<![CDATA[Elevate Chiropractic

<![CDATA[Elevate Chiropractic - Blog]]>Mon, 13 Jul 2026 14:23:37 -0700EditMySite<![CDATA[Can Chiropractic Care Help Neck Pain?]]>Mon, 13 Jul 2026 02:59:01 GMThttps://www.elevatechiropractic.co.nz/blog/can-chiropractic-care-help-neck-pain

If you've ever experienced neck pain, you'll know just how frustrating it can be.

It can make it difficult to work, drive, sleep, exercise, or simply turn your head. For some people, it's a dull ache that never seems to go away. For others, it's a sharp pain that appears suddenly after waking up or following a long day at the computer.

One of the most common questions I get asked is: "Can chiropractic care help with neck pain?"

The answer is often yes, but it's not quite as simple as adjusting the neck and hoping for the best.

In my experience, successful treatment starts with understanding what's causing the pain in the first place.

What Causes Neck Pain?

One of the biggest misconceptions about neck pain is that there's always one single cause.

In reality, neck pain is often the result of several factors working together.

Some of the most common contributors I see in practice include:

Poor desk posture
Looking down at phones for long periods
Slouching on the couch while watching television
Stress and muscle tension
Lack of regular movement
Stiffness through the upper back (thoracic spine)
Poor workstation setup
Unsupportive daily habits

Stress is a particularly common contributor. When we're stressed, we naturally elevate our shoulders, tighten the muscles around our neck and upper back, and often spend hours sitting in the same position. Over time, this creates increased tension and places extra stress on the joints and muscles of the neck.

Another factor I commonly see is stiffness through the thoracic spine. If your upper back doesn't move well, your neck often has to compensate. Over time, this can overload the joints and muscles in the cervical spine, leading to pain and reduced movement.

Many people with neck pain also experience headaches, particularly tension-type headaches or headaches that originate from the neck (these are called cervicogenic headaches).

Related: Can Chiropractic Care Help Headaches?

A man slouching looking at a phone showing how posture can contribute to neck pain

One Myth I Hear All the Time

A common belief is that the neck is simply "out" and needs to be "put back in."

That's not really how it works though.

More often, I find that neck pain is associated with restricted joint movement, tight muscles, poor movement patterns, and lifestyle factors that have gradually built up over time.

The goal isn't simply to "put something back". The goal is to restore healthy joint function, good spinal movement, reduce muscle tension, and identify why the problem developed in the first place.

This is how you can get long term changes.

What Happens During a Chiropractic Assessment?

Before deciding whether chiropractic care is appropriate, I always carry out a thorough assessment.

That starts with listening. I'll ask questions such as:

What started the pain?
How long has it been there?
Does the pain travel into the shoulder or into the arm?
Is there any numbness or tingling or weakness?
Are headaches associated with the neck pain?
What makes it better or worse?

These answers help build a picture of what's going on.

From there, I'll assess:

Your posture
Neck movement and range of motion
Joint function
Muscle tension and areas of spasm
Neurological function, including reflexes, muscle strength, and sensation in the arms

I'll also ask about things people don't always expect, such as:

Your workstation setup
Your sleeping position and what pillow you use
Your daily habits
Your activity levels

One of the principles I often talk about is habits before exercise.

Many people come in asking for exercises to fix their neck.

Exercises are certainly important, but if we don't address the habits that contributed to the problem in the first place, people often end up going around in circles and the pain simply returns.

Understanding why the neck became irritated is just as important as treating it.

Related: 7 tips to help improve your posture

A Patient Story

One patient I remember worked in an office and had been dealing with persistent upper back tightness and neck pain for quite some time.

The discomfort was becoming more constant, and they found themselves relying on pain medication more and more just to get through the workday.

They wanted to know whether chiropractic care could help because they didn't want pain relief to become their long-term solution.

During the assessment, we found several contributing factors. There were obvious postural issues, significant joint restriction through the upper back and neck, and muscle tension around the neck and shoulders.

Rather than focusing only on the neck, we developed a plan that included:

Chiropractic adjustments
Soft tissue therapy
Simple home exercises, which included things like: Heat, restful positions like the static back position, gentle mobility exercises like the cat/cow and self-massage using a ball. (check out the link below)
We also looked at improvements to their workstation setup

Over the following weeks, their neck pain gradually settled down.

More importantly, they understood what had contributed to the problem and made changes that helped prevent it from continually returning. For me, that's always the goal.

Related: 5 simple remedies for a sore neck and shoulders

Can Chiropractic Care Help All Types of Neck Pain?

No.

One thing I tell patients is that if I don't believe chiropractic care is the right option, I'll tell them.

Part of my job is determining whether chiropractic care is appropriate and safe.

If I suspect something more serious, I'll refer you back to your GP or recommend further investigations.

For example, if your history suggests imaging is needed, such as following significant trauma, I won't perform an adjustment until we've reviewed the appropriate imaging to ensure it's safe.

Good healthcare isn't about treating everyone. It's about helping the right person with the right treatment at the right time.

So, Can Chiropractic Care Help Neck Pain?

For many people experiencing mechanical neck pain, yes.

Chiropractic care can help improve joint movement, reduce muscle tension, restore function, and support recovery.

But an adjustment is only one piece of the puzzle.

Long-term improvement comes from combining hands-on care with the right home exercises, movement, lifestyle advice, workstation changes, and healthier daily habits.

That's how we reduce symptoms while also helping the body function better.

The Takeaway

As with most injuries, the key is understanding what's causing the problem.

If we can identify the underlying factors contributing to your neck pain, we can usually do more than simply reduce the pain. We can improve how your body moves, reduce the likelihood of the problem returning, and help you build habits that support long-term health.

Because ultimately, that's the goal.

Not just helping your neck feel better today, but helping it function better for years to come.

If you are suffering from neck pain and are looking for a chiropractor in Greenhithe or a chiropractor near Hobsonville, then book and appointment online here, and if you have any questions, contact us here and I will answer them for you.

]]><![CDATA[Can Chiropractic Care Help Headaches?]]>Mon, 15 Jun 2026 23:19:56 GMThttps://www.elevatechiropractic.co.nz/blog/can-chiropractic-care-help-headaches

Office worker holding his head at his desk with the words

Headaches are one of the most common reasons people come to see me in practice.

Over the last 13+ years at Elevate Chiropractic I've helped many people suffering from headaches, and one thing I've learned is that the headache itself is often not the real problem.

More often than not, headaches are a symptom of something else going on.

The key is figuring out what that "something else" is.

Once we identify the contributing factors and start making some small, consistent changes, headaches can often improve significantly.

The good news is that those changes don't usually need to be dramatic.

If you are looking for a chiropractor near Hobsonville to help with headaches, understanding what causes them is the first step.

What Types of Headaches Can Chiropractic Care Help?

The two most common types of headaches I see in practice are:
• Tension-type headaches
• Cervicogenic headaches

Tension headaches are often associated with muscle tension, stress, posture, and spending long periods in the same position.

Cervicogenic headaches originate from dysfunction in the neck and are often accompanied by neck pain, stiffness, or restricted movement.

In both cases, the neck, upper back, muscles, joints, posture, and daily habits can all play a role.

Related: Can Chiropractic Care Help Neck Pain?

Why Do People Get Headaches?

There are many possible causes of headaches, which is why a proper assessment is so important.

Some of the most common contributing factors I see include:

Desk work and prolonged sitting
Poor workstation setup
Forward head posture
Stress
Accidents or injuries
Lack of movement throughout the day
Neck tension and muscular tightness
Dysfunction in the joints of the neck and upper back

I am a headache sufferer myself and one pattern I've noticed over the years is that once a headache becomes established, it's often quite easy to keep it stirred up.

People can often continue doing the same things that aggravate it without realising it.

The headache becomes a recurring cycle.

The good news is that by identifying those aggravating factors and making a few simple changes, it is often possible to break that cycle.

How I Assess Someone With Headaches

When someone comes into the practice with headaches, I don't just look at their head or neck. I take a whole-body approach.

The assessment typically includes:

A detailed history
Neurological testing to rule out red flags
Postural assessment
Joint and movement assessment
Evaluation of muscular tension and tightness
Looking for signs of inflammation or irritation

One of the most common things I find is the classic forward head posture combined with tightness through the upper neck and suboccipital muscles.

I also frequently find areas of joint dysfunction in the cervical and thoracic spine (the neck and midback).

The thoracic spine (mid-back) is particularly important because when it becomes stiff, it can contribute to poor posture and increase stress on the neck.

My goal is always to get to the cause of the problem rather than simply treating the symptom.

A Real-Life Example: The Desk Setup That Was Causing Headaches and Neck Pain

One recent patient came to see me with neck pain and recurring headaches.

After completing the assessment and beginning care, we looked more closely at her workstation setup.

It turned out she was using multiple computer screens and was spending most of her day looking to the left, and that constant rotation through her neck was acting as an aggravating factor.

Alongside chiropractic care, we changed the way she used her screens so that she was looking primarily straight ahead.

We also introduced regular movement breaks throughout the day.

The result?

Her headaches improved significantly.

Sometimes it's not one big thing causing the problem. It's a collection of small daily habits.

Another Example: When Simple Habits Made a Big Difference

Another patient had been suffering from regular headaches and relying on medication to manage them.

Alongside chiropractic adjustments, I showed her a few simple things she could do at home to help reset the system and reduce the strain on her body.

These weren't complicated exercises.

They were small, practical habits that could easily fit into her day.

Over time, those changes made a significant difference to how often she experienced headaches.

This is one of the reasons I often say: Small things done consistently are much better than big things done occasionally.

What Does Chiropractic Care for Headaches Involve?

Every person is different, but treatment often includes:

Chiropractic adjustments to the neck and upper back
Soft tissue work to reduce muscular tension
Advice on workstation ergonomics
Guidance on movement breaks throughout the day
Simple exercises to help improve movement and function
Advice on sleep position and other potential aggravating factors

I will often encourage patients to keep a headache diary as well.

This can help identify patterns and uncover factors that may be contributing to their symptoms.

Sometimes the triggers are more obvious than people realize once they start paying attention.

Related: How a headache diary can help your headaches

Three Simple Things You Can Do Today

If you regularly suffer from headaches, here are three simple things you can try:

Stay Hydrated
Dehydration can contribute to headaches, and simply drinking more water could make a big difference.
So, make sure you're drinking enough water throughout the day.

Use Heat
Applying heat to tight muscles around the neck and shoulders can help reduce muscular tension and improve comfort. Heat is a great natural approach to reducing muscular tension.

Check Your Positioning
Take a look at your workstation, your posture, and even how you sit while watching television.
Small adjustments in how you position your body can sometimes make a surprisingly big difference.

The blog post linked below goes through some of the simple things you can try at home.

Related: 5 simple remedies for a sore neck and shoulders (you can do at home)

The One Thing I Wish More People Knew About Headaches

If there's one thing I wish more people understood, it's this: Headaches are often just a symptom.

The real question is: What is causing the headache to keep coming back?

Rather than focusing solely on relieving the pain, try to identify the factors that may be contributing to it.

For many people, that means looking at posture, movement habits, stress levels, workstation setup, sleep position, and neck function.

Once those factors are addressed, headaches often become much easier to manage.

Final Thoughts

Can chiropractic care help headaches?

For many people suffering from tension-type headaches and cervicogenic headaches, the answer is yes.

But in my experience, the real value isn't simply in relieving the headache.

It's in identifying what is causing it to keep returning.

Over the years I've found that the biggest improvements often come from a combination of hands-on care, better movement, improved posture, and small daily habits.

The goal isn't to make dramatic changes overnight.

The goal is to make small, consistent changes that allow your body to settle and function better over time.

Because often, the headache isn't the real problem.

Need Some Help?

If headaches are affecting your daily life and you're looking for an experienced chiropractor near Hobsonville, we'd love to help. Book an assessment today to find out whether chiropractic care is right for you.

]]><![CDATA[What is Rucking? 7 Benefits of Walking With Weight]]>Thu, 11 Jun 2026 02:39:34 GMThttps://www.elevatechiropractic.co.nz/blog/what-is-rucking-7-benefits-of-walking-with-weight

If you have read any of my previous blog posts or watched any of my videos on social media, you'll have seen me mention walking a lot. Due to an injury to my big toe, I am unable to run without pain, so walking is my go-to. I aim to do at least a half-hour walk every day.

To me, walking is one of the simplest and most effective forms of exercise available to us.

But what if there was a way to make walking even more beneficial without having to run, join a gym, or spend hours exercising?

This is where rucking comes in.

Rucking is simply walking while carrying weight, usually in a backpack or a weighted vest. While it has been used in military training for decades, it has recently gained popularity thanks to books such as Michael Easter's “The Comfort Crisis” and his new book which I just finished reading “Walk With Weight: The Definitive Guide to Rucking”.

After reading about the benefits, it's easy to see why more and more people are giving it a try, and why I recommend it to so many people.

Here are 7 benefits of rucking. Will you give it a go?

1. Rucking Burns More Calories

One of the simplest benefits of rucking is that carrying extra weight increases the amount of work your body has to do. This means you'll burn more calories compared to regular walking at the same pace.

The best part is that you don't need to run or do high-intensity exercise to increase the challenge. Simply adding a moderate amount of weight can significantly increase the training effect.

The number of calories burnt will depend on the amount of weight that you use, how fast you walk, and the surface that you walk on.

Related: How to get more out of your walking with Interval Walking Training

2. It Can Help Burn Fat While Maintaining Muscle

Many forms of exercise help burn calories, but not all of them help preserve muscle mass.

Because rucking places additional load through the body, it provides a strength-training stimulus while also giving you the cardiovascular benefits of walking.

This combination can help support fat loss while encouraging the body to maintain muscle, which becomes increasingly important as we age.

3. It's Easy to Sneak into Your Life

One of the biggest barriers to exercise is finding time.

Rucking solves this problem because it can be incorporated into activities you're already doing.
You can:

Wear a weighted backpack on your daily walk
Wear a weighted backpack whilst walk the dog
Wear a weighted backpack whilst doing the housework or mowing the lawns etc.

