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Struggling with Sleep? Here Are 3 Simple Fixes That Can Change Everything

January 6, 2026 by fu8AgJDK66

Does anyone here feel like they’re just not getting enough sleep lately? You’re not alone. Whether you’re tossing and turning, waking up sore, or struggling to find a comfortable position, the quality of your sleep can make or break your day.

Let’s face it — everything feels better when you’ve had a good night’s sleep. Sleep is when your body heals, your brain resets, and your memories are stored. It’s not just rest; it’s recovery.

We get questions about sleep all the time:

What’s the best way to sleep?
Why am I sore when I wake up?
I can’t find a comfortable sleeping position — help!

So, let’s break it down. Here are 3 key things you can start doing tonight to sleep better, feel better, and wake up refreshed.

Keep Your Neck in Line with Your Shoulders

If you’re waking up with neck or shoulder tension, this tip is for you.

Your neck should stay aligned with your shoulders — not twisted, not tilted. When your head is too high or low due to a pillow that’s too firm, too flat, or just not right for your sleep style, it puts stress on your muscles and joints.

Avoid Sleeping on Your Tummy

It might feel cozy, but sleeping on your stomach is tough on your body.

When you lie on your front, your neck is forced to twist to one side for hours, and your spine is thrown out of alignment. Over time, this can lead to neck pain, back discomfort, and even numbness in your arms or legs.

Prioritize Your Sleep Setup

Sleep isn’t just about how you lie — it’s also about what you’re lying on.

A good mattress and supportive pillows tailored to your sleeping style can make a huge difference. Your room environment matters too: aim for a cool, dark, and quiet space, and stay off screens for at least 30 minutes before bed.

Bonus tip: Establish a wind-down routine — stretching, light reading, or even just 5 minutes of deep breathing can help signal to your body that it’s time to rest.

Final Thoughts

Better sleep doesn’t have to be complicated. By making a few intentional changes to how you sleep — like keeping your neck aligned, avoiding tummy sleeping, and optimizing your sleep environment — you can dramatically improve the way you feel every morning.

So tonight, give these tips a try. Your body (and your brain) will thank you in the morning

For more guidance feel free to reach out to me via email for a no obligation discovery visit or book yourself a spot for our next Sleep. Sit. Stand workshop happening on the 6^th of November.

Stay well,

Dr. Sayali Abhyankar (Chiropractor)

Email: sayali@necksbackssports.com.au

Time For A Tune Up?

January 6, 2026 by fu8AgJDK66

It’s not uncommon to hear from patients that haven’t seen us in 6 months or longer, their problem or pain complaint having returned. How frustrating, right?

Sadly, I’ve been there and believe me, I get it. The reality of many of the problems we treat, is that they simply come back. It isn’t because you’ve done something wrong or that you’re neglectful or silly. Problems like lower-back pain and neck pain, are highly recurrent problems by nature. They always occur due to a combination of risk factors, many of which are unavoidable. These include, our jobs, sitting, stress, sleep, and even our genetics.

If you experience your problem return after a period of time, you aren’t broken, you haven’t done anything wrong, and there is nothing to be ashamed of. However, this is precisely what we are trained to help with. Accurate diagnosis, excellent treatment and simple exercise can alleviate most issues surprisingly fast. If you have been a regular patient before, the chances are that you just need a little tune-up to get you back in shape! Progress is exciting, and it’s always a great feeling to know you’re on the right track in your health journey.

If you think this might be you, then perhaps it’s time for a closer look. Reach out to our team and find out how we can help you today!

Stay healthy,

Dr Jacob Augimeri

That Feels So Much Better

January 6, 2026 by fu8AgJDK66

“Geez that feels so much better!”

These were my exact words just yesterday, after having a colleague perform my adjustment. As therapists, we often get carried away explaining why treatment is so important, only to miss one of the most important reasons:

It just feels better

Pain is one of the body’s most urgent reminders that something is wrong. But there are so many other signals that indicate that your body needs care. When I ask my patients what they enjoy most about treatment, their answers can be surprising. Many report the pain relief, greater confidence in their sport, enjoyment of their hobbies, improved sleep, and the list goes on. Funnily enough however, the most common answer seems to be: “I just feel better”

And I think that says it all.

Would you like to feel better? Are you unsure if you have a really problem? Take our quiz and let’s find out how to take you from Pain to Peak Performance.

See you soon,

Dr Jacob Augimeri

Why Does My Back Hurt in the Morning?

