Exercise and Fitness

Stress, Muscles, and the Nervous System: How They’re Connected

March 2, 2026 by Kaushal Bhuta

Ever notice how your shoulders creep up toward your ears when life gets overwhelming? Stress doesn’t just live in your head — it shows up in your body. From tight necks to aching backs, the way you handle stress directly affects your muscles and nervous system.

Understanding this connection is the first step toward real, lasting relief. Many people believe muscle pain comes only from bad posture, overuse, or injury. So they stretch, ice, or pop a painkiller and move on.

The mistake? Ignoring stress as a major driver of tension. Even when you’re sitting still, your nervous system may be in “fight or flight” mode, keeping muscles constantly braced without you realizing it.

Your nervous system controls how your muscles respond to the world. When you’re stressed, it signals your body to protect itself — tightening muscles, limiting movement, and increasing sensitivity.

Over time, this leads to chronic muscle tension, reduced mobility, and recurring pain. Chiropractic care helps restore proper communication between the brain and body, calming the nervous system so muscles can finally relax and heal instead of staying stuck in survival mode.

To reduce stress-related muscle pain:

Practice slow breathing to calm your nervous system.
Take short movement breaks during workdays.
Stretch areas that hold tension like the neck, shoulders, and hips.
Get regular chiropractic adjustments to improve nervous system function and muscle balance.

Bringing Your Body Back Into Balance

Stress, muscles, and the nervous system are deeply connected. When one is off, the others follow. By addressing stress at its source and supporting your nervous system, you don’t just mask pain — you help your body recover properly.

If you’re tired of stress showing up as pain, let Necks Backs Sports help. Book your chiropractic appointment today and start feeling better from the inside out.

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! 💪🧘‍♂️

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

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

July 31, 2025 by fu8AgJDK66

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.

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

5 Exercises Your Chiropractor Swears by to Keep You Strong After 50

July 31, 2025 by Kaushal Bhuta

Staying strong after 50 doesn’t mean hitting the gym hard — it means moving smarter. These 5 simples, chiropractor-approved exercises are designed to keep your joints happy, your posture tall, and your body strong for the long run.

💪 1. Glute Bridges

Why: Strengthens your hips, core, and lower back — all essential for spinal support.
How to do it:

Lie on your back with knees bent.
Squeeze your glutes and lift your hips toward the ceiling.
Pause, then lower slowly.
Do: 10–15 reps × 2–3 sets

🧍‍♀️ 2. Wall Angels

Why: Improves posture and mobility in the upper back and shoulders.
How to do it:

Stand tall against a wall with arms in a “goalpost” shape.
Slowly raise and lower your arms, keeping them in contact with the wall.
Do: 10 reps × 1–2 sets

🧘 3. Bird Dog

Why: Builds core stability and supports your spine without strain.
How to do it:

Start on hands and knees.
Extend your right arm and left leg at the same time.
Hold for a few seconds, then switch sides.
Do: 10 reps per side × 2 sets

🪑 4. Sit-to-Stand

Why: Strengthens legs and builds confidence with functional movement.
How to do it:

Sit in a sturdy chair.
Stand up slowly, then sit down with control.
Cross arms over your chest for a challenge.
Do: 10–12 reps × 2–3 sets

🦶 5. Heel-to-Toe Walk

Why: Boosts balance and coordination to reduce fall risk.
How to do it:

Walk forward in a straight line, heel to toe.
Keep your eyes ahead and arms relaxed.
Do: 10–15 steps each way × 2 rounds

💡 Expert Tip:
Focus on quality over quantity. These exercises are about control, posture, and joint protection — not speed or intensity. If any movement causes pain, stop and speak to your chiropractor.