In the book, Michael Easter talks about wearing his backpack while vacuuming and doing the housework whilst he was training for an upcoming extra-long walk.

You also don't necessarily need a dedicated workout session. Sometimes simply upgrading an existing habit is enough. I love the idea of habit stacking.

Related: How many steps a day should you be doing? What does the research say?
Related: How long will it take to create a new habit?

4. It Gets You Outside

Modern life keeps many of us indoors for most of the day.

Getting outside offers benefits beyond physical fitness. Exposure to natural light, fresh air, the sun, and green spaces has been linked to improvements in mood, stress levels, overall wellbeing and even creativity.

Rucking gives you another reason to spend time outdoors and move your body at the same time. It’s a win win.

5. It Helps Strengthen Bones

Bone health is so important, but it's something we often don't think about until later in life.

Bones respond to load. Just like muscles adapt to training, bones adapt to the forces placed upon them.

Carrying weight while walking increases the load travelling through your skeleton, helping stimulate the bone-building process.

This can be particularly valuable as we age and naturally begin to lose bone density.

6. It Builds Strength and Endurance

Rucking sits in a unique position between traditional walking and strength training.

Over time, carrying additional weight can help improve:

Leg strength
Hip strength
Core endurance
Postural endurance
Overall work capacity

It's one of the reasons rucking has been used so successful in military populations for many years.

Related: 4 ways to strengthen your Multifidus muscles

7. It May Help Prevent and Relieve Back Pain

This one often surprises people.

Many people assume carrying weight would make back pain worse. However, when introduced gradually and performed appropriately, rucking can help build the strength and endurance needed to support the spine.

In the book Michael Easter said, “Carrying weight in the pack forces you to stand tall and lock down the muscles that protect your spine.” And, "Scientists in Canada found that it engages all the muscles in your core and glutes."
Strong muscles, better posture, improved fitness, and regular movement all contribute to a more resilient body.

Of course, if you have an existing back problem, it's important to start conservatively and seek professional advice if you're unsure. We always want to be safe.

Related: The hidden muscle behind lower back pain| That Multifidus explained

How do you start rucking?

Like most things in health, more isn't always better.

If you're interested in trying rucking, start with a light weight and shorter distances. Focus on good posture, comfortable walking mechanics, and consistency.

You don't need to carry a heavy pack or walk for hours to experience benefits.

The easiest option to start with is a backpack you have at home. Simply put in some weight and away you go. My best suggestion is to use some bottles that are filled with water. If you find it is too heavy or get fatigued, you can simply tip the water out.

There are official rucking backpacks and weighted vests you can use but start with a backpack at home and then you can upgrade if you like it.

Note: The official “rucking” backpacks can be quite expensive. Check out Ruckaway or Goruck to see what official rucking backpacks look like.

How much weight should you use?

This is a common question.

You need enough weight to get a good workout stimulus, but not too heavy that you overdo it and it becomes a potential injury risk or is simply not much fun.

In the book, Michael Easter suggests that: “As a general rule, most active men can start with 15 to 35 lb (7-16kg). Active women usually do great starting with 10 to 20 lb (4.5-9kg). These weights should feel challenging, but not soul crushing.”

Note: If you aren't particularly active, then start with lighter weight and build up over time. If you have any questions, please check with your health professional.

Final Thoughts on rucking

One of the things I like most about rucking is its simplicity.

It doesn't require fancy equipment, advanced skills, or a complicated training plan.

It's simply walking, something most of us already do, with a little added challenge.

As I often say, small things done consistently tend to work better than big things done occasionally.
Rucking can be a great example of that principle in action.

If you're looking for a simple way to improve your fitness, strength, bone health, and overall resilience, it might be worth adding a little weight to your next walk.

If you have an injury that may be holding you back, also feel free to contact us here to see if chiropractic care may be an option for you.

References

Michael Easter (2026), Walk with weight, The Definitive guide to rucking.

]]><![CDATA[The best core exercise you are not doing | The Pallof Press]]>Wed, 06 May 2026 20:17:53 GMThttps://www.elevatechiropractic.co.nz/blog/the-best-core-exercise-you-are-not-doing-the-pallof-press

We all know that having a strong core is important for a strong, functional body.

But when most people think of “core exercises”, they think of things like sit-ups, crunches, or front planks.

While those can have their place, they don’t always reflect how your core actually works in real life. They may be missing part of the picture.

A Different Way to Train Your Core

Your core’s main job isn’t just to create movement, it’s to resist movement and provide stability. Most traditional core exercises work on the midline and don’t involve rotational type movements. But if you think about it, it’s these rotational movements that often cause people trouble.

In practice here, a lot of injuries that I see occur when reaching to the side, picking something up and then placing it on a shelf or in the boot of the car.

That’s where the Pallof Press comes in.

It’s a simple but highly effective exercise that challenges your core to stay stable while resisting rotation (This is why its often called an anti-rotation exercise). This makes it incredibly useful for improving:

Core stability
Balance and control
Strength that carries over into everyday movement

How to Do the Pallof Press

Watch the video below for a full demonstration.

In the video, I show:

How to perform the Pallof Press effectively
Key technique tips to get the most out of it
A few simple progressions and variations to help keep it interesting and keep your brain active.

Why Most People Aren’t Doing It (But Should Be)

The Pallof Press often gets overlooked because it’s not as well-known as traditional core exercises.

But in my opinion, it’s one of the best core exercises you’re probably not doing, especially if your goal is to build a strong, resilient, functional body.

It teaches your body to stay stable under load, which is something we rely on constantly in day-to-day life.

Related: Sciatica Explained: Causes, Symptoms, Treatment & recovery Tips

Habits Before Exercises

As always, it’s important to remember: Exercises are only part of the picture.

If you’re spending long hours sitting and not moving much throughout the day, no single exercise will fully make up for that. This is why I often talk about Habits before Exercise.

Start by:

Moving more regularly
Changing positions often
Building simple daily habits

Then use exercises, like the Pallof Press, to build on that foundation.

Need Help Getting Started?

If you’d like help improving your movement, strength, or dealing with ongoing pain, I can help guide you with a plan tailored to you.

At Elevate Chiropractic, I combine hands-on chiropractic care with exercises and practical advice to help you feel, move and function better.

To get started, you can simply book online here. Or, if you have any questions, contact us here.

]]><![CDATA[Improve your hamstring flexibility with Elephant Walks]]>Tue, 21 Apr 2026 03:47:32 GMThttps://www.elevatechiropractic.co.nz/blog/improve-your-hamstring-flexibility-with-elephant-walks

If you’ve ever searched for the “best stretch for tight hamstrings”, you’re not alone. In fact. I get asked this question all the time.

Tightness through the back of the legs is really common, especially if you spend a lot of time sitting during the day, or have a history of back issues.

One of my favourite exercises I have been doing to help loosen up my hamstrings, is called Elephant Walks. It’s simple, effective, and a great way to improve hamstring flexibility and overall movement.

But before we get into how to do it…

There’s something important most people miss.

Why Your Hamstrings Feel Tight in the First Place

For many people, tight hamstrings aren’t actually a “stretching problem".

They’re often the result of:

Long periods of sitting
Staying in the same position for hours
Not moving joints through their full range regularly

I look at it like this, your body gets good at what it needs to get good at.

So if you’re sitting for 6–10 hours a day, your body will gradually become better at… sitting, and lots of sitting can lead to tight lower backs and tight hamstrings.

That’s why simply adding one stretch, even a good one like Elephant walks, doesn’t always create the lasting change you are after.

Related: How to sit with a L4/L5 or L5/S1 disc bulge

Habits Before Exercise

This is a concept I talk about a lot in practice: Habits before exercise.

If your habits and daily routine aren't supporting good movement, no single exercise will fully fix the problem.

Here are some ways to get started:

Get up and move regularly throughout the day (aim for at least once an hour)
Change positions often
Walk more where you can
Move your joints through their full range of motion

A woman doing an squats whilst having a break from her desk at work

Once those foundations are in place, exercises like the Elephant Walks become far more effective.

Related: 7 tips to improve your posture

What Is the Elephant Walk Exercise?

The Elephant Walk is a controlled movement that helps improve:

Hamstring flexibility
Hip mobility
Coordination and movement awareness

It’s not about forcing a stretch, it’s about gently moving in and out of end range and teaching your body to feel more comfortable there.

woman doing a traditional static hamstring stretch

How to Do the Elephant Walk

Watch the video below for a full demonstration of the exercise

Key points to focus on:

Bend forward and place you hands on an object that is the right height for your current hamstring flexibility. Try to keep your back straight if possible. (As your flexibility improves, you will be able to get closer to the ground).
Keep a slight bend in both knees
Slowly straighten one leg at a time and really squeeze the quads on the leg you straighten
Alternate sides in a controlled, rhythmic motion
Only go as far as you are comfortable
Aim for 20 reps on each side

Related: How to hip hinge properly (This is a good skill to have when doing these Elephant Walks)

How Often Should You Do It?

Aim for 20 reps per side, and you could repeat it at least once per day.

You can include the Elephant Walks:

As part of your warm-ups
After long periods of sitting or inactivity
Within a short daily mobility routine

The Bigger Picture

Exercises like the Elephant Walk are great tools, but they work best when they’re part of a bigger plan.

If you focus on moving more during the day, building simple, repeatable habits and then adding targeted exercises, You’ll get better, longer-lasting results.

Need Help Getting Started?

If you’re dealing with ongoing tightness, stiffness, or discomfort, it can help to have a plan tailored to you.

At Elevate Chiropractic, I focus on helping you:

Combine hands-on chiropractic care with appropriate exercises and advice
Improve how your body feels, moves and functions
Build simple habits that support long-term results

You can book online here or if you have any questions, contact us and I will do my best answer any questions you may have.

Related: Lower back pain relief: Try these 4 simple moves

]]><![CDATA[The Best Exercises to Activate & Strengthen the Multifidus Muscles]]>Mon, 30 Mar 2026 02:16:16 GMThttps://www.elevatechiropractic.co.nz/blog/the-best-exercises-to-activate-strengthen-the-multifidus-muscles

If you read my previous post on the multifidus muscle, you’ll know how important this small muscle is for spinal stability and long-term back health (If you haven’t read it make sure to read it here).

After an injury, the multifidus muscle can start to atrophy or shrink quite quickly, in some cases, as early as 24-48 hours.

The challenge is that even when your pain improves, the muscle doesn’t always automatically switch back on.

That’s why exercise (and manual therapy, like chiropractic care) is so important.

A 2021 study in The Journal of Pain found that adding specific multifidus activation exercises led to better outcomes than manual therapy alone.

These findings echo what I see in practice every day, that simply feeling better doesn’t always mean your spine is functioning better.

So, how can we help strengthen the multifidus muscles?

In this post, I’ll walk you through simple, effective exercises, starting from easy options and progressing to more challenging ones.

Walking (Simple but Powerful)

This may sound too simple….but simply walking can increase the stability of your spine.

Research has shown that:

Walking programs can be just as effective as some general strengthening exercises for low back pain.
When walking, faster walking and walking uphill can increase multifidus activation.

Walking backwards (or retro walking) is another great way to activate the Multifidus muscles. As a bonus it is also a good option for people with knee pain as well. I have made a video about this previously. Check out the link below.

Although walking is a great way to activate the Multifidus Muscles, it is likely not enough on its own.

Combining walking with other strengthening exercises could be the best option. Let’s look at a few other multifidus strengthening exercises.

Related: Walk Backward for a better back (and knees)
Related: How many steps a day should you do? Here is what the research says

Core Stability Exercises

Some of the traditional core exercises are great for targeting the Multifidus muscles.

The classic Bird Dog (Quadruped) exercise.
A 2016 Study found that the Bird Dog or Quadruped exercise is an effective exercise for strengthening the Multifidus and the Iliocostalis muscles (another lower back muscle group).

The classic glute bridge or back bridge.
A study that looked at the activation of the Transverse abdominus and Multifidus Muscles during different core exercises found that the activity in the Multifidus Muscles was greatest during the back bridge exercise. A single leg version of the back bridge activated the muscles around the spine the most.

This evidence suggests that doing good quality core exercise, not only activate the abdominal muscles, but they will also activate the Multifidus Muscles.

These exercises can also help rebuild your control of the area, not just its strength, which is a key for long-term recovery.

Related: The Pallof Press: The best core exercise you're not doing

Lumbar extension (Roman chair)

This has become one of my favorite ways to build strength through the lower back. So much so, that I brought a roman chair for my home gym.

I have always known about these exercises, but I started watching the Low Back Ability YouTube channel and also Knees Over Toes Guy on YouTube and really got interested in doing them this year.

The key is the ability to progress the exercise (this is what Low Back Ability shows so well)

Start with simple isometric holds (holding stiff like a board)
Build up to controlled movements (starting small and increasing over time)
Only progress when you’ve earned it

A good benchmark according to Low Back Ability is this:

If you can’t hold a straight isometric hold for 2 minutes, you’re not ready to progress yet.

This approach helps build real strength without overloading the spine too early.
We definitely want to minimize the risk of further injuries.

A lady doing an isometric hold on a Roman Chair back extension machine

Heavy lifts like deadlifts and suitcase carries

Once you’ve built a solid foundation, you can progress to heavier movements like:

Deadlifts
Suitcase Carries (carrying something in one hand)
Farmers Carries (carrying something in both hands)

A recent study from 2025 found that deadlifts produced high levels of multifidus activation compared to other exercises. However, there’s an important distinction to consider, these exercises create global strength, but not necessarily precise control.

That means they’re powerful but should come after you’ve developed good movement and stability.

Note: Technique is important with these heavy lifts. Make sure your technique is on point and get help if needed. I have lost count of the number of people that have come into my practice with lower back pain after doing deadlifts.

Related: Sciatica Explained: Causes, symptoms, treatments and Recovery Tips

What does this mean for your back?