July 31, 2025 by fu8AgJDK66

Waking up with back pain can feel like starting the day at a disadvantage. If you find yourself stiff, sore, or aching first thing in the morning, you’re not alone—and it’s often a sign that something is off with your sleep posture or spinal alignment.

Poor sleeping positions, an unsupportive mattress, or even your pillow choice can place strain on the spine during the night. Over time, this stress builds up, especially if there’s already an underlying spinal imbalance. Your muscles and joints work hard all night to compensate—and the result is pain or stiffness when you get up.

To help ease morning discomfort, try sleeping on your back with a pillow under your knees or on your side with a pillow between your legs. Avoid stomach sleeping, which twists the spine unnaturally. And remember—your mattress and pillow should support the natural curves of your spine.

If morning back pain becomes routine, it’s time to take a deeper look. Chiropractic care can assess your spinal alignment and help ensure that your body is properly balanced—day and night. A well-aligned spine means better sleep, smoother mornings, and a healthier you.

Feeling stiff when you wake up? Let’s take a look together—schedule a consultation and start your day on the right foot.

Shoulder Pain Holding You Back? 5 Easy Fixes You Can Do at Home!

July 31, 2025 by fu8AgJDK66

Shoulder pain is one of the most common complaints in both active and desk-bound people. Whether it’s from poor posture, overuse at the gym, or simply sleeping wrong, that nagging ache can make everyday tasks feel impossible. The good news? A few simple exercises can help reduce pain, restore mobility, and get your shoulder moving the way it should.

Pendulum Swings
Stand next to a table, place one hand on it for support, and let the other arm dangle. Gently swing your arm in small circles or back and forth. Do this for 1–2 minutes. It helps reduce stiffness and increase circulation.
Wall Walks
Face a wall and “walk” your fingers up slowly, keeping your shoulder relaxed. Walk them as high as is comfortable, then walk them back down. Repeat 5–10 times to gently increase range of motion.
Doorway Stretch
Stand in a doorway, place your arms on the frame, and gently lean forward until you feel a stretch across your chest and shoulders. Hold for 20–30 seconds. Great for posture and opening up tight front shoulder muscles.
Shoulder Blade Squeezes
Sit or stand with your arms by your side. Squeeze your shoulder blades together (like you’re trying to hold a pencil between them), hold for 5 seconds, then release. Do 2 sets of 10. This improves shoulder stability.
Sleeper Stretch
Lie on your side with the painful shoulder down. With your arm bent at 90 degrees, use your top hand to gently press the forearm of your bottom arm toward the bed or floor. Hold for 20 seconds. Helps relieve tightness in the back of the shoulder.

These moves are gentle but effective—especially when done consistently. If your pain sticks around or limits your daily activities, it might be time to check in with your physio or chiropractor for a more tailored plan.

Don’t let shoulder pain sideline you—move smart, stay strong! 🏋️‍♀️🛠️

Neck Pain? Try These 5 Exercises to Reduce you Pain

July 31, 2025 by fu8AgJDK66

If you’re constantly battling neck pain, you’re not alone. Long hours at a desk, poor posture, and screen time overload can all lead to a stiff, achy neck. But before you rush off to your chiropractor, try these five simple exercises to ease the tension and strengthen your neck:

Chin Tucks
Perfect for tech neck! Sit or stand tall, gently draw your chin back (like you’re giving yourself a double chin), and hold for 5 seconds. Repeat 10 times to help reset your posture.
Upper Trapezius Stretch
Drop your right ear toward your right shoulder. Gently place your right hand on top of your head to deepen the stretch. Hold for 20 seconds, switch sides. This targets those tight muscles at the sides of your neck.
Shoulder Blade Squeezes
Pull your shoulder blades back and down, like you’re trying to hold a pencil between them. Hold for 5 seconds. Do 2 sets of 10. Strong shoulders support a pain-free neck.
Levator Scapulae Stretch
Turn your head 45 degrees to the left, then tuck your chin toward your chest. Gently use your left hand to add pressure. Hold for 20 seconds. Repeat on the right. This relieves the deep, nagging tension.
Wall Angels
Stand with your back and arms flat against a wall, elbows bent at 90 degrees. Slowly raise and lower your arms like making a snow angel. Do 10 reps to improve mobility and posture.

These exercises can help reduce neck pain and build strength so you can rely less on regular treatments. But if your pain persists, it’s worth checking in with a chiropractor to rule out anything more serious.

Your neck deserves better than a life of scrolling slump—get moving! 🌀💪