Travel tips

Travel tips for when you’re leaving the rat race and off to enjoy some time away or an adventurous holiday.

When travelling long distances forces us to sit still for an extended period of time it is beneficial for us to get moving as often as we can.

Here are a list of tips that you can incorporate in your travels to help minimize the risk of developing soreness or aggravating a pre-existing conditions, and therefore allowing you to enjoy your time away.

Travelling by car:

  • Make sure to stop every hour for regular stretch breaks. Movement is the key to maintaining mobility and sitting in one position for a prolonged period of time may cause low back or neck pain.
  • During the trip make sure to stretch your neck gently from side to side, up and down and side to side.
  • Place a lumbar roll or small cushion in the small of your back to help maintain your lumbar curve.
  • Ensure that your seat is in a good ergonomic position.


Travelling by plane:

  • Request an aisle seat to make it easier to get up and stretch your legs.
  • Place a small pillow in the small of your back to help maintain your lumbar spinal curve.
  • Stretch your feet and ankles during the flight.
  • Keep yourself well hydrated with water (alcohol and coffee will dehydrate you).
  • Take a travel pillow on the flight to support your neck.
  • Take care when lifting carry on luggage into the storage compartment.


Trapezius stretch

  • Sit up with good posture on a chair with your feet touching the floor.
  • Hold onto the side of the chair with your right hand.
  • Grasp the right side of your head with your left hand. Place your left hand on the right side of your head just above your right ear.
  • Pull your head gently toward your left shoulder – you should feel the stretch on the right side of your neck.
  • Hold for 10 seconds & repeat 3 times.
  • Repeat the same procedure on the opposite side.


Mid Back extension stretch

  • Lay down on the floor with a rolled up towel or a posture pole (available in our clinic) keeping your knees bent with your feet touching the floor.
  • Make sure that your bottom and your neck are supported on the towel/posture pole.
  • Place your arms out to your sides and relax.
  • Sustain this posture for up to 15 minutes. If you start to feel uncomfortable before 5 minutes, stop immediately.


Knees to Chest stretch

  • Lay down on your back.
  • Place both hands on your knees and pull them gently towards your chest. This will ease the pressure in the low back and help stretch your tight low back muscles – you may also feel a stretch in your buttocks.
  • Hold stretch for 10 seconds & repeat 3 times.


Go for a walk outside

Fresh air and exercise can do wonders to relieve tension and stress in our bodies.  Whether you are suffer from neck pain, low back pain or headaches, walking provides our spine with mobility which can help to ease stiffness and symptoms. Allow your shoulders and neck to relax while you’re walking.


Is the daily grind giving you a headache?

Headaches are becoming increasingly common and we are often guilty of taking some painkillers and ignoring the problem. Headaches can take different forms such as migraines or tension headaches, and these can greatly impact our quality of life.

Headaches can be caused by various reasons, including but not limited to, poor posture, stress, sleeping patterns, poor nutrition and incorrect neck spine function. Here are some tips which can help decrease the severity or frequency of headaches:

  • Get enough sleep -adequate sleep is a key part of a healthy lifestyle. Getting enough sleep plays an important role in your physical, mental and emotional health.
  • Fix your sleeping posture – an awkward sleeping position affects the alignment of your spine and can cause stiffness in the morning. Avoid sleeping on your stomach and try to sleep on your back or sides instead to maintain the natural curve of the spine.
  • Be mindful of your posture – whether it’s during your commute or at the office, maintaining a good posture is very important for spinal health.
  • Improve your nutrition – having a nutritious breakfast can start your day off on the right foot with proper nutrition to fuel your body.
  • Drive Smart – if you drive regularly, adjust your seat to make sure that you are not straining any part of your body. Move the seat closer to the steering wheel to support the curve of your back.

Chiro Can Help
Chiropractors regularly care for and manage headaches and migraines. Many studies have reported on the effectiveness of chiropractic care in relieving migraine pain and other health issues that arise from neck and back issues.