As with most things in life, there isn’t just one “best” exercise to strengthen your back.

Instead, think of it as a progression (especially if you have a history of lower back problems):

Start with walking
Add control-based core exercises
Build strength with extension work
Progress to loaded movements

The goal isn’t just to get out of pain… It’s to restore function, control, and resilience for the long term.

A simple way to think of exercise

I like to explain it like this: Exercise is like putting money in the bank.

At some point, your body will need to “withdraw”, whether that’s lifting something heavy, playing sport, having an accident or just getting through a busy day.

The question is: have you built enough reserves?

Where Chiropractic care fits in

Exercise is incredibly powerful, but it works best when your body is moving well and your nervous system is functioning well.

If joints aren’t functioning properly, it can be harder to:

Activate the right muscles at the right time.
Move efficiently (poor movement leads to stress in the wrong areas)
Get the most out of your exercises (Exercise works best when done on a strong foundation & good technique)

That’s where chiropractic care can help. In practice, I often combine:

Hands-on chiropractic care
Movement advice
Targeted exercises

Because together, they get better results than either alone.

Next Steps

If you’re dealing with ongoing back discomfort, or want to improve your movement and resilience:

Book an appointment to see if chiropractic care is right for you. You can book an appointment online here, or feel free to contact us to make a time or ask any questions you may have.
Or start with some of the simple exercises above and build gradually over time. Its all about consistency.

References

Shnayderman et al (2013), An aerobic walking program versus muscle strengthening program for chronic low back pain: A randomized controlled trial. Clinical Rehabilitation

Fritz et al (2020) Optimization of Spinal Manipulative Therapy Protocols: A Factorial Randomized Trial Within a Multiphase Optimization Framework. Journal of Pain

Lee et all (2014) Facilitating Effects of Fast and Slope Walking on Paraspinal Muscles. Annals of rehabilitation medicine

Ansari et al (2018) Lumbar Muscle Activation Pattern During Forward and Backward Walking in Participants With and Without Chronic Low Back Pain: An Electromyographic Study. Journal of chiropractic medicine

Kelly et al. (2016), Comparison of electromyographic activities of lumbar iliocostalis and lumbar multifidus muscles during stabilization exercises in prone, quadruped, and sitting positions. Journal of Physical Therapy Science.

Okubo et al. (2010). Electromyographic Analysis of Transversus Abdominis and Lumbar Multifidus Using Wire Electrodes During Lumbar Stabilization Exercises. Journal of Orthoapedic & Sprots Physical Therapy.

Chandra et al (2025). Electromyographic analysis of multifidus muscle activity during three exercises, International journal of exercise science.

Zhang et al (2018). Functional and Morphological Changes in the Deep Lumbar Multifidus Using Electromyography and Ultrasound. Nature

Elestad et al (2024) The Quantification of Muscle Activation During the Loaded Carry Movement Pattern. International Journal of Exercise Science

]]><![CDATA[The Hidden Muscle Behind Lower Back Pain | The Multifidus Explained]]>Thu, 19 Mar 2026 22:37:20 GMThttps://www.elevatechiropractic.co.nz/blog/the-hidden-muscle-behind-lower-back-pain-the-multifidus-explained

The image below could be one of the most important you see when it comes to having a strong, pain-free, functional back.

I know this image may not mean anything to you, but in this post, I’ll explain what you’re looking at, and why it matters more than most people realize when it comes to the health of your spine.

(If you would like to watch a short video instead of reading the blog, scroll down)

Four MRI scans showing the Multifidus muscle and Fatty Infiltration

What Does This Image Show?

This is an MRI scan of the lower lumbar spine.

The darker areas you can see (circled in the image) are the multifidus muscles. Small, deep muscles that sit close to the spine. These muscles act like internal scaffolding, helping to stabilise each segment of your spine as you move.

But their role goes beyond strength.

They are packed with sensory receptors that constantly send information to your brain about what your spine is doing. This allows your body to make small, precise adjustments to keep everything stable and controlled.

Photo of a lumbar spine model showing the space where the Multifidus muscles are located

What Happens After Injury?

After a lower back injury, something important can happen: The multifidus muscles can “switch off”.

Even more importantly…

They don’t always switch back on again, even when the pain goes, and when this happens:

The multifidus doesn’t stabilize the spine as well
Larger muscles in the lower back have to take over
Those muscles can become tight, overworked, and painful

Sound familiar?

Related: Sciatica Explained: Symptoms, Treatment & Recovery Tips

The Multifidus Muscle Actually Changes

Over time, if the multifidus isn’t working properly:

It can shrink in size (this is called atrophy)
And it can be replaced by fatty tissue

This is exactly what you’re seeing in the image below.

As the images progress from normal → mild → moderate → severe, you’ll notice:

Less of the dark muscle
More of the lighter (white) fatty tissue

This is known as fatty infiltration, and the scary thing is that this can happen surprisingly fast.

A study by Hodges et al. done on pigs showed that multifidus atrophy can occur rapidly, sometimes within days of an injury, with reductions of 25% or more.

Why This Matters

Fatty infiltration of the multifidus has been linked with:

Lower back pain
Disc degeneration
Reduced spinal stability

For example, a study by Kjaer et al. (2007) found a strong association between multifidus fatty infiltration and lower back pain in over 80% of patients studied.

Why Does This Muscle Shrink?

There are two main reasons why the multifidus muscle can atrophy:

1. Neurological Inhibition
As already mentioned, after an injury or dysfunction, the nervous system may inhibit the muscle, meaning it doesn’t activate properly.

2. Disuse
A more sedentary lifestyle can also lead to reduced activation of these deep stabilising muscles. It makes sense that if we aren't using the muscles like they are designed, they can shrink. This is like if you break and ankle and are in a cast for 6 weeks, your calf muscles tend to shrink or atrophy ... a lot.

Related: How to sit with an L4/L5 or L5/S1 disc bulge

Can It Be Reversed?

This is the big question, and the answer is Yes, but it requires the right approach.

A study published in the Journal of Physical Therapy Science (2014) showed that spinal stabilisation exercises can:

Increase the size of the multifidus
Improve strength
Reduce pain and disability

Another study (Journal of Radiology Case Reports, 2014) found that a combination of spinal manipulation and targeted exercises led to reduced muscle atrophy and improved function over time.

Where Chiropractic Care Fits In

Chiropractic care can play an important role in this process. Chiropractic adjustments could help:

Improve joint movement
Reduce irritation in the area
Stimulate the nervous system
Improve recruitment of the multifidus muscles

The facet joints in the lower spine and the multifidus muscles share the same nerve supply, so improving joint function through adjustments could help the muscles respond more effectively.

Model of the lumbar spine showing the facet joints

The Best Approach

The best results often come from combining:

Hands-on care (to improve movement and reduce irritation)
Targeted exercises (to rebuild strength and control)

This is exactly the approach we use at Elevate Chiropractic.

Related: How to hip hinge properly: A simple technique to protect your lower back and move better

The Key Takeaway

Lower back pain isn’t always just about what hurts.

Sometimes it’s about what’s not working behind the scenes, and the multifidus could be one of those hidden pieces.

If it’s not doing its job, your back may never feel fully stable, and you may have that low level tension and tightness and occasional twinges in the area.

Ready to Take the Next Step?

If you’ve had:

Ongoing or recurring lower back pain
A back injury that never felt quite right
Stiffness or a lack of stability

It may be worth getting it assessed.

You can easily book an appointment online here and let’s figure out what’s going on and get you moving better again.

In our next blog we will show you some our favorite Multifidus strengthening exercises.

P.S. If you have any questions, feel free to contact us and we are happy to answer them for you.

References

Faur et al. (2019). Correlation between multifidus fatty atrophy and lumbar disc degeneration in low back pain. BMC Musculoskeletal Disorders.
Kjaer et al. (2007). Are MRI-defined fat infiltrations in the multifidus muscles associated with low back pain? BMC Medicine.
Kim et al. (2014). Effects of spinal stabilization exercise… Journal of Physical Therapy Science.
Woodham et al. (2014). Long-term lumbar multifidus muscle atrophy changes… Journal of Radiology Case Reports.
Hodges et al. (2006). Rapid atrophy of the lumbar multifidus… Spine.

]]><![CDATA[Sciatica Explained: Causes, Symptoms, Treatment & Recovery Tips]]>Tue, 17 Feb 2026 02:35:00 GMThttps://www.elevatechiropractic.co.nz/blog/sciatica-explained-causes-symptoms-treatment-recovery-tips

Man holding his lower back with an arrow going down his leg indicating sciatica

Sciatica is a common condition, and it’s estimated that around 40% of people in NZ will experience sciatica at some point in their lives.

If you’re dealing with pain that shoots from your lower back into your buttock, leg, or calf, you may be experiencing sciatica. The good news is that most cases improve with the right, conservative approach.

In this blog post, we’ll cover:

What sciatica is
Common causes of sciatic nerve pain
Symptoms to look out for
How sciatica is diagnosed
Treatment options and recovery strategies
Tips to help prevent sciatica in the future

One of the most important things to understand is this: Sciatica is a symptom, not a diagnosis. That means the real goal is to identify what is irritating the nerve, and then treat the underlying cause.

What Is Sciatica?

Image of the lower skeleton showing the path of the sciatic nerve

Sciatica refers to pain that travels along the path of the sciatic nerve. This pain typically starts in the lower back or buttock and radiates down the leg.

The sciatic nerve is the largest and longest nerve in the body. It forms from nerve roots in the lower spine and pelvis (commonly involving the L4, L5, S1, S2 and S3 nerve roots). These nerves join together and travel through the pelvis and down the back of the thigh. Just after the knee, the sciatic nerve branches into two major nerves:

The Tibial nerve (travels down the back of the lower leg into the foot)
The Common fibular/Peroneal nerve (travels down the outer/front part of the lower leg)

Depending on where and how the nerve is irritated, sciatica may also involve:

Weakness in the leg or foot
Numbness or tingling
Altered deep tendon reflexes
Pins and needles

What Causes Sciatica?

Sciatica occurs when the sciatic nerve itself (or its nerve roots) becomes irritated, compressed, or inflamed. The irritation most commonly occurs in the lower lumbar spine, but it can also occur in the pelvic or hip region.

Common causes of sciatica include:

Disc Bulge or Disc Herniation
- This is one of the most common causes. A disc bulge or disc herniation (often at L4-L5 or L5-S1) can press on or irritate a nerve root, leading to sciatica symptoms.
- Related Blog Post: What is a disc bulge? Causes, anatomy, and symptoms (part 1)
- Related Blog Post: Disc bulge treatment: Diagnosis, recovery options and what you can do at home (part 2)
Joint Dysfunction or Arthritic Changes
- Degenerative changes in the spine, such as osteoarthritis, can narrow the spaces where nerves exit, irritating the nerve roots and leading to possible sciatica symptoms.
Muscle Spasm or Piriformis Syndrome
- In some cases, tight muscles in the pelvis, especially the piriformis muscle, can irritate the sciatic nerve (see section on Piriformis Syndrome below).
Other Less Common Causes may include:
- Pelvic or spinal fractures
- Pregnancy-related changes. Sometimes during pregnancy, the baby can compress nerves in the lower lumbar spine (My wife suffered from this during her pregnancy)
- Spinal instability
- Tumours
- Inflammation or infection (rare)

Sciatica is more common in people aged 30–50, and tends to occur more often in people who sit for long periods or do manual work involving lifting and bending.

Symptoms of Sciatica

The most common symptom of sciatica is pain that starts in the lower back or buttock and travels down the leg.
Sciatica pain may be felt in:

The buttock
The back of the thigh
The calf or shin area
The ankle or foot

In some cases, you may have little or no lower back pain at all, and the discomfort is mostly in the leg.
Depending on how the where and how the nerve is irritated, sciatica could also cause:

Numbness or tingling (pins and needles) in the leg or foot
Burning or electric-shock type pain
Weakness in the leg or foot
Changes in reflexes in the legs

Symptoms may worsen with:

Prolonged sitting
Bending forward
Lifting
Twisting
Coughing or sneezing
Straining or bearing down

If you’re seeking help for sciatica, it can be very useful to take note of things like:

Where the pain travels to in the leg?
What makes it worse?
What positions relieve it?
How it started?

These details can help a health professional identify the underlying cause of your sciatica more accurately.

How Is Sciatica Diagnosed?

Because sciatica is a symptom, diagnosis is about identifying what is causing the nerve irritation. A proper assessment usually begins with a detailed history, including questions such as:

When did it start?
What triggers it?
Does it travel below the knee?
Is there numbness or weakness?
What positions help it or aggravate it?
Are there any changes in bowel or bladder control?

From there, a physical assessment may include:

Range of motion assessment
Neurological testing (reflexes, sensation, strength)
Orthopaedic tests
Joint function testing of the lumbar spine and pelvis

Do You Need a Scan?
In some cases, imaging may be recommended. The most common options are X-rays and MRI.

X-rays show bones and joint structure, but do not show spinal discs.
MRI scans are the best imaging method for confirming a disc bulge or disc herniation.

NOTE: Just because a scan shows a disc bulge does not automatically mean it is the cause of your pain. Disc bulges are extremely common even in people with no symptoms. Imaging should always be interpreted alongside a thorough clinical examination.

How Do You Treat Sciatica?

Treatment for sciatica depends on the cause of the sciatic nerve irritation and how severe the symptoms are. At Elevate Chiropractic, we aim to approach sciatica from multiple angles.

