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

Sitting at a Desk All Day?

January 6, 2026 by Kaushal Bhuta

Is sitting at a desk all day giving you neck or back pain?

Try these 3 Chiropractor-Approved Exercises to Fix Your Posture and Ease your Neck & Back Pain

If you spend hours hunched over your desk, you’re not alone. Modern work habits often lead to rounded shoulders, a slouched back, and a forward head posture — a combination that can leave you feeling stiff, sore, and fatigued by the end of the day.

The good news? You don’t need an expensive setup or a long workout session to feel better. Here are three simple, chiropractor-approved exercises that can help release tension, improve mobility, and support a healthier posture — all without leaving your desk.

Median Nerve Slider

How to do it:
– Sit or stand tall with your shoulders relaxed.
– Extend one arm out to the side at shoulder height, palm facing forward.
– Slowly straighten the elbow and extend the wrist so your palm faces upward.
– As you extend, gently tilt your head away from the outstretched arm.
– Hold for 2–3 seconds, then release.
– Repeat 8–10 times per side.
Pro tip: Keep the movement gentle — you should feel a light stretch, not sharp pain.

Upper trapezius stretch:

How to do it:
– Sit upright with your shoulders relaxed.
– Place your right hand gently on the left side of your head.
– Slowly tilt your head to the right, bringing your ear toward your shoulder.
– Hold the stretch for 20–30 seconds, feeling a gentle pull along the opposite side of your neck.
– Repeat 2–3 times per side.
Pro tip: Keep your shoulders down and relaxed for a deeper, safer stretch.

Levator Scapulae Stretch – insert an image

Best for: Easing neck pain and improving shoulder mobility
How to do it:
– Sit tall and relax your shoulders.
– Place your right hand on the back of your head.
– Turn your head about 45° to the left, as if looking toward your armpit.
– Gently guide your head down and forward until you feel a stretch along the back and side of your neck.
– Hold for 20–30 seconds.
– Repeat 2–3 times per side.
Pro tip: This stretch works best when combined with deep, slow breathing.

Why do them?

These three exercises take less than five minutes and can make a huge difference if you spend long hours sitting at a desk. Incorporate them into your day to:
– Reduce neck and shoulder pain
– Improve posture
– Boost circulation and mobility

For best results, pair these exercises with regular movement breaks, an ergonomic desk setup, and proper sitting posture. Your back and shoulders will thank you!

For more guidance, feel free to reach out to me via email for a no obligation discovery visit that can be done over the phone.

Stay well,

Dr. Sayali Abhyankar (Chiropractor)

Email: sayali@necksbackssports.com.au

“Got Your Back! 5 Simple Exercises to Beat Back Pain at Home”

January 6, 2026 by Kaushal Bhuta

Back pain is one of the most common reasons people miss work, stop exercising, or reach for painkillers. Whether it’s from sitting too long, lifting poorly, or just stress, your back takes the hit. But here’s the good news: movement is medicine. These five easy exercises can help relieve pain, improve posture, and keep your spine happy.

Cat-Cow Stretch
Start on your hands and knees. Inhale as you arch your back (cow), lifting your head and tailbone. Exhale as you round your spine (cat), tucking your chin and pelvis. Repeat 10 times. This loosens up your spine and eases tension.
Child’s Pose
From a kneeling position, sit back on your heels, reach your arms forward, and rest your forehead on the ground. Breathe deeply and hold for 30–60 seconds. A gentle stretch for your lower back and hips.
Glute Bridge
Lie on your back with knees bent and feet flat. Lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then slowly lower. Do 2 sets of 10–15 reps. Strengthens the glutes and supports your lower back.
Knee-to-Chest Stretch
Lie on your back and pull one knee to your chest, keeping the other leg bent or straight. Hold for 20 seconds and switch sides. A gentle release for the lower back and hips.
Bird Dog
On hands and knees, extend your right arm and left leg straight out. Hold for 5 seconds, then switch sides. Do 10 reps each side. Great for core stability and spinal control.

Consistency is key. These movements, done daily, can make a big difference in how your back feels throughout the day. If your pain is sharp, persistent, or radiates down the legs—see a professional for a proper diagnosis.

Your back’s got your support—now it’s time you support your back! 💪🧘‍♂️

Is Stress Behind Your Back Pain?

January 6, 2026 by Kaushal Bhuta

Back pain isn’t always physical. In fact, stress—emotional or mental—can manifest in the body in very real ways. Have you ever noticed your shoulders creeping toward your ears during a tense day? Or felt your back seize up after an emotionally draining week?

When we’re under stress, our muscles tense up, especially in the shoulders, neck, and back. This constant tension restricts movement, reduces circulation, and eventually leads to pain. Over time, stress can also disrupt your sleep, immune system, and even your digestion—putting additional strain on the spine.

Chiropractic care addresses more than just bones and joints—it supports the nervous system, which is deeply connected to how we process and respond to stress. Adjustments help reset the body’s stress response, relieving tension and promoting better balance, both physically and mentally.

Pair chiropractic care with stress-reducing habits like deep breathing, light stretching, walks in nature, or mindful meditation, and you’ll give your body the tools it needs to bounce back from daily stressors—before they show up as pain.

Not sure if stress is behind your pain? Let’s talk—schedule a visit and we’ll work together to find the root of your discomfort.

Stay Healthy,

Jacob Augimeri

Sitting Is the New Smoking—And Your Back Knows It

January 6, 2026 by Kaushal Bhuta

We live in a world built for sitting—desk jobs, long commutes, and hours spent scrolling or watching TV. But all that sitting is taking a serious toll on our backs. In fact, some experts say prolonged sitting is as harmful to your health as smoking.

When we sit for too long, especially with poor posture, it compresses the spine, tightens hip flexors, and weakens the muscles that support upright posture. This leads to lower back pain, neck tension, and even headaches. Over time, it can also cause spinal misalignments that affect your mobility and overall well-being.

The good news? A few simple habits can make a big difference. Try standing up and moving around every 30–60 minutes. Stretch your hips, roll your shoulders, and take a short walk when possible. If you work at a desk, consider using a standing desk or an ergonomic chair to support your spine’s natural curves.

Regular chiropractic adjustments can help reverse the damage done by prolonged sitting. They restore proper alignment and improve mobility, so your body functions the way it was meant to—even in a world that keeps us seated.

If your back is feeling the effects of long hours at a desk, we’re here to help. Book an appointment and give your spine the support it deserves.

Stay Healthy,

Jacob Augimeri

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

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