An Australian study published in the Journal of Manipulative Physiological Therapy demonstrated the effectiveness of chiropractic care in treating migraine pain. The Macquarie University study analysed the responses of 127 volunteers who suffered from migraines aged from 10 to 70 years. The researchers found that more than 80% of people who were provided with chiropractic care reported an improvement in migraines.1

For more information on maintaining a healthy spine, please visit the website of the Chiropractors’ Association of Australia (CAA) at

[1] Tuchin PJ1, Pollard H, Bonello R, 2000, A randomized controlled trial of chiropractic spinal manipulative therapy for migraine, J Manipulative Physiol Ther. 2000 Feb;23(2):91-5

Giving back program

“Giving Back” is our community donation program.

Each month we are donating $300 total back into our local community.

At the conclusion of the month we split the $300 between all 3 groups.

The container with the most tokens receives $150. Two other groups receives $75 each.

The great news is your charity or group can be featured as one of our participants!


How does it work?

  1. Only groups can apply (no individual or personal projects).
  2. Your group must be located within our local area.
  3. Groups can participate once every 12 months.
  4. To be part of “Giving Back” send us an email at with the following details. In 150 words or less tell us about your group (this will be the blurb on your allocated container in the clinic).
  5. Include a good quality photo or logo.

Wear a backpack correctly

Click image to watch our backpack instruction video.


As you start your back to school preparations we would like to encourage you to be mindful of your child’s spinal heath with correct backpack use.

The back to school period is a great time to check the fitting of your child’s backpack. By making a few simple changes you can prevent poor posture and long-term spinal health issues.

Signs of poor posture from an incorrectly worn backpack include: forward head posture, slouching and uneven hips. Identifying and stopping these signs early on is important as the spine is still developing during the adolescent years.

Avoiding back to school backache is easy if you wear a backpack correctly.

Size: make sure the backpack is appropriately sized and no wider than your child’s chest.
Weight: backpacks should ideally be no heavier than 10 per cent of a student’s weight when packed. By packing only essential items and storing unrequired items in a school locker weight can be reduced.
Straps: both shoulder straps (preferably padded) should always be worn. Make sure to secure the sternum, waist and compression straps.
Position: the backpack should not be worn any lower than the hollow of the lower back and heavy items should be positioned at the base of the pack closest to the spine.

The Chiropractors’ Association of Australia (CAA) together with Spartan School Supplies and Macquarie University (NSW) have joined forces to research and develop the ‘Chiropak’. This durable, functional and comfortable backpack is proven to reduce the incidence and severity of neck and back pain associated with the carriage of heavy loads. Find out more about the Spartan Chiropak at

We invite you to make an appointment at our clinic this back to school period for more advice and assistance on selecting the right backpack and making sure it is fitted correctly to suit your child’s current level of development.

Walking is linked to a decrease in your risk of death

How little walking is too little?

Think about how much your body is moving throughout the day, is it a lot? Or even enough? As your body moves it provides information to the brain keeping it aware of how the body is functioning and constantly sending messages back and forth to make small changes as is needed.

If you have a desk job the amount of movement you perform during the day may be very minimal. From waking up in the morning, sitting down to have breakfast, sitting down in the car/train, sitting down at your desk, going home in the car/train and then sitting down on the couch at the end of the day. How much purposeful movement happened during this typical day? Not much!

Dedicated time to exercise is very important for the overall functioning of the body. “A lot of people find it daunting to start an exercise regimen. They think they have to start jogging or doing something intense,” said lead author, Alpa Patel, PhD, a researcher at the American Cancer Society. “There is a tremendous health benefit to simply going out for a walk.”

The recommended minimum levels of exercise are >150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity weekly which is recommended for optimal health.

In older adults regular walking even below minimum recommended levels is associated with lower all-cause mortality compared with inactivity. Walking at or above physical activity recommendations is associated with even greater decreased risk.

Walking is simple, free, and does not require any training, and thus is an ideal activity for most Australians, especially as they age.

Give it a go!

To find the full article click the link below, and remember maintaining correct posture and a proper functioning spine and pelvis is key to maximising the physical benefits of walking.