Restore Joint and Nervous System Function
- Chiropractic adjustments can help improve spinal joint function and mobility, reduce irritation, and support nervous system function.
Manage Pain and Reduce Aggravation
- In the acute stage, the priority is often reducing pain and inflammation and avoiding positions that repeatedly irritate the nerve.
- This may include:
  - Heat or ice therapy (see video linked below)
  - Gentle movement strategies
  - Specific resting positions such as the static back position (see related blog posts below)
  - Self-massage or soft tissue techniques
  - Advice around sitting, standing, and getting out of bed without pain
- Related: How to sit with an L4/L5 or L5/S1 disc bulge
- Related: 4 ways to speed up recovery from your L4/L5 or L5/S1 disc bulge

Modify Daily Activities
- Many people with sciatica can aggravate the nerve without realizing it. Simple modifications to daily activities can make a big difference. These can include:
  - Changing sitting posture regularly
  - Avoiding prolonged slouched sitting
  - Improving lifting techniques
  - Reducing bending and twisting under load
  - Looking at how you get in/out of chairs or bed
  - The video linked below will show a few things you can try

Strengthen and Rebuild Resilience
- Once symptoms begin to settle, the focus shifts to long-term recovery. This may include:
  - Core stability exercises
  - Back strengthening
  - Learning healthy movement habits like the hip hinge (see linked video below)
  - gradual return to normal movement and activity
  - Related: The Pallof Press. The best core exercise you're not doing

Chiropractic care often works very well alongside other supportive therapies such as physiotherapy, massage therapy, and acupuncture.

When Conservative Care Isn’t Enough
In some cases, further investigation or medical treatment may be needed. Severe nerve compression or progressive neurological symptoms may require specialist care.

Piriformis Syndrome (A Common Sciatica Look-Alike)

Piriformis syndrome occurs when the piriformis muscle (a deep muscle in the buttock) becomes tight or irritated and compresses the sciatic nerve. In most cases the sciatic nerve runs close to this muscle and if it is in spasm, it can irritate the nerve. In rare cases, the sciatic nerve has been found to actually run through the middle of this muscle.

A common pattern with piriformis-related sciatica is:

Pain mainly in the buttock and back of the thigh
The symptoms in the back of thigh usually do not go past the knee
There are fewer neurological signs. You often don’t get the numbness, weakness or reflex changes that can be seen with traditional sciatica

Image of the pelvis showing the sciatic nerve running below the piriformis muscle

That said, not everyone’s body has read the textbook though, and there are always exceptions to the rule. A proper assessment is still important to determine the true cause of your discomfort.

Can Sciatica Be Prevented?

Sciatica cannot always be prevented, but you can reduce your risk by improving the health and resilience of your spine and movement habits. Helpful strategies include:

Maintaining good spinal mobility
Building a strong core and glutes
Practicing good lifting techniques (and make sure you don’t get distracted when lifting as this could increase the risk of injury by up to 25x)
Reducing prolonged sitting
Improving posture and movement patterns (like the hip hinge mentioned above)
Keeping active with regular walking and strength work

Sciatica Red Flags

If you experience sciatica alongside:

Loss of bowel or bladder control
Numbness in the saddle region
Progressive weakness in the leg

This may be a medical emergency and requires urgent medical attention.

Need Help with Sciatica?

Sciatica can be painful, frustrating, and at times debilitating, especially when it affects your ability to sit, sleep, work, or exercise.

The most important thing to remember is that sciatica is a symptom, not a diagnosis. The key to long-term relief is identifying what is irritating the nerve and creating a clear plan to reduce irritation, restore movement, and rebuild strength.

At Elevate Chiropractic we assess the spine, pelvis, and nervous system to determine the likely cause of your sciatica and guide you through the right treatment and recovery approach. This includes:

Thorough assessment and diagnosis
Chiropractic care to improve spinal function
Simple things you can do at home to help manage symptoms
Advice on sitting, lifting, and daily movements
Rehab exercises to help prevent flare-ups

If you’d like help with your sciatica, you can book online by clicking on the button below, or feel free to contact the clinic with any questions here.

Book online now

Common Sciatica FAQs

Can sciatica heal on its own?

Yes, in many cases sciatica can improve on its own over time, especially if the irritation is mild and you avoid aggravating movements. However, if symptoms are severe, worsening, or lasting more than a few weeks, it’s a good idea to have it assessed by your health professional so the underlying cause can be identified and treated appropriately.

Is walking good for sciatica?

Walking is often one of the best activities for sciatica because it promotes circulation, gentle spinal movement, and helps reduce stiffness. That said, walking should not increase symptoms, and if it does, stop and have it assessed. Short, frequent walks are often better than long walks during the acute stage. You also may note that walking uphill or downhill may aggravate the symptoms depending on where the nerve irritation is.

Should I rest or keep moving with sciatica?

In most cases, a balanced approach is best. Complete bed rest is rarely helpful long-term. Gentle movement (like walking) can support recovery, but it’s important to avoid positions and activities that aggravate symptoms. The goal is to stay active without repeatedly irritating the nerve.

What positions make sciatica worse?

Sciatica is often aggravated by positions that increase pressure on the nerve. This will depend on where the nerve is irritated, but common culprits are:

Prolonged sitting (especially slouching)
Bending forward repeatedly
Twisting under load
Lifting with poor technique (Or being distracted whilst lifting)
Coughing or sneezing can also increase symptoms in some cases, particularly if a disc bulge is involved.

What is the fastest way to relieve sciatica pain?

There is no single “fastest” solution, because sciatica is a symptom and the cause varies. However, many people find relief by:

Avoiding aggravating positions (especially slouched sitting), Sitting in an up right chair is often better than a couch
Using heat or ice appropriately
Using restful positions like the Static Back position. This blog post linked below shows how to do this
Gentle walking
Gentle movements like the Yoga exercise “The cat/cow”, or our circle exercises (see blog post linked below)
Receiving appropriate manual therapy or chiropractic care
In some cases, pain medication may also be warranted

If pain is severe, medical pain relief may be needed to help calm symptoms so healing can begin.

Blog Post: Lower back pain relief: Try these 4 simple moves

Can a disc bulge cause sciatica?

Yes. A disc bulge or disc herniation in the lower back (commonly at L4-L5 or L5-S1) is one of the most common causes of sciatica. If the disc irritates or compresses a nerve root, it can cause pain, tingling, numbness, or weakness down the leg.

How do I know if my sciatica is serious?

Sciatica may be serious if it is associated with:

Significant or worsening weakness in the leg or foot
Numbness around the groin or saddle area
Loss of bowel or bladder control

These symptoms may indicate a medical emergency and require urgent medical attention.

How long does sciatica usually last?

Sciatica can last anywhere from a few days to several weeks depending on the cause. Many cases improve within 4–6 weeks, especially with appropriate treatment and movement modifications. If symptoms persist longer than this, further assessment and investigation may be needed.

What exercises are best for sciatica?

The best exercises depend on what is causing the sciatica. In many cases, gentle walking, core stability exercises, glute strengthening, and mobility work can be helpful. However, some stretches and exercises can make symptoms worse if the nerve is irritated. It’s best to be assessed and given exercises specific to your condition.

Can stretching make sciatica worse?

Yes, stretching can sometimes worsen sciatica, especially aggressive hamstring stretching or deep forward bending. If the sciatic nerve is irritated, stretching may increase tension on the nerve and aggravate your symptoms. If stretching increases leg pain, tingling, or numbness, it may not be appropriate at that stage. Stop and seek medical advice.

Can chiropractic help sciatica?

Chiropractic care may help cases of sciatica by improving spinal joint function, reducing irritation, restoring movement, and supporting the nervous system. Chiropractic treatment is often combined with movement advice and rehabilitation exercises to help improve long-term recovery and reduce the risk of recurrence.

]]><![CDATA[Ice Therapy for Injuries: When to Use Ice, How Long, and What Works Best]]>Thu, 29 Jan 2026 01:50:09 GMThttps://www.elevatechiropractic.co.nz/blog/ice-therapy-for-injuries-when-to-use-ice-how-long-and-what-works-best

In previous blog posts, we have explored different approaches to injury management, including the RICE Vs METH methods, and heat therapy. If you’ve decided that ice therapy is appropriate for your injury, and in some situations, it definitely is, the next question becomes:

What’s the best way to use ice?

In this post, we’ll look at:

When ice can be helpful
How long to apply it for
Why prolonged icing can be counterproductive
The most effective ways to apply ice (beyond a basic ice pack)

When should you use ice and what does it actually do?

Ice is generally recommended to use after an acute injury and there is inflammation for the first 24-48 hours.

It can be helpful when managing inflammation in the area, but its biggest benefit is it can help manage pain (it acts as an analgesic). Basically, it can numb an area, therefore making it ‘feel better’.

When you apply ice to an injury, it causes vasoconstriction. This means that it narrows the local blood vessels reducing blood going to the area, however, you do need to be careful when using ice.

Why You Need to Be Careful with Ice Therapy

Ice is commonly used to reduce pain and swelling, but more is not always better.

In a previous post, I discussed why prolonged icing can be harmful (you can read it here). There are two key reasons to be cautious.

Rebound Blood Flow
Applying ice for too long can depress nerve activity in the area. When this happens, blood vessels that were initially constricted can reopen, allowing warm blood to rush back into the area, potentially undoing the intended effect of icing. This is why if you apply ice for too long the skin can eventually end up getting red and warm.

Increased Swelling
Extended icing may increase the permeability of lymphatic vessels, which can lead to more swelling, not less. This is the opposite of what most people are trying to achieve when using ice.

How Long Should You Apply Ice?

Short applications are generally more effective than prolonged ones.

A practical guideline is:

Apply ice for around 10 minutes
Remove the ice and allow the area to rewarm (approx. 20min)
Once normal temperature returns, ice can be reapplied if needed

Interestingly, research shows that even after ice is removed, deeper tissues continue to cool for several minutes, despite the skin temperature rising again. This means you still get a therapeutic effect without prolonged exposure.

A useful rule of thumb: “If you’re numb, you’re done.”

Once the area becomes numb, it’s time to remove the ice and let the tissue warm back up.

Best Methods for Applying Ice

There are many ways to apply ice, and some are more effective or convenient than others. Here are the most common options:

Reusable Ice Packs
These are simple and convenient. Wrapping them in a cloth helps protect the skin. While they don’t mould perfectly to body contours, they’re often the easiest option.

Ice in a Zip-Lock Bag
Using crushed ice or ice cubes with a small amount of water allows the pack to conform better to the body, improving coverage and effectiveness.

Ice Massage (Paper or Foam Cup Method)
Fill a paper or foam cup with water and freeze it. Tear away the top of the cup and use the exposed ice to gently massage the area in small circles.

This “raw ice” method can be very effective because melting ice reaches all the small contours of the skin. Keep application brief to avoid skin irritation.

Reusable Ice Massage Cups
Products such as the CryoCup, work similarly to the paper cup method and can be more convenient.

Ice Cube (Handled Carefully)
Holding an ice cube directly on the area can work, though it’s not always comfortable. Using a glove or cloth can help.

Frozen Vegetables
A bag of frozen peas is a classic, simple, mouldable, and effective.

Instant Cold Packs
These are convenient when travelling or away from home, though they may not stay cold as long as traditional ice.

Electronic cooling devices
Products like the RecoveryTherm Cube from Therabody are useful to ice small areas. The great thing about this device is that it can also heat an area as well. I got one of these to try and it works really well.

Related: How to use ice for an injury (video)

Best Practices for Ice Therapy

To get the most benefit from icing:

Keep applications short (around 10 minutes)
Avoid prolonged or continuous icing
Protect the skin with a cloth if needed
Allow the area to rewarm between applications
Use ice as a short-term tool, not a long-term solution

When to Seek Professional Advice

Ice therapy can help manage symptoms, but it doesn’t address the underlying cause of an injury. If pain, swelling, or dysfunction persists, or keeps returning, it’s important to have the area properly assessed by a health professional.

Final Thoughts on Using Ice

Ice therapy can be a useful tool when used appropriately and in moderation. Short, controlled applications are generally more effective than long sessions, and the method you choose should suit both the injury and your lifestyle.

If you’re unsure whether ice is the right option for your injury, or symptoms aren’t improving, seeking professional advice is always a good next step.

Feel free to contact us here if you have any questions. If you would like to book an appointment to try and get to the bottom of your injury, you can book online here.

References

http://www.sportsinjurybulletin.com/archive/1066-cryotherapy.htm
ShelteringarmsInstitute.com: Icy Dilemma: Should you use ice for an injury or pain

]]><![CDATA[Heat Therapy for Pain Relief: When to Use Heat, What Works Best, and Why]]>Wed, 28 Jan 2026 03:28:45 GMThttps://www.elevatechiropractic.co.nz/blog/heat-therapy-for-pain-relief-when-to-use-heat-what-works-best-and-why

In a previous blog post, I discussed the RICE vs METH approaches to managing injuries (you can read it here). One of the biggest differences between these methods is whether you use ice or heat.

In this post, we’ll focus specifically on heat therapy, and in particular:

When it’s helpful
The different ways to apply it
How to use it effectively
When not to use it

In a follow-up post, I’ll cover ice therapy in more detail.

While “heat is heat” might sound simple, not all heat sources are created equal. Choosing the right type of heat can make a noticeable difference to how your body responds.

Why Use Heat

Heat causes vasodilation, meaning it opens up the blood vessels and draws fresh blood to the area being heated washing away toxins etc. This is why the area being heated becomes red, its the blood being drawn to the area.

As the area warms, tissue metabolism also increases. This can help promote relaxation, circulation and healing.

Using heat should be calming, relaxing and reassuring.

It is used primarily to reduce muscular aches and pains and stiffness. Think of discomfort caused by over exertion, poor posture, and general arthritic type pains (not acute flare ups though).

A lady holding a sprained ankle. Explains when to not use heat

A lady holding a sore back. Explains when to use heat

When NOT to use Heat

Heat can be great for lots of aches and pains, but there are some things when heat should NOT be used. Some of more important ones are:

An infection
An acute injury with lots of inflammation (For example a sprained ankle, acute arthritis flare up)
If there is lots of swelling
If there is lots of bruising

In these cases, Ice may be a better option. I will discuss this in the next post.

If you have an acute lower back injury, ankles sprain etc, we generally suggest to use Ice for the first 24-48 hours and then you can move to heat if required.

Local Heat vs Systemic Heat

The first decision to make is whether to use local heat or systemic (whole-body) heat.

