poor lifestyle choices such as smoking, and lack of exercise can also detriment back and spine health. Smoking causes a lack of nutrients which affect the back’s discs, meanwhile lack of exercise can cause stiffness, weakness and deconditioning of the back. Additional common life choices that can impede back health include posture when sitting and standing, diet, and stress.  

Relief through Chiropractic Care
Chiropractic care can help prevent and alleviate back pain through adjustments, manipulations and soft tissue work. By improving alignment and correcting misalignment through functional examinations and postural adjustments, chiropractic care can benefit those who may be experiencing pain or those who may want to prevent back pain.

If this is you, call us at Spinal Care Chiropractic Sydney Olympic Park on (02) 8964 6385 or book online at and let us take care of you!


Binge watching - Back pain

Let’s face it, in a time where Netflix, Amazon Prime, and Stan are available, we would much rather stay at home binge watching our favourite shows. However, staying in one position for a long period of time can be hazardous for our health, especially when we are slouching or lying in ways that strain the shoulders, back, or hips which lets face it - is most of the time when watching shows hours on end.

Next time you find yourself binge watching television, keep these tips in mind to keep your spine happy and healthy.

  • Maintain a good posture:
    Maintain your posture by keeping your shoulders and back relaxed and upright. While sitting upright might not be comfortable at first, your back will thank you for it later. Slouching can lead to tension and stress in various muscles, not to mention place excessive pressure on the lungs, liver, and pancreas.

  • Be active:
    Sitting down places more stress on the spine than standing. You can make television time productive by doing chores that keep you off the couch while watching your favourite shows.

  • Take breaks:
    Remember to give your spine and muscles a break by standing up once in a while.

If you are experiencing back pain or stiffness despite trying these tips, it may be time to visit a chiropractor. To make an appointment with us at Spinal Care Chiropractic Sydney Olympic Park, call our friendly reception now on (02) 8964 6385 or book online at and we will look after you. 


Migraines and neck pain

Migraines seem to always happen when you are most stressed and come not only with severe and debilitating head pain, but sensitivity to sound and light, dizziness and often nausea as well. No matter how hard you try it seems as though the only thing you can do to endure the pain of a migraine is to wait it out until it is over and try to manage the symptoms to the best of your ability. Chiropractic care can help reduce the frequency and the severity of your migraines, meaning less time cooped up in bed and more time living your life. What many people don’t know is that poor posture can actually attribute to their migraines. Migraines come with a tight feeling in the neck and around the temples, also known as tension headaches triggering migraines. Many migraines actually start in the neck. When you spend a whole day hunched over a phone, tablet and computer screen, you start putting some serious strain on your neck and back muscles, which can increase chances of getting a migraine. According to a study spinal manipulation or adjustments result in almost immediate headache improvement and provided longer-lasting relief and less side effects than typically prescribed headache medication.

When your vertebrae are misaligned in this way, it can actually cause the nerves and muscles to become irritated and inflamed. When you get adjusted, this misalignment is corrected and that pain, stiffness, soreness, irritation and migraines is relieved.


If you are or have been suffering from migraines, neck pain, back pain or poor posture make a booking with Spinal Care Chiropractic Sydney Olympic Park on 02 8964 6385 or book online at and we will look after you.