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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

The Deadly Comfort of the Couch: Why Your Sofa May Be Slowly Killing You

July 31, 2025 by Kaushal Bhuta

At the end of a long day, most of us gravitate towards the sofa — our trusted place of rest. Whether it’s for a quick unwind or a full evening of binge-watching, we settle into our favourite spot, often in the same slouched position night after night. It feels harmless — even deserved. But according to a growing body of research, this seemingly innocent habit could be doing serious harm to our health.

Research has revealed a strong link between extended sitting and chronic illness. People who spend long hours seated — even those who exercise regularly — face a 91% higher risk of developing type 2 diabetes, a 24% greater risk of colon cancer, and a 14% increased risk of cardiovascular disease. In short, sitting too much can silently undermine the benefits of an otherwise active lifestyle.

Beyond internal health, our bodies are physically feeling the effects too. A recent poll by the Sofa Club found that 75% of Brits experience pain or discomfort likely caused by the way they sit. Experts say the issue isn’t just poor posture, but sustained posture. “You can sit in almost any position,” says physiotherapist Sam Bowden, “as long as you don’t do it for ages.” Long periods in the same slouched or reclined position led to uneven pressure on the spine, straining muscles, ligaments, and discs, which contributes to chronic neck and back pain.

Circulation also takes a hit. Sitting too long, particularly in awkward positions, can reduce blood flow, increasing the risk of vein problems and further exacerbating discomfort.

The takeaway? Your body is designed to move — not mould to a sofa. Switching positions, taking regular breaks, and simply standing up more often can go a long way toward protecting your long-term health. So next time the couch calls, maybe answer — but don’t stay too long.

By: Dr. Sayali Abhyankar (Chiropractor)

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! 🌀💪

The Impact of Sitting Too Much on Your Back—and How to Fight Back!

September 12, 2024 by Kaushal Bhuta Leave a Comment

In our screen-filled world, sitting has become the new norm. Whether you’re working at a desk, binge-watching shows, or scrolling on your phone, hours of sitting can really take a toll on your back. But don’t worry! Understanding how a sedentary lifestyle messes with your spine and how you can combat it will have you standing tall in no time.

Why Sitting Is a Pain in the Back

Muscle Weakness: When you sit for long stretches, your core muscles—those that keep you upright—start to slack off. Weak core muscles mean less support for your spine, leading to poor posture and, yep, back pain.

Disc Pressure: Sitting, especially if you’re slouching, puts an extra 40% pressure on your spinal discs. These discs cushion your vertebrae, and when compressed for too long, they can cause pain or even lead to bigger issues like a bulging disc.

Poor Circulation: Staying seated for hours reduces blood flow, which means your muscles and tissues aren’t getting the nutrients they need. This can cause stiffness and discomfort in your back.

How to Fight Back!

Move More: Break up your sitting time with mini-breaks. Stand up, stretch, walk around—whatever gets you moving. Just 5 minutes every hour can make a big difference.

Strengthen Your Core: A strong core equals a strong back. Exercises like planks and bridges are simple but effective ways to build up those muscles that support your spine.

Perfect Your Posture: Sit up straight! Adjust your chair so your feet are flat on the floor, and your screen is at eye level. Ergonomic furniture can be a game-changer. To find out more, check out our article on ergonomics!

And lastly, if your back pain persists, it’s probably time to get treatment! Massage therapy can relax tight muscles and improve circulation, dry needling targets trigger points to relieve pain and tension, and chiropractic manipulation helps relieve tension in your back for better movement and less discomfort. These therapies can be incredibly effective in managing and even eliminating chronic back pain.

By making these changes, you can keep your back pain-free and enjoy a healthier, happier life!

The Necks Backs Sports Guide To: Achilles pain and Planta Fascitis

August 24, 2017 by Kaushal Bhuta

By Kaushal Bhuta (Chiropractor) & James Teo (Podiatrist)

What is it?

Heel Pain is one of the most common conditions treated by Podiatrists. There are many causes of heel pain, however, it is usually the result of faulty mechanics in the way we walk. This can place too much stress on the heel bone and the soft tissue attached to it. At times, heel pain can also be the result of an injury, or systemic diseases such as arthritis and diabetes.

By far, the most common cause of heel pain is a condition known as plantar fasciitis. This is caused by inflammation of the long band of tissue that connects the heel and the ball of the foot. Excessive rolling of the foot has been long been established as the major cause of this inflammation, as this is the primary cause of excessive strain on the arch ligament. Symptoms usually include sharp pain in the heel first thing in the morning and following periods of rest, and aching pain in the heel on increased activity.

How Can it Be Fixed?

As there are many causes of heel pain, it is important to have the condition correctly diagnosed so that appropriate treatment can be implemented. Your healthcare professional such as your chiropractor or your podiatrist are trained do diagnose these conditions.

The Pain Spasm Cycle applies as much for this part of the body as for the neck, so for a diagram I would refer you to the picture on page 1.

At Necks Backs Sports we pride ourselves on trying to address each phase of the pain spasm cycle. Treatment for plantar fasciitis usually involves massage and stretching & strengthening exercises for the heel and calf muscles, icing of the heel to reduce inflammation, and strapping of the foot with shoe inserts (orthotics). The result is a strengthening of postural muscles and improved control of the ankle and foot.

Orthotics fitted by a properly trained podiatrist correct poor foot posture such as collapsed arches or poor foot movement patterns. Therefore the source of the problem is treated; without them the above treatment is rendered ineffective. They can also be made to fit most shoes (including dress shoes and high heels!). The result is a strengthening of postural muscles and improved control of the ankle and foot. Pain is also reduced and can vanish all together.