Local Heat
Local heat is applied directly to a specific area of the body. Examples include:

Hot water bottles
Wheat bags
Heat packs or gels

Local heat is ideal when you’re trying to relax a specific tight or sore muscle, such as a stiff neck, lower back, or shoulder.

Systemic Heat
Systemic heat warms the entire body. Examples include:

Hot baths
Spa pools
Hot showers
Saunas

This approach can be especially helpful if you’re feeling generally stiff or achy, such as after long hours at a desk or during periods of high stress.

Which is better?
Neither is inherently “better”, it really depends on your goal. A good rule to follow would be:

Targeted pain = local heat
Whole-body stiffness = systemic heat.

Moist Heat vs Dry Heat

The next consideration is whether to use moist heat or dry heat.

Dry Heat
Dry heat sources include:

Electric heat pads
Infrared heat lamps

Dry heat is convenient and easy to use, but it can dry out the skin and may not penetrate tissues as effectively.

Moist Heat
Moist heat sources include:

Wheat bags
Hot water bottles
Steam towels
Hot baths

Moist heat is generally preferred because it:

Penetrates tissues more quickly
Is less dehydrating to the skin
Often requires less application time

Do 'Heat' Creams (like Deep Heat) Actually Work?

Heat creams often feel warm, but they don’t significantly increase tissue temperature.

These products contain chemicals like rubefacients, that irritate the skin slightly and increase blood flow to the surface. Capsaicin (from chilli peppers) is a common example of a rubefacient.

Research suggests that while these creams may create a warming sensation, they do not raise deeper tissue temperature or produce true physiological heating effects.

So why do they help some people?

They likely work as a neurological distraction, temporarily shifting attention away from pain rather than treating the underlying issue. They have also been called a "counter irritant", where the irritation from the cream masks the other pain you have been feeling.

Heat creams can still be useful though, especially when other heat sources aren’t practical, but they shouldn’t be relied on as the primary form of heat therapy.

How Deep Does Heat Therapy Actually Work?

Our bodies are very good at maintaining a stable internal temperature, which means external heat doesn’t dramatically change deep tissue temperature. That said, even small changes matter.

A study from 1998 looked at heating subjects Triceps muscles with hot packs for 15 minutes. They found an average increase of 3.8 degree Celsius at a depth of 1cm and 0.78 degree Celsius at 3cm.

It is also thought that moist heat penetrates deeper than dry heat as the heat is transferred more efficiently.

Best Practices for Using Heat Therapy

There’s no single “right” way to use heat, the best approach depends on your body, your symptoms, and your goals.

That said, here are some general guidelines:

Choose the heat source that fits your situation
Local heat for targeted pain; systemic heat for general stiffness.
Moist heat is usually preferable
Wheat bags and hot water bottles tend to be more effective than dry heat.
Apply heat in short, controlled bursts
Around 15–20 minutes at a time, followed by a break (30–40 minutes) before reapplying. From a physiological point of view, doing a few short bursts will be more effective than simply leaving the heat source on for an hour or so.
Use creams when other options aren’t practical
They’re useful when you’re heading to work or exercising and can’t apply traditional heat. Even if the creams may work as a form of 'distraction', if it feels like it helps, it helps. This can get into the murky waters of Placebo effects. I will save this for another blog post.
Always listen to your body
Heat should feel soothing, not irritating or painful.

When to Seek Professional Advice

Heat therapy can be a helpful tool, but it’s not a cure-all. If pain persists, worsens, or keeps returning, it’s important to have the area assessed by a qualified health professional.

Addressing the underlying cause of pain, not just the symptoms, is key to long-term improvement.

Final Thoughts on Heat

Heat therapy can be a simple, effective way to reduce muscle tension, improve circulation, and ease discomfort ..... when used correctly.

Experiment with the different approaches outlined above and see what works best for you. And remember, if symptoms persist, getting professional guidance is always a wise next step.

If you have any questions about your injury or whether to use heat or ice, contact us here. Alternatively if you would like an assessment, you can book online here.

References

Painscience.com. Heat for pain and rehab. https://www.painscience.com/articles/heating.php

]]><![CDATA[Disc Bulge Treatment: Diagnosis, Recovery Options, and What You Can Do at Home (Part 2)]]>Mon, 26 Jan 2026 21:52:51 GMThttps://www.elevatechiropractic.co.nz/blog/disc-bulge-treatment-diagnosis-recovery-options-and-what-you-can-do-at-home-part-2

In Part 1 of this series, we looked at what an intervertebral disc is, how disc injuries occur, and why not all disc bulges cause pain. If you haven’t read that post yet, I’d recommend starting there first.

In Part 2, we’ll focus on:

How disc injuries are diagnosed
Treatment options for disc bulges
Practical things you can do at home to support recovery
Habits and movement strategies to reduce the risk of flare-ups

My goal with this post, and the blog section of this website more broadly, is to share practical tools you can actually use. With over 300 blog posts and videos, there’s a lot of information here, so I’ll link to relevant resources where appropriate to make this post a central hub for disc injuries and lower back pain.

Diagnosing a disc injury

A disc injury is usually investigated because someone is experiencing lower back pain, leg pain, or sciatica-type symptoms.

When I see someone in practice, diagnosis always starts with a thorough history, including questions such as:

How did the pain start?
What makes it better or worse?
Does the pain travel into the legs or arms?
Are there positions or movements that aggravate it?

Often, the answers to these questions already provide strong clues as to what is happening. This is followed by a physical examination, which may include:

Muscle strength testing
Neurological testing
Orthopaedic tests
Range of motion assessment
Joint function evaluation

Only after this process do we consider diagnostic imaging if required.

Imaging and Disc Bulges

X-rays show bones, not discs
MRI scans are the most accurate way to visualise disc bulges

However, it’s important to remember that seeing a disc bulge on an MRI does not automatically mean it is the cause of your pain. Imaging should always be interpreted in conjunction with a proper clinical examination, not in isolation.

Three key points to remember:

Having a disc bulge does not necessarily mean you will have pain
Scans do not always identify the true source of pain
The size or severity of a disc bulge does not reliably correlate with pain levels

Treatment options for disc injuries

So, what can you do if you’ve been diagnosed with a disc injury?

There is no single approach that works for everyone, as disc injuries can present very differently. My general philosophy is to start with conservative, non-invasive care, and progress only if necessary.

Common non-invasive options include:

Chiropractic care
Physiotherapy
Osteopathy
Appropriate rehabilitation exercises
Movement and posture education
Pain relief strategies
Pain education
Heat or ice, depending on the presentation

More invasive options, such as steroid injections or surgery, may be considered in certain cases.

In my opinion, surgery should usually be a last resort, unless there are red-flag symptoms such as significant neurological loss or changes in bowel or bladder control.

Pain Relief Options for Disc Injuries

Pain relief can be an important part of managing a disc injury, especially in the early or more painful stages, as it may help you stay mobile, sleep better, and engage with rehabilitation and recovery strategies.

It’s important to remember that pain relief does not fix the underlying cause, but when used appropriately, it can play a supportive role in the overall recovery process.

Some common helpful pain relief options include:

Heat or ice therapy
Gentle (safe) movement
Posture and position changes
Soft tissue therapy
Breathing and relaxation strategies
Anti-inflammatory diet (leafy greens, nuts, fatty fish, berries)
Tumeric (has anti-inflammatory properties)
Omega 3’s (natural anti-inflammatories)
Magnesium (nerve relaxation and muscle function)
Good hydration

These approaches are often used alongside chiropractic care and rehabilitation exercises to support recovery.

It is also important to remember that tissue damage is only one part of the pain puzzle. Your thoughts, beliefs, expectations, plus a bunch of other things all play a role in the pain you experience. Check out the Explain pain book to find out more about this. Most libraries have copies of it too.

A key part of this is understanding what is going on, and this is why I have written this blog series.

Medication and Medical Pain Relief Options
In some cases, pain levels may be high enough that stronger pain relief is required, particularly if pain is limiting sleep, movement, or daily function.

This is where it may be appropriate to consult your GP or medical practitioner, who can advise on:

Short-term pain relief medications
Anti-inflammatory options (where appropriate)
Pain relief medications for nerve type pain
Other medical interventions based on your individual presentation

Your GP can help determine whether medication is suitable and how it fits into your broader care plan.

A Balanced Approach to Pain Relief
The goal with pain relief, whether natural or medical, is not simply to “push through” pain, but to:

Reduce excessive discomfort
Maintain safe movement
Allow rehabilitation and recovery to take place

Ideally, pain relief strategies are used as a short-term support, alongside approaches that address movement, strength, stability, and contributing habits. When pain is managed appropriately, people are often better able to stay active, move well, and progress their recovery.

Key Takeaway
Pain relief can be an important tool, but long-term improvement usually comes from addressing the underlying factors that contributed to the disc injury in the first place. When pain is managed appropriately, people are often better able to stay active, move well, and progress their recovery.

How to help yourself with a disc injury

I am sure this section is one of the main reasons you are reading this post. I will go through some of the key things you can try when it comes recovering from a disc injury. I will also link to previous posts and videos you can watch to expand on each of the topics if appropriate.

Chiropractic care

In cases of disc injury, chiropractic care aims to:

Improve joint function and spinal movement
Reduce mechanical stress on the injured area
Improve communication between the brain and body (somatosensory integration)

There are many different chiropractic techniques available, and the most appropriate approach depends on the individual and their presentation. In my opinion, chiropractic care tends to work best when combined with appropriate movement, strength and stability training.

Manage the soft tissue component

Disc injuries are often accompanied by muscle spasm and tightness.

Helpful strategies include:

Heat therapy to relax tight muscles (Here is my blog post on the best way to use heat therapy)
Massage or soft tissue work (using a ball on the wall is a great option for this)
Use ice for acute injuries (Here is my blog post on the best way to use ice for an injury)
Gentle, safe movement to reduce stiffness and improve the brains awareness of the injured area

Avoiding Aggravation Through Better Movement

Many disc injuries develop over years due to poor movement habits, so improving how you move is crucial. Not only will help reduce pain, but it can also help prevent future problems or flare ups too.

Key strategies include:

Use proper lifting technique, lift with your legs, not your back
Avoid twisting while carrying load
Practice safe ways to get out of chairs and bed (I show a good way of getting out of bed with a sore lower back in this video here)
Reduce prolonged slouched sitting (This video shows you how to sit with a disc injury)
Practice simple safe movement. Two of my favorites are the cat/cow and the circle exercises (I explain both movements in this dealing with a sore lower back video)

One of the most important movements to master is the hip hinge. Repeated bending through the lower back (instead of the hips) is one of the fastest ways to overload spinal discs.

If you are unsure about the hip hinge, you can watch my hip hinge instructional video here.

Distraction matters

Interestingly, research has shown that being distracted while lifting significantly increases the risk of acute lower back injury (by up to 25x), another reminder that how you move matters just as much as what you lift. You can watch a short video on this research here.

Try the "Static Back" position

A simple position many people find helpful is the static back or 90-90 position. It is really simple but such a useful position to lay in with lower back or even upper back pain. Here is how to do it:

Lie on your back
Rest your lower legs up on a chair, couch, box, or ottoman
Hips and knees at 90 degrees
Lay in this position for up to 20 minutes.

This position reduces pressure through the lower back and can be a useful way to settle symptoms.

This position is the first thing I explain in the related video linked below.

Related: Lower back pain relief: Try these 4 simple moves

Strengthening and Rehabilitation

Once pain is more settled, the focus should shift to improving spinal stability and strength.

Disc injuries are often associated with:

Poor muscular support
Reduced coordination
Weak deep stabilising muscles

Targeted rehab exercises can help restore support without aggravating the disc, just make sure exercises are appropriate for your stage of recovery and taught correctly. Technique is key with these.

There are numerous different ways to strengthen the back and core. There is Pilates, gym work, or just simple exercises you can do at home. Find something that you will be able to do consistently.

Improving Movement Patterns Long-Term

Beyond rehab, improving general movement quality is key for long-term prevention.

Helpful options include:

Hip hinge retraining (mentioned above)
Pilates or yoga
Foundation Training (which I personally find very effective)
A good PT will be able to help you with this too.
This is also something that I focus on when I see people in practice.

These approaches help build strength while reinforcing healthier movement patterns.

Where to from here?

That brings us to the end of this two-part series on disc injuries.

Hopefully, these posts have helped you:

Better understand disc bulges
Reduce unnecessary fear around imaging findings
Identify practical steps you can take to help yourself

Many of these strategies are useful even if you don’t currently have back pain. As I often say, prevention is better than cure.

If you’d like a chiropractic assessment to see if we could help you, you can book an appointment online here, or if you have any questions, or are just not sure if chiropractic would be right for you, contact the clinic and we can answer any questions you may have.

And if you think someone you know could benefit from this information, please feel free to share it.

FAQ – Part 2: Diagnosis, Treatment & Self-Care

How is a disc bulge diagnosed?

Diagnosis usually involves a detailed history and physical examination. MRI scans can identify disc bulges, but imaging findings should always be interpreted alongside symptoms and examination results.

Do MRI scans always show the cause of back pain?

No. MRI scans often show disc bulges in people without pain. Imaging should support, not replace, a thorough clinical assessment.

Can a disc bulge heal without surgery?

In many cases, yes. Most disc bulges improve with conservative care, movement modification, and appropriate rehabilitation. Surgery is usually considered only if symptoms are severe or not improving.

What treatments are commonly used for disc bulges?

Common treatments include chiropractic care, physiotherapy, rehabilitation exercises, movement advice, pain management strategies, and in some cases medical interventions such as injections or surgery.

What can I do at home to help a disc bulge?

Helpful strategies may include improving sitting posture, avoiding aggravating movements, practising good lifting technique, using heat or ice appropriately, and performing suitable stability and movement exercises.

What movements tend to aggravate a disc bulge?

Prolonged slouched sitting, bending through the lower back instead of the hips, twisting under load, and staying in one position for too long commonly aggravate disc-related symptoms, but this often differs from person to person.

