There are over 100 adjustment types to choose from. Regardless of the type, all techniques have the same aim: to help restore or enhance joint function.

With that said, there are some more common treatment options. Spinal adjustments may be delivered by what’s called a high-velocity, low amplitude (HVLA) thrust. Tools or specialised tables might form part of the therapeutic picture. Some techniques provide light touch to specific points on the body. Spinal mobilisation may be used. A mixture of approaches might be appropriate. Let’s look at some of the most common techniques.

Adjustments that use HVLA thrust involve applying a controlled manual impulse directly through a joint. You'll notice that your body is positioned carefully to enable a small movement at a specific point. You might hear a popping sound; this is caused by a small pocket of gas being released from the joint. This safe sound is common; however, its presence or absence doesn’t determine the effectiveness of your care.

Mobilisation is used for the same reason as HVLA adjustments; to help improve joint function. However, the process is different; mobilisation uses a repeated rocking movement. Think of this like repetitively stretching a joint in a particular way.
As well as, or instead of HVLA or mobilisation, your chiropractor might use other types of care. Customised tables that are designed to optimise your adjustments. Aids, like blocks or traction machines help to realign the spine. Purpose-built hand-held instruments are used to help joint motion. Specific touch, soft tissue therapy, heat and ice, ultrasound, electrical stimulation, taping, or laser, are examples of ways to move, relax, and heal your body.

In essence, chiropractors have a vast array of techniques at the ready. We don’t use a “one size fits all” model; your plan will be developed after an in-depth consultation, examination, and scans if needed. Everyone’s needs and conditions are different, that’s why it’s important to talk honestly with us – your active involvement will help us to establish your tailored treatment plan.

There are two ways this term is commonly used, firstly, when a joint is restricted or doesn’t move as well as it should. Secondly, when there is an abnormal curvature or irregular posture within the spine.

Your spine is an amazing piece of engineering. A biological work of art! It’s a column of bones, called vertebrae, with supporting structures such as discs to absorb shock and allow motion, ligaments to aid stability, and muscles for movement.
In a complex system, though, things can go awry. Imagine driving a car with its wheels out of alignment. Imbalance leads to problems like wear and tear.

If you ignore the issue, or don't know it’s there, it will slowly get worse. The same thing can happen with your spine.
Modern-day humans sit too much, lift and move incorrectly, and have poor posture. We may be ill, overweight, or eat unhealthily. Sometimes we grow in unusual ways. There are genetic reasons for our spinal health, too. These factors can cause strain on our spines, but how do you know if your spine is misaligned?

You might experience symptoms like headaches, migraines, fatigue, and pain in your back, neck, hips or knees. Your joints may feel stiff or inflexible. You may have poor posture; your body should be in arelatively straight line from your head down to your feet. However, sometimes you can’t tell. That’s why a chiropractic assessment is important.

Once you know you have a misalignment, what should you do? First, it's important to realise the process of mending is
usually gradual. There’s no instant fix or magic pill, you will need to commit to healing, and be patient. Some key approaches are proper posture, exercise and stretching.

Work on improving your posture. If you work at a desk, ensure your workstation is set up correctly. Sit less, this helps to ease the pressure on your sit bones and back. When you walk or stand, roll your shoulders up and then back so that you aren’t hunched forward. Keep your chin tucked in slightly so that the back of your neck is long.

Stretch muscles regularly. The hamstrings, hip flexors, and chest muscles commonly become tight. Strengthen spinal support muscles; your back and core muscles help to keep your spine in alignment. The plank, bridges, crunches, and a wonderful exercise called the bird-dog help. The specific exercises you begin with will depend on your ability. Keep moving as much as possible too!
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A healthy spine is crucial for your overall health. At Adam's Back we can provide a spinal assessment and offer the best type of treatment for your spine. We can also teach you mobility exercises, and offer nutritional and lifestyle advice.

Physical activity has a raft of benefits: stronger bones and muscles, healthy weight, better balance, a sharper brain, it may even delay the onset of dementia. It can also help protect against cardiovascular disease, diabetes, stroke, and some forms of cancer. It doesn’t only have physical benefits; you may find a greater sense of happiness and improved quality of life and wellbeing. Recent research has shown that if you maintain a higher level of physical fitness it may actually slow the ageing process! The list goes on.

Yet, aging is associated with reduced levels of exercise. At a time when movement is essential, people tend to sit more; they might be concerned about injury or have physical barriers. Chronic health problems can make activity harder. While understandable, being active remains crucial. These issues can be overcome with a little help and planning.

