Exercise and Fitness

Breathing, Rib Movement and Back Comfort

July 23, 2026 by Jacob Augimeri

When people think about back discomfort, they often focus on posture, lifting technique, or mattress quality. Rarely do they consider breathing. Yet every breath you take directly influences rib movement, spinal mobility, and muscle tension. If your breathing is shallow or restricted, your back may be working harder than it needs to.

A common belief is that breathing is automatic — so it can’t possibly contribute to back pain. While breathing does happen subconsciously, how you breathe matters. Chest-dominant, shallow breathing limits rib expansion and can increase tension in the neck, shoulders, and mid-back. Over time, reduced rib mobility may affect spinal mechanics and comfort.

Your ribs attach to your thoracic spine. Every inhale should create gentle expansion through the sides and back of the rib cage. When this movement is restricted — due to prolonged sitting, stress, or past injuries — surrounding muscles compensate. This can contribute to stiffness between the shoulder blades, persistent tightness, or even lower back discomfort.

Efficient diaphragmatic breathing supports better core stability, improved posture, and reduced muscle overactivity. In other words, better breathing often equals better back comfort.

Restore Rib Mobility

Here are simple ways to support healthier breathing mechanics:

Practice slow nasal breathing with hands around your lower ribs
Aim for 360-degree rib expansion (front, sides, and back)
Incorporate thoracic mobility exercises into your routine
Take posture breaks during long periods of sitting
Schedule a spinal and rib mobility assessment

Small daily resets can significantly improve how your back feels.

Move Better, Breathe Better

Your spine and rib cage are designed to move with every breath. When breathing becomes more efficient, tension often decreases and comfort improves.

If mid-back stiffness or ongoing tension isn’t resolving, it may be time to look beyond posture alone. Book an appointment with Necks Backs Sports for a comprehensive spinal and rib assessment.

Working From the Couch: Small Changes, Big Difference

April 1, 2026 by Jacob Augimeri

Working from the couch feels harmless—maybe even productive. It’s soft, relaxed, and close to your coffee. But while your body thinks it’s resting, your spine is quietly working overtime. Over weeks and months, that “comfy” setup can turn into neck pain, stiff shoulders, and lower back tension that won’t go away.

Most people believe pain comes from working too much. In reality, it often comes from working poorly positioned. Slouching into a laptop, craning your neck forward, or sinking into cushions forces your spine into unnatural angles. The result? Muscles fatigue faster, joints compress, and circulation drops—setting you up for chronic discomfort.

Your spine performs best when it’s supported and stacked properly. Research consistently shows that neutral posture reduces spinal load and muscle strain. When your ears sit over your shoulders and your hips are level with your knees, your body uses less energy to stay upright. Translation: less pain, better focus, and more endurance through the workday.

Small Changes That Create Big Relief

You don’t need a fancy office—just smarter habits:

Sit with your back supported, not sunk in.
Keep your screen at eye level.
Place feet flat on the floor.
Take posture breaks every 30–45 minutes.
Stretch your neck, hips, and shoulders daily.

Your Couch Isn’t the Enemy—Your Setup Is

Working from home doesn’t have to hurt. When you support your spine properly, you protect your energy, productivity, and long-term health.

If couch work has turned into neck or back pain, Necks Backs Sports can help. Our chiropractic team restores movement, improves posture, and keeps you comfortable at work and beyond. Book your appointment with Necks Backs Sports today.

School Term Fatigue: How Posture Affects Energy

April 1, 2026 by Jacob Augimeri

As the school term ramps up, many students and parents notice the same thing: low energy, sore backs, stiff necks, and afternoon crashes. Most people blame busy schedules or lack of sleep. But there’s another hidden drain on energy that often gets overlooked — posture. The way students sit, study, and carry their bodies throughout the day directly affects how energised they feel.

It’s easy to assume tiredness comes from long school days alone. In reality, poor posture forces muscles to work harder than they should. Slouching at desks, craning over laptops, and carrying heavy backpacks pull the spine out of alignment. When the body fights gravity all day, it wastes energy just trying to stay upright — leaving less fuel for focus, learning, and play.

Posture isn’t just about looking confident. When the spine is stacked correctly, the lungs can expand fully, circulation improves, and muscles don’t overcompensate. Research shows that upright posture supports better breathing and concentration. Students who sit tall with their head over their shoulders use less muscular effort, helping reduce tension headaches, neck pain, and that “worn out” feeling by mid-afternoon.

Energy-Boosting Posture Habits

Small changes make a big impact:

Sit with feet flat and backs supported.
Keep screens at eye level to avoid forward head posture.
Lighten backpacks and use both straps.
Stand, stretch, and move every 30 minutes.
Check posture during homework and device time.

Energy Starts with Alignment

When posture improves, the body stops wasting energy and starts using it efficiently. Less strain means more focus, better mood, and fewer aches during the school term.

If school fatigue is paired with neck, shoulder, or back pain, Necks Backs Sports can help restore movement and posture early. Book your appointment with Necks Backs Sports today.

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

March 2, 2026 by Jacob Augimeri

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 Jacob Augimeri

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 Jacob Augimeri

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! 💪🧘‍♂️