Is exercise safe with a disc bulge?

Exercise is often helpful, but it needs to be appropriate for the individual and stage of recovery. Stability-focused and controlled exercises are usually preferred over aggressive stretching or high-load movements. Its always a good idea to check with your health professional before starting an exercise program.

Can chiropractic care help with a disc bulge?

Chiropractic care may help by improving spinal movement, reducing mechanical stress, and supporting nervous system function. It is often combined with rehabilitation and movement advice.

When should I see my GP or seek urgent medical care?

Urgent medical assessment is required if a disc injury is associated with loss of bowel or bladder control, significant or worsening weakness, or progressive numbness.

]]><![CDATA[What Is a Disc Bulge? Causes, Anatomy, and Symptoms Explained (Part 1)]]>Thu, 22 Jan 2026 02:25:53 GMThttps://www.elevatechiropractic.co.nz/blog/what-is-a-disc-bulge-causes-anatomy-and-symptoms-explained-part-1

Disc injuries go by many different names; A slipped disc, bulging disc, herniated disc, disc prolapse, disc protrusion, or degenerative disc disease.

Whatever term you’ve heard, disc-related issues are very common.

In fact, a large percentage of the population have disc bulges without ever knowing it, because not all disc bulges cause pain. This is an important point, and one we’ll return to later.

This blog post is Part 1 of a two-part series.

In this post, I’ll explain:

What a spinal disc is
How disc injuries occur
Why many disc bulges don’t cause pain
The range of symptoms disc injuries can cause

In Part 2, I’ll cover diagnosis, treatment options, and practical things you can do at home to support recovery and reduce the risk of future disc issues.

Even if you’ve never been diagnosed with a disc injury, understanding how they develop can help you prevent problems before they start.

Note: if you want some quick firs answers, head to the FAQ section at the end of this blog.

Related: Why does pain sometimes show up later?

The Anatomy of a Spinal Disc

A spinal disc is technically called an intervertebral disc, because it sits between two vertebrae in your spine.

Its primary role is to absorb shock and allow controlled movement between spinal segments.

Discs are firmly attached to the vertebrae above and below by very strong fibrous tissue (called Sharpey’s Fibres). In fact, cadaver studies have shown that under extreme load, the vertebrae will fracture before these fibres break. This is why the term “slipped disc” is not anatomically accurate, discs don’t actually slip.

The disc has two main parts:

Annulus fibrosus – a tough, fibrous outer layer
Nucleus pulposus – a gel-like centre that gives the disc its shock-absorbing properties

As we age, the nucleus pulposus gradually loses water content and becomes less elastic, which can reduce its ability to absorb load effectively.

Disc Nutrition, Movement, and Fluid Changes

Spinal discs have very little direct blood supply. Instead, they rely on movement of the spine to absorb nutrients, a process known as imbibition.

This is one of the reasons regular movement is so important for spinal health.

Spinal discs also absorb fluid overnight, which means they are at their largest and most hydrated first thing in the morning. This is why:

You are slightly taller in the morning than at night
Your spine may be more vulnerable early in the day

Another key point: The inner part of the disc has no nerve supply. Only the outer third of the annulus fibrosus contains pain-sensitive nerve fibres. This explains why many people can have disc changes without experiencing pain.

How a Disc Injury Occurs

Disc injuries usually develop gradually over time, rather than from a single event.

Repeated poor movement patterns, such as bending through the lower back instead of the hips, prolonged slouched sitting, or poor lifting technique, can cause small cracks to form in the outer fibres of the disc.

These cracks allow the nucleus pulposus to slowly migrate toward the edge of the disc.

Because the inner disc has no nerve supply, this process can occur without symptoms for quite some time.

Once the outer nerve fibres are irritated, pain can develop. Over time, these nerve fibres may grow deeper into the disc, meaning less and less stress is required to trigger symptoms.

If you’ve had back problems before and noticed that it takes less to aggravate your back now than it used to, this is often why.

As the disc material moves outward, a disc bulge can form. In more severe cases, you can get a disc protrusion and an extrusion when some of the nucleus makes its way to the edge of the disc (see image below). Depending on its size and location, it may irritate nearby structures such as spinal nerves, and in more severe cases, the spinal cord itself.

Occasionally, disc material can break free and move into the spinal canal. This is known as a disc sequestration.

Image of the various types of disc injuries

Not All Disc Bulges Cause Pain

If you take away one key point from this post, this is it.

A study published in the American Journal of Neuroradiology looked at people with no back pain at all and found disc bulges were extremely common. For example:

50% of people in their 40s had disc bulges, without pain.
60% of people in their 50s had disc bulges, without pain.
69% of people in their 60shad disc bulges, without pain.

This means that finding a disc bulge on imaging does not automatically explain someone’s symptoms. Pain depends on where the disc bulge is and what structures it affects.

The chart below shows the full findings from the study above. I find this pretty interesting.

Estimates of spine imaging findings in asymptomatic people

The Disc Bulge Continuum

I like to explain disc injuries using what I call the disc bulge continuum.

At one end: disc bulges with no pain or symptoms
In the middle: disc bulges causing localised back or neck pain
At the far end: disc bulges that irritate or compress nerves, causing symptoms such as sciatica, arm pain, weakness, or numbness

Most people sit somewhere in between, and knowing where you fall on this continuum is key to choosing the right treatment approach.

Where Disc Injuries Occur & Who Is at Risk

Disc injuries most commonly affect the lower back (lumbar spine), but they can also occur in the neck and upper back.

They are most common in adults aged 30–50, though they can occur at any age, including teenagers. Poor posture, prolonged sitting, and reduced movement are increasingly contributing factors in younger people.

Common Causes of Disc Injuries

Disc injuries can occur due to:

Sudden trauma or force
Repetitive poor movement patterns over time
Prolonged poor posture (especially sustained spinal flexion)
Weakness or poor coordination of supporting muscles
In some cases, there is no clear triggering event at all

Degenerative Disc Changes

As part of normal ageing, discs lose water content and elasticity. Small tears can develop in the outer fibres, which may cause pain.

Degenerative changes are often associated with bone spurs (osteophytes), which can further irritate surrounding tissues.

Degeneration does not automatically mean pain, but it can increase vulnerability if combined with poor movement habits.

Symptoms of a Disc Injury

Disc injuries can present in several ways:

No pain at all
Localised pain and stiffness (acute or chronic): Muscular spasm, trigger points, aches, antalgic lean
Nerve pain: radiating pain, numbness, tingling, or weakness in the arms or legs (e.g. sciatica)

The symptoms all depend on where the bulge is located and what structures (if any) are involved.

Symptoms are often aggravated by bending forward, twisting, coughing, sneezing, straining, or prolonged sitting.

Important:
If a disc injury causes changes in bowel or bladder control, this is a medical emergency and requires immediate assessment.

Related: How to sit with a L4/L5 or L5/S1 disc bulge

Where to From Here?

Hopefully, this post has helped clarify:

What disc injuries are
How they develop
Why disc bulges don’t always cause pain

In Part 2, I’ll cover how disc injuries are diagnosed, treatment options, and practical things you can do at home to support recovery and prevent future flare-ups. So, make sure you keep an eye out for that post.

If you’d like your back assessed or have questions about disc injuries, you can book an appointment online here or contact the clinic, I’m always happy to help.

See you for part 2.

References

Brinjikji et al (2015) Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American Journal of Neuroradiology

FAQs for Part 1: Understanding Disc Bulges

What is a disc bulge?

A disc bulge occurs when the soft centre of a spinal disc pushes outward against the tougher outer fibres. Disc bulges usually develop gradually over time rather than from a single injury.

Is a disc bulge the same as a slipped disc?

No. The term “slipped disc” is inaccurate. Spinal discs do not slip out of place. A disc bulge refers to a change in the disc’s shape, not movement of the disc itself.

Do all disc bulges cause pain?

No. Many people have disc bulges without any pain or symptoms. Research shows disc bulges are very common in people with no back pain, especially as we age.

Why can someone have a disc bulge without pain?

The inner part of the disc has no pain-sensitive nerve supply. Pain usually only occurs if the outer fibres of the disc or nearby structures, such as nerves, become irritated.

What symptoms can a disc bulge cause?

Symptoms can range from no pain at all, to localised back or neck pain, to nerve-related symptoms such as sciatica, numbness, tingling, or weakness in the arms or legs. I often refer to this the disc bulge continuum

Does the size of a disc bulge determine how serious it is?

No. The size of a disc bulge does not reliably predict pain or symptoms. What matters more is whether surrounding nerves or tissues are being irritated.

Where do disc bulges most commonly occur?

Disc bulges most commonly affect the lower back (lumbar spine). The most common levels are L4/5 and L5/S1. However, they can also occur in the neck (cervical spine) and upper back (thoracic spine as well).

]]><![CDATA[How to sit with a L4/L5 or L5/S1 disc bulge]]>Mon, 15 Dec 2025 01:57:53 GMThttps://www.elevatechiropractic.co.nz/blog/how-to-sit-with-a-l4l5-or-l5s1-disc-bulge

If you have an L4-L5 or L5-S1 disc bulge, sitting can be one of the most painful parts of your day. Whether it’s at work, in the car, or on the couch, the wrong posture can put extra pressure on your spine and slow your recovery.

In my latest video, I explain how to sit correctly with a symptomatic disc bulge (these can also work for generalized lower back pain too). The video includes:

The three biggest mistakes people make when sitting and how to correct them
Simple adjustments to reduce disc pressure and pain when sitting
Bonus tip: How to get out of a chair with less lower back pain

You’ll also learn why small posture changes and regular movement breaks are key for disc recovery and long-term spinal health.

To watch the video, simply click on the image below. Also continue reading to see why not all back pain is a spinal disc problem.

Related: How to speed up your recovery from a L4/5 or L5/S1 disc bulge

Not all disc bulges are painful

When talking about disc bulges, it’s important to understand that not all disc bulges are painful.

A well-known 2015 study published in the American Journal of Neuroradiology reviewed imaging findings from people who were asymptomatic, meaning they had no back pain or sciatica symptoms at all.

What the researchers found was quite eye-opening:

Around 30% of people in their 20s had disc bulges without any pain
Around 50% of people in their 40s had disc bulges and no symptoms
In fact, for most age groups, if you take someone’s age and add 10%, that roughly reflects how many people had a disc bulge without pain

This is important to highlight because disc bulges are often discussed in articles, blogs, and imaging reports, and it’s easy to assume that if your back is sore, a disc bulge must be the cause.

That’s not always the case.

Many people have disc bulges that are simply part of normal age-related changes and never cause symptoms.

So if you’ve had imaging and been told you have a disc bulge, it doesn’t automatically mean that it’s the source of your pain.

The disc bulge continuum

This is where I often talk about what I call the disc bulge continuum.

On one end of the scale, you have disc bulges with no pain or symptoms at all. On the other end, you have disc bulges that are irritating or compressing nearby nerves, leading to symptoms such as sciatica, leg pain, numbness, or weakness.

Most people fall somewhere in between.

Understanding where you sit on this continuum is crucial, because it helps guide the right approach to recovery, including whether habits, posture changes, movement strategies, exercises, or hands-on care are most appropriate.

Getting the Right Assessment

If you’re dealing with lower back pain, sciatica, or you’re concerned about a possible disc bulge, a thorough assessment can help clarify what’s really going on.

At Elevate Chiropractic, I assess disc-related issues regularly. My goal is to:

Identify whether a disc bulge is likely contributing to your symptoms
Determine where you sit on the disc bulge continuum
Create a plan to help you recover and prevent future flare-ups

If you’d like some help, feel free to contact the clinic here, or you can book an appointment online here.

Helping you feel, move, and function better.

]]><![CDATA[4 ways to speed up your recovery from an L4-L5 or L5-S1 disc bulge]]>Thu, 04 Dec 2025 22:31:11 GMThttps://www.elevatechiropractic.co.nz/blog/4-ways-to-speed-up-your-recovery-from-an-l4-l5-or-l5-s1-disc-bulge

If you’re suffering from an L4-L5 or L5-S1 disc bulge, you’ll know how debilitating it can be. It can affect your ability to work, sleep, and move comfortably, and even simple daily activities can suddenly feel difficult.

The good news is that there are practical things you can do to help speed up your recovery and give your body the best chance to heal.

In my latest video, I share 4 simple strategies to help accelerate recovery from a lower back disc injury.

These come from the concept of “habits before exercise.”

Most disc injuries don’t happen overnight, they often develop gradually over time, until one small movement or activity tips things over the edge. Many of us have everyday habits that place extra load on the lower back and discs, making them more susceptible to injury.

The tips I share in this video are designed to help you create healthy habits that reduce strain, support healing, and set the foundation for long-term recovery.

In the video, I also mention the importance of learning to perform the hip hinge movement, which is one of the most fundamental ways to protect your lower back. You can watch that hip hinge video here.

If you have a symptomatic disc injury and aren’t finding relief, even after trying some of the strategies in the video, it might be time for a proper assessment. A chiropractic evaluation can help identify the underlying cause of your pain and create a plan to get you moving again.

You can book an appointment online here, or contact the clinic and we’ll find a time that suits you.

]]><![CDATA[Neck Strengthening Exercises | 2 simple exercises to try a home]]>Thu, 13 Nov 2025 01:57:11 GMThttps://www.elevatechiropractic.co.nz/blog/neck-strengthening-exercises-2-simple-exercises-to-try-a-home

Dr Craig Buscomb using a ball to strengthen the neck

Most people work on their core, back, and legs, but often forget about one of the most important stabilizers in the body: The neck.

Weak neck muscles can contribute to neck pain, stiffness, headaches, and forward-head posture (especially with all the time we spend on phones and computers).

In my most recent video, I share two simple exercises you can do at home to build a stronger, more stable neck.

One is a wall-based neck strengthening exercise (that could also be done in a chair if you prefer), the other is a floor-based exercise. The only piece of equipment needed is a folded towel or a ball if you have one (personally I do prefer using a ball and in the video I explain why).

These exercises could help:

Relieve neck pain and stiffness
Improve posture and alignment
Reduce tension-related headaches
Strengthen deep neck stabilisers

If you want a stronger more functional neck, try theses exercises today and feel the difference!

To watch the video, simply click on he image below.

Related: How to strengthen your neck with your tongue

What to do next

If you’re struggling with ongoing neck pain and have already tried exercises like the ones in this video, it might be time to look a little deeper.

Chiropractic care focuses on finding and addressing the underlying cause of the problem, not just masking the symptoms. By making sure your spine and nervous system are working well as a foundation, exercises like these can be more effective and create lasting change.

If you’d like to have your neck assessed, you can book an appointment online here.

And if you’re unsure whether chiropractic care is right for you, feel free to get in touch, I’m always happy to answer your questions and point you in the right direction.

]]><![CDATA[Help fix neck pain with your tongue]]>Thu, 06 Nov 2025 22:26:23 GMThttps://www.elevatechiropractic.co.nz/blog/help-fix-neck-pain-with-your-tongue

Did you know that your tongue is not just for chewing and talking, it actually alos plays a role in neck strength and stability?

Research shows that tongue position can influence deep neck flexor activation, neck stability, and even tension levels in the neck.

In my recent video, I explain how your tongue posture can affect your neck, and how a simple cue can instantly change how supported your neck feels.

Watch the video linked below for more details on this.

I know it sounds strange, but it really does work.

Try this neck exercise

Lie down and lift your head normally
Then press your tongue to the roof of your mouth and repeat
Notice how much easier and more supported your neck feel

This simple cue can help:

Improve neck stability
Reduce strain and tension
Support better posture
Assist rehabilitation (especially after neck pain or whiplash)

Next steps to take

In my next video, I’ll share simple exercises to help strengthen the deep neck flexors so you can build long-term support and resilience. So, keep an eye out for that.

If you are suffering from a sore neck and trying neck stretches and even trying this tongue hack doesn't quite get you the relief you are after, then you may benefit from more investigation.

As a chiropractor, I see people with stiff and sore necks everyday. If you would like a chiropractic assessment feel free to book online here, or if you simply have a question or are not sure if chiropractic care is right for you, call the clinic on (09) 4135312 and I will answer any questions you may have.

]]><![CDATA[A simple 2-Minute posture check for your kids]]>Mon, 13 Oct 2025 19:19:09 GMThttps://www.elevatechiropractic.co.nz/blog/a-simple-2-minute-posture-check-for-your-kids

Posture thumbnail showing a posture assessment photo

If you have kids like I do, you likely worry about how much time they spend on devices or sitting. You may also worry about things you hear or read online like “text neck” or “scoliosis”. When it comes to posture, “good posture” isn’t just about standing up straight, it’s about helping your child’s body grow, move, and perform at it’s best.

As kids spend more time sitting in classrooms, carrying heavy backpacks, and using devices, their posture can easily start to change without anyone noticing.

Over time, these small changes can lead to neck pain, back discomfort, fatigue, or even reduced confidence in how they move and hold themselves.

The good news is that it doesn’t take long to spot early warning signs.

A quick, simple posture check at home can help you identify imbalances before they become bigger issues. In just 2 minutes, you can see how your child’s spine, shoulders, and head are lining up, and whether they might benefit from some simple posture exercises or even a chiropractic check-up.

A simple 3 step posture check

Note: I was planning on taking photos of my daughter doing this test, but she changed her mind, so I decided to include photos of myself. I have a 15 degree spinal curve to the right in my mid back so it is quite good to see what postural distortions can show up like. In the photos below, notice the height difference of the shoulders and the slight height difference of the rib cage when leaning forward. These are the type of things to look out for when doing the test on your kids or partner.

Here is how to do the 2 min posture check. I have included a video from my YouTube channel as well as a written version.

Step 1

Stand behind your child, have them close their eyes and march on the spot 3-4 times, then stop and stand still. Get them to take a breath in, then breathe all the way out and relax. This helps get them into a more neutral relaxed position. Often times when you say I am doing a posture check, people will suddenly 'stand up straight'. This can give a false result.
You will now check them from the top to the bottom.
Check that their ears are reasonably level.
Check that their shoulders are level. Is one higher than the other? You can see my right shoulder is higher than my left in the photo below.
Check that their pelvis is level. Is the top of the pelvis the same on both sides?
Finally check their feet. Good posture starts from the ground up. Are the feet pointing straight ahead? Are the feet pointing outwards? Is one pointing out more than the other? Are the feet rolling in?

Step 2

Ask your child to bend forward and let their arms hang in front of them. Also have their head hanging down too.
When standing from behind look along the length of the spine and see if it is straight. Is one side of the rib cage higher than the other? You can see difference in mine in the photo below.

Posture photo showing a spinal curve when bending forward

Step 3

Either come around to the side or have your child turn to the right so you are looking at them from the side.
If they do move, go through the same process as step one of marching on the spot, breathing in and out and relaxing.
You will then look to see if their ankles, knees, hips, point of the shoulders and ears are aligned.
Are they standing up straight or are they leaning forward? Are their shoulders rounded forward. Is their ear in front of the shoulders (forward head posture)?

What to make of the findings

This simple test will give a quick overview of their posture.

If you notice any uneven shoulders, forward head posture, one side of the rib cage is higher than the other, their feet are turned out, or that your child’s posture just doesn’t look quite right, it may be worth getting it checked by a professional.

If you would like to get your kids posture checked properly, at Elevate Chiropractic we offer two options:

A FREE spinal check. This is where we will do a quick spinal and posture check to see what I notice and can then offer some advice.
Book in for a full assessment. This includes a full history, spinal assessment, posture assessment, neurological assessment and functional assessment. If it is safe to do so, this will also include an adjustment to help start the healing process. We will also give you advice on things you can do moving forward.

If you would like to make an appointment, you can easily book online here, or feel free to call the clinic on (09)413 5312.

At Elevate Chiropractic we have been helping families in Greenhithe, Hobsonville, Whenuapai and surrounding areas feel, move, and function better for 12 years.

]]><![CDATA[Never Leave the Game: How to Stay Active as You Age]]>Fri, 03 Oct 2025 20:30:40 GMThttps://www.elevatechiropractic.co.nz/blog/never-leave-the-game-how-to-stay-active-as-you-age

I was watching TikTok the other day and saw a clip from Dr Peter Attia. He said something that caught my attention and made me want to make a video and blog about it, because I think it is an important concept to understand (especially as we age).

Dr. Peter Attia said, “The name of the game as you get older is to never leave the game”.

It’s a powerful reminder that as we age, the goal isn’t to stop moving or exercising, it’s to adapt, adjust, and keep finding ways to stay in the game.

When you are in your 20s, a few tweaks here or there are okay and generally you can recover quickly. As you get older though, things may not improve as quickly, and it may be a whole lot harder to get back in the game if you are forced out of it.

Aging Doesn’t Mean Stopping

Many people believe that getting older automatically means slowing down, giving up exercise, or accepting pain and stiffness as “normal.” But that’s not the whole story.

Yes, our bodies change with age. Joints might feel stiffer, recovery takes a little longer, and we might not tolerate the same intensity we once did. But none of that means we should stop moving. In fact, the opposite is true, staying active is one of the best ways to protect your health, independence, and quality of life as the years go on.

Related: How many steps a day should you do? Here is what the research says

Adapt the Game to Stay in It

The key is being smart and making sure we can stay in the game long term. As we age and our bodies change, so should our approach to movement. That might mean:

Adjusting your exercise routine. Swapping heavy lifting for lighter weights with higher reps, or choosing low-impact cardio over high-impact running.
Prioritising mobility and flexibility. Incorporating stretching, yoga, or mobility drills to keep joints moving well.
Walking more. One of the simplest, most underrated ways to stay active and support both physical and mental health.
Listening to your body. Recognising when to push and when to pull back, so you can train consistently without breaking down.

Why It Matters

You have probably heard about how hip fractures in the elderly usually don’t have a good outcome. In a 2019 study, it showed that the 1-year mortality rate following a hip fracture was 21-22%. One of the reasons why this is so high, is that when you fracture a hip, you lose your mobility.

When people stop moving altogether, their bodies decondition quickly. Strength fades, balance suffers, and everyday activities become harder. But when you adapt and keep moving, you preserve muscle, bone strength, cardiovascular health, and your independence.

That’s the essence of Attia’s message: it’s not about winning the game; it’s about staying in it for the long term.

Final Thoughts

Getting older doesn’t mean giving up the activities you love, it just means playing smarter.

The goal is not to be the strongest, fastest, or most flexible person in the room. The goal is to keep showing up, keep moving, and keep your body resilient enough to do the things that matter most to you.

If you are struggling to stay in the game because of an injury, or you want to be proactive and increase your odds of staying the game long term, chiropractic care may be an option for you.

If you live in Greenhithe, Hobsonville or Whenuapai and would like to make an appointment for a comprehensive chiropractic assessment, you can book online here. Alternatively, if you have some questions, or aren’t sure if chiropractic care is right for you, then feel free to give me a call at the clinic and I will answer them for you.

]]><![CDATA[From Gentle to Traditional: How Chiropractors Choose the Best Technique for You]]>Tue, 16 Sep 2025 06:30:18 GMThttps://www.elevatechiropractic.co.nz/blog/from-gentle-to-traditional-how-chiropractors-choose-the-best-technique-for-you

Dr Craig Buscomb checking the leg length of a patient

If you scroll through social media, chances are you’ve seen those chiropractic “cracking” videos with lots of pops, cracks and clicks, the big reactions, and the satisfying sound effects.

Now the algorithm loves these videos, and lots of people also love these and would like that done to them. However, there’s also lots of people out there that wouldn’t want that done on them.

While those “clicking” techniques do exist (and can be very effective for the right person), they are just one part of what chiropractic care can offer.

The truth is, there are lots of different chiropractic techniques. Some involve an audible pop, and some are so gentle you may barely feel them.

Techniques and Thai Food

Think of chiropractic like Thai food. If you try one Thai dish and don’t like it, does that mean you should never try Thai food again? Of course not, there are so many different Thai dishes, flavours, and cooking styles to choose from.

Chiropractic is the same. Just because one technique isn’t your favourite doesn’t mean chiropractic won’t work for you. There are many ways to help your body feel, move and function better … it’s all about finding the right “dish” for you.

Different Tools for Different Needs

Photo of different pieces of chiropractic equipment. Drop table, Activator, SOT blocks

In an article I read recently, it said there are over 130 different chiropractic techniques. These can range from:

The traditional manual adjustments like the videos mentioned above.
Lower force or gentle chiropractic techniques. These could be instrument-assisted adjustments or even just light pressure with the hands. These are often not associated with any sounds.
Using drop assisted tables to help with the adjustments.
Using blocks or other tools to help with the adjustments.

There are a lot of other categories, as well as different techniques within these one mentioned above. It’s important to remember that each of these can be effective for the right person, the key is matching the technique to the patient’s condition, comfort level, and their goals.

Related: 5 simple remedies for a sore neck and shoulders (you can do at home)

How I Choose the Right Technique

When you come into the clinic, we always start with a full history and assessment. This allows me to understand not just where your pain is, but how your body is moving as a whole.

From there, I’ll consider:

Your preferences (some people love hearing a pop, others don’t want it at all).
Your age and health history (a child, an adult and a grandparent may all need very different approaches).
What’s clinically appropriate (which technique is safest and most effective for your situation).

It’s a partnership: I bring the clinical expertise, and you bring your preference and goals, and together, we find the approach that works best for you.

Related: Lower back pain relief, try these 4 simple moves

The Big Takeaway

Chiropractic isn’t a “one size fits all.” Just like you wouldn’t judge all Thai food by one dish, don’t judge chiropractic care by one technique or one video.

There are many ways to help your body feel, move, and function better, and the right one is the one that fits you.

If you have any questions about the techniques I use here in the practice, contact me here and I will do my best answer them for you. If you would like to book an appointment, you can easily book online here.

]]><![CDATA[The #1 Predictor of Longevity … This will surprise you]]>Mon, 25 Aug 2025 22:56:21 GMThttps://www.elevatechiropractic.co.nz/blog/the-1-predictor-of-longevity-this-will-surprise-you

When people think about the secrets to living a long and healthy life, they usually picture things like diet, exercise, or minimizing/avoiding stress. While those factors are important, one long term study has suggested that something else is a bigger predictor of longevity, and this really surprised me.

The famous Framingham Heart Study which started in 1948 and has followed generations of people found that that the single best predictor of longevity wasn’t smoking, cholesterol levels, blood pressure, weight, or exercise habits, it was actually lung capacity, and in particular, your Force Vital Capacity (how much air you can forcibly exhales after a maximum inhalation).

That’s right: the size and strength of your lungs was more closely linked to how long people lived than almost anything else. Amazing hey!

Continue reading to see why this is important and read to the end to see a simple breathing exercise you can try.

Why Lung Capacity Matters

Arguably the most important part of the body is the brain (Afterall it controls and coordinates everything in your body). To function well, your brain needs two things:

Fuel (Oxygen & Glucose)

Oxygen, from proper breathing patterns and behaviors
Glucose, the brain needs proper nutrients.

Activation

The brain needs stimulation through movement of the body (this is why movement is so important).

Your lungs are responsible for delivering oxygen to every cell in your body. Oxygen is literally fuel for life. A greater lung capacity means your body can:

Deliver more oxygen to the brain, muscles and organs.
Remove waste gases like carbon dioxide more efficiently.
Handle physical and emotional stress more effectively.

Over time, lung function can naturally decline. But if we let it decline faster, through inactivity, shallow or poor breathing, or poor posture, we’re robbing ourselves of one of the most important foundations of long-term health.

The Problem with shallow Breathing

Most of us don’t use our lungs to their full potential. Instead of deep, diaphragmatic breaths, many people rely on short, shallow breaths from the chest and shoulders.

Shallow breathing can:

Increase stress and anxiety by keeping your body in “fight-or-flight” mode.
Limit oxygen delivery.
Lead to neck stiffness and tightness.
Reduce rib cage and spinal movement, contributing to stiffness, potentially pain and poor posture (and decreased activation of the brain).

In other words, the way you breathe every day directly affects how you feel, move, and function.

A Simple Breathing Exercise to Try

Improving lung capacity doesn’t require fancy equipment. With just a few minutes a day, you can begin to retrain your breathing and give your lungs the workout they deserve.

Here’s a simple exercise you can practice:

Diaphragmatic Breathing Drill (you can see a video of this on my Instagram page here)

Sit comfortably with your hands on your sides just above your pelvis. (you can also place them on the lower rib cage).
Inhale slowly through your nose, aim to feel your hands be pushed out to the sides. Your stomach will naturally pop out too, but it is more important to make sure it is expanding in all directions, not just the front. This is why we place our hands on our sides.
Alternatively, you can have a person place their hands on your lower rib cage at the back and see if the lower rib cage expands when you inhale. Also check to see if it expands evenly on each side.
Exhale gently through your nose again.
Aim for a tempo of a 4 second inhale followed by a 6 second exhale. This is important to help get out of the ‘fight or flight’ stress mode.
Repeat for 5–10 breaths, once or twice a day.

Over time, this trains your diaphragm (your main breathing muscle) to do the work instead of your shoulders and chest. It also helps expand your lung capacity and calm your nervous system.

There are lots of other useful breathing techniques, but this is a simple place to start. Feel free to check out and try other techniques too.

Chiropractic care and breathing

If you tried the test above and are struggling to get good rib cage movement, you may need to work on this.

Mobility exercises can help (see the blog post link below for examples), along with other Yoga exercises like the cat/cow, but chiropractic care could also help.

The thoracic spine is an area that I focus on when I see people in practice. Restoring motion to the thoracic spine and ribs through appropriate chiropractic adjustments, can really help you get bigger and better breaths.

A study published in the Journal of Physical Therapy Science, showed that thoracic spine manipulation improved Forced Vital Capacity (the main thing the Framingham Study mentioned) and Force Expiratory Volume in the test subjects compared to the control group. Now this was a small study, but it does show that adjusting or manipulating the thoracic spine could help your breathing.

If you need help with your breathing, chiropractic care may be an option for you. Feel free to contact us to find out more, or you can simply book an appointment online here.

Related: 5 ways to help 'free up' your mid back

Dr Craig Buscomb adjusting the thoracic spine

Final Takeaway

Improving and maintaining lung capacity isn’t just about avoiding shortness of breath, it’s a cornerstone of health and longevity.

So, the next time you catch yourself taking shallow breaths, pause and give your lungs the attention they deserve. A few minutes of mindful breathing today could add years of energy and vitality to your future.

References
Shin et al (2016). The immediate effects of spinal thoracic manipulation on respiratory functions. Journal of Physical Therapy Science.

]]><![CDATA[Why does pain sometimes show up later?]]>Fri, 15 Aug 2025 00:39:14 GMThttps://www.elevatechiropractic.co.nz/blog/why-does-pain-sometimes-show-up-later

Picture of an office worker holding his sore back

Have you ever experienced this?

You do a great workout at the gym or you spend a good day digging in the garden. You do all the “right” things. You warm up, hydrate, cool down, stretch, watch your lifting techniques. You finish feeling okay.

Then the next morning… your back feels tight, or your legs ache, or your neck hurts.

The obvious question pops up: “What did I do wrong?”, well, here’s the thing, maybe nothing.

Sometimes soreness is just part of your body adapting (think muscle fatigue, delayed-onset soreness). Other times, it’s your nervous system playing catch-up.

Your brain and nervous system are like your body’s security system, always scanning for signs of stress or danger. They’re monitoring everything: your movement, your sleep, your stress levels, temperature etc.

If the level of stress or threat in your system is already quite high, maybe you’ve had a rough week at work, slept badly, or dealt with a lot of emotional pressure, your system is already working hard in the background. Then you add the workout or gardening on top of that.

Mechanically, your muscles and joints might be fine… but to your nervous system, it’s more things in an already full bucket. And like a bucket slowly filling, it might not overflow until hours later. That’s when you feel the stiffness, the ache, the tension, or the pain.

It’s not punishment. It’s not random. It’s your body saying: “Hey, that was a bit much for today.”

It’s about accumulation, not just the single event.

Better questions to ask yourself when pain shows up:

How was my sleep?
Did I eat and hydrate well?
Was I already mentally or emotionally drained (or stressed)?
Did I push harder or longer than usual?
Have I been moving enough recently?
Have I been breathing well?

Pain isn’t always a “problem” to fix. Sometimes it’s feedback, a signal to pause, scale back, and adapt. It’s a request for change.

What the research says:

Pain experts like Professor Lorimer Moseley have shown that pain is not just about tissue damage. Your brain decides how “loud” the pain feels, based on how much threat it thinks you’re in. Stress, fear, past experiences, beliefs, knowledge, expectations, and even your attention can turn the volume up or down.

But here’s the interesting part, when you focus only on the sore spot, your brain may keep seeing it as a threat and turns the volume up. But if you shift your attention to areas of your body that feel good, it can actually help turn the volume down.

Every time you do that, you’re teaching your brain that pain is just one part of the picture, not the whole story, and over time, that can change your experience of pain.

PS: Sometimes its good to focus on the good things. Simply looking at how far you've come, not focusing on how far you have to go, can make a world of difference.

Is pain holding you back?

If pain is holding you back from reaching your health goals, or you want to find out more about this, Elevate Chiropractic could help. Click here to make an appointment, or if you would like to ask a question, you can click here to contact us.

Also, feel free to look around the blog section here, there are 300+ blog posts with lots of other useful tips and tricks to help you.

]]><![CDATA[Do Posture Supports Really Work? Here’s What You Need to Know]]>Mon, 04 Aug 2025 23:49:36 GMThttps://www.elevatechiropractic.co.nz/blog/do-posture-supports-really-work-heres-what-you-need-to-know

Man wearing a posture support with the words

Posture braces and supports are everywhere these days. You’ve probably seen ads promising to “fix your posture” with a simple strap or wearable device. But do they actually work? Should you use one? And if you want to use one, how should you use it?

The short answer: They can help, but only when used as part of a bigger plan.

Let’s break it down.

The knee support analogy

Let’s say you have a sore knee. One of the things we would often do is use a knee support/brace to help give it a little support and make it feel a bit better. You would also likely do some stretches, some strengthening work, and maybe some soft tissue release to help make it strong and stable again. Hopefully, after a while, you would then no longer need the support.

Have you done something like this before?

In my mind a posture support should be used in the same way.

So, what is a posture support, and how should we use one?

What Are Posture Supports?

Posture supports are external devices designed to help you sit or stand more upright. They work by gently pulling your shoulders back or reminding your body to stay in better alignment. In the short term, they can provide relief, especially if you’re dealing with fatigue or discomfort from long hours sitting at a desk.

But here’s the catch...

Posture Supports Won’t Fix Your Posture Alone

Relying on a brace without addressing the underlying cause of poor posture is like taping over a warning light on your dashboard, it might make things feel better temporarily, but it doesn’t solve the problem.

Poor posture often comes from:

Weak postural muscles (especially your core and mid-back)
Limited mobility in key areas like your hips, spine, or shoulders
Tightness in muscles that have developed due to long periods of poor posture.
Habitual movement patterns (like slouching at your desk or leaning into one side)

A posture support can act as a helpful reminder, but it doesn’t stretch tight muscles, strengthen weak muscles, improve movement and mobility, or change long-term habits.

Related: Break up those long computer sessions with an exercise snack

Photo of a man wearing a posture support

How to Use Posture Supports the Right Way

If you choose to use a support, here’s how to make it work for you, not against you:

Use it for short periods, not all day. Think of it like training wheels: helpful at first but not meant for permanent use.
Stretch the tight muscles that have developed due to long periods of poor posture.
Pair it with corrective exercises that strengthen the postural muscles (like the rhomboids, glutes, and core).
Make sure your joints are mobile enough to comfortably get into a “good” posture. Mobility work can help with this, along with chiropractic adjustments (these can often be the missing link), see number 6 below.
Stay aware of your posture even without the support — building body awareness is key.
Work with a professional (like your chiropractor 😄) to create a plan tailored to your body.

Dr Craig Buscomb showing a patient the cat/cow exercise

Real Posture Change Takes More Than a Strap

At Elevate Chiropractic, I help people not just sit or stand straighter, but move better, feel better, and build resilience in their bodies.

If you’re serious about improving your posture, focus on the habits and movement patterns that create lasting change. A brace might help in the short term, but strength, mobility, and awareness are what will keep your posture strong for life.

Need help building a plan to improve your posture?

Book an appointment here or check out more of our videos and blog posts.

P.S. If you would like more information or have some questions, contact us here.

]]><![CDATA[Struggling to fit exercise in? Try some exercise snacks!]]>Mon, 21 Jul 2025 22:06:51 GMThttps://www.elevatechiropractic.co.nz/blog/struggling-to-fit-exercise-in-try-some-exercise-snacks

Struggling to find time to exercise? You’re not alone.

Between work, family, and daily responsibilities, carving out time to go to the gym or to Yoga or Pilates can feel impossible. But here’s the good news, short bursts of movement, what’s now being called “exercise snacks”, can be just as powerful.

And the best part? You can do them anytime, anywhere.

What are exercise snacks?

Exercise snacks are short bouts of movement spread throughout the day. These snacks may be 1, 2, 5 minutes of intentional activity dispersed throughout the day, designed to break up sedentary time and boost your physical activity levels.

They’re called “snacks” because, like healthy food snacks, they’re small, quick, and easy to fit into your routine (but they still add up to big benefits).

The key is consistency. A few minutes here and there, done regularly, can have a profound impact on your overall health.

Related: The power of small consistent changes

Ideas for exercise snacks

Here are some easy ways to incorporate exercise "snacks" into your day:

10 bodyweight squats before lunch
A brisk 5-minute walk around the block
Calf raises while brushing your teeth
30 seconds of jumping jacks between meetings
Walking lunges down the hallway
Walking up and down the stairs a few times
A few yoga stretches while the kettle boils

The goal is to sprinkle movement throughout your day, especially if you sit for long periods of time.

Who are they good for?

Exercise snacks are great for:

People short on time
Beginners wanting to ease into fitness
Office workers who sit a lot
Anyone recovering from injury or returning to movement
Those looking to add extra activity without burnout

They’re low-pressure, low-barrier, and can be tailored to your fitness level and goals.

3 key benefits of exercise snacks

Adds more movement into your day
If you are in a sedentary type of job, they help break it up.
Helps to create the habit of exercise. Hopefully, over time, you will become comfortable with these snacks and even notice the difference they make in how you feel and want to increase the time you do things. Maybe that 5-minute walk around the block will become a 30-minute walk after work.

Final thoughts

If you’re struggling to stick to a fitness routine, try shifting your mindset. You don’t need to “find time” for a full workout. Instead, create small pockets of movement and build them into your daily routine.

Accumulated movement throughout the day can still improve fitness, reduce disease risk, and help you feel better overall. It’s not about doing everything at once; it’s about doing something consistently.

Every step, stretch, short walk or squat counts, and before you know it, those exercise snacks can lead to big results.

If an injury or discomfort is stopping you from exercising or moving, maybe chiropractic care could help get you back on track. To make an appointment, you can book on line here, or contact us here to make an appointment.

]]><![CDATA[How to Hip Hinge Properly: A Simple Technique to Protect Your Lower Back and Move Better]]>Mon, 07 Jul 2025 03:09:06 GMThttps://www.elevatechiropractic.co.nz/blog/how-to-hip-hinge-properly-a-simple-technique-to-protect-your-lower-back-and-move-better

Image showing a poor bending technique and a good bending technique using the hip hinge

Woman doing a deadlift with good technique

Do you want to protect your lower back, reduce your risk of injury, and move more efficiently in everyday life? Or maybe you’re currently dealing with back pain and looking for safe, effective ways to ease it?

One of the best places to start is by learning the hip hinge, a fundamental movement pattern that’s essential for lifting safely, maintaining a healthy spine, and building strength through your hips and core.

In the video below, I walk you through 7 practical tips to help you master the hip hinge, so you can start using it with confidence in your workouts and daily activities.

What You’ll Learn:

What the hip hinge is—and why it matters
How to use a stick to check your spine alignment
The “butt tap” drill to help nail your technique
Why keeping “soft knees” is key
When and where to use the hip hinge in real life
Plus more

This isn’t just a technique for the gym. Once you’ve got it down, you’ll start to notice how useful it is when:

Bending down to pick things up
Getting your kids out of the car
Lifting at work
Putting things into the oven or dishwasher
Even leaning forward at your desk

Why the hip hinge matters for back health

The hip hinge teaches you how to move from your hips rather than your lower back. This helps reduce unnecessary strain on your spine, and is something that’s especially important if you’ve had back pain or spend long hours sitting.

It’s a movement pattern I teach to many of the people I see in practice, because once you understand it, you can apply it to all sorts of daily tasks. It’s one of the simplest ways to protect your spine and move smarter. I have always been a big supporter of prevention rather than cure.

Bonus hip hinge tip

Woman sitting at her desk with good posture

You can even use the hip hinge while sitting at your desk. By leaning forward from your hips rather than rounding your back, you’ll reduce tension and keep your posture in check—even during long workdays.

Of course you don't need to stay perfectly straight all day, but practicing this movement, and doing it regularly can make a big difference.

P.S. Make sure you get your regular movement breaks in as well.

Related: 4 tips to manage a sore lower back when sitting at work

Next steps to take

Watch the Video by clicking on the image below, and give the drills a try. Your back will thank you for it!

If you are struggling with the hip hinge movement, make sure you ask for help when you are in the practice next or your trainer at the gym. Also, if you are suffering from an injury, and the hip hinge is not helping, chiropractic care could be