There are simple guidelines to help you get moving, safely. For people aged 65 years and over, at least 30 minutes of moderate- intensity activity daily is recommended. Of course, it’s even more beneficial if you can do more! Aqua aerobics, biking, dance, tennis, and brisk walking are good examples. Team sports or group activities can help with motivation.

As well as aerobic exercise, muscle strengthening activities matter. Yes, you can hit the gym, but you can also do resistance training at home. Weights, body weight exercises, and resistance band workouts are perfect.

Use your major muscle groups − think arms and legs, chest and shoulders, back and core, and remember to include activities which help with flexibility and balance too.

In addition to structured exercise, being active throughout your day can also make a big difference − lifting heavy shopping bags, housework and digging in the garden all count.

If you have health problems or it's been a while since you’ve exercised, a checkup with your GP first is advisable. Then, you can start slowly and build up the time and intensity of your exercise over a course of weeks. The secret is just to begin; this is a journey not a race.
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The chiropractors at Adam's Back can advise on the best types of exercise for your body and how to avoid injury. If you have any queries or concerns, please ask.

Rounded shoulders are part of overall bad posture, and they can get worse if left untreated, affecting your entire body and wellbeing. Unfortunately they’re common in our tech-driven, sedentary modern lives.

As your neck bends forward and your shoulder blades wing out and your shoulders slump − other problems arise. Your elbows bend, your wrists twist forward, and your thumbs flex. Your back is also affected; extra pressure is put on your spine and trunk muscles, triggering muscle and joint pain and headache. Even your ability to breathe correctly can be reduced.

HOW CAN YOU TELL IF YOU HAVE ROUNDED SHOULDERS?
Ask someone to take some photos of you while standing naturally. Look at your posture from the side. If your earhole sits forward from your shoulder, that’s a yes. If your shoulders and spine at the middle of your back round forward, that’s a yes. If your knuckles face forward, that’s a yes too.

WHAT CAN YOU DO TO REVERSE THIS CONDITION?
There are a range of steps. If you have a sedentary job, ensure your workstation is set-up correctly. Use a lumbar support. Set the top of your monitor to sit at your eye line. Ensure your knees, hips, and elbows maintain a 90-degree angle. Remember, take regular breaks.

Stretching your chest muscles and strengthening your core may also help. There are many ways to do this so it’s best to get professional advice, but here’s a quick practice you can do any time. Stand straight. Pull your belly button slightly upward and back towards your spine. Hold for 10 seconds. Repeat three times.
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We can advise you on a workstation set-up, help assess and correct rounded shoulders, and recommend stretches and strengthening exercises that are best for your body.

Has COVID-19 taken a toll on your mental health? Do you feel sad or anxious, or worry about the future? Have changes in your work, social life, or finances caused you stress? You’re not alone. A recent study by the Black Dog Institute found that just over three quarters of Australians surveyed felt their mental health had worsened since the pandemic began. But there is good news. There are simple steps that can bring joy back into your life.

Firstly, remember to be kind to yourself. These times are unprecedented and there’s no rule book. Listen to what your body and mind need. Take time to rest and get sufficient sleep. Dedicate moments to simple pleasures and delight in your favourite hobbies.

Move often. Catch the sun and bathe in nature. Enjoy long and short walks. Hit the gym for a healthy dose of happy hormones. Swim at the beach or in your local pool. Take yoga, Pilates, or Tai Chi classes − join a group or try online tutorials. A focus on your fitness will also help to lower the risk of physical pain that often rears its head when under stress.

Eat well. Nutrition nourishes your brain. Choose a rainbow diet, one filled with a variety of colours. This provides the vitamins, minerals, and fats needed for brain function and mental wellbeing. But don’t be rigid or harsh; savour that piece of chocolate cake! Engage the 80/20 rule − eat well 80% of the time − remember food can, and should be, therapeutic and delicious.

Reduce your stress. Ongoing tension wears us down. This past couple of years has provided little respite. One negative event has followed another. Even when we’re not fully aware of it, harmful stress can exist. So...

Catch up with loved ones and plan regular social catch-ups; whether it’s in-person or online, keeping in contact with people is very important for your mental health. Keep a daily journal. Practice slow, deep and rhythmic breathing. Be mindful, fully in the present moment. Meditate, dance, sing, bake, cuddle animals, volunteer. Read an inspiring book. Watch the sun rise or set. Plan and take a holiday. Find those things that bring you calm and schedule them, regularly.
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There is much you can do to protect your mental health and find joy, but if you need expert help, reach out. We can put you in touch with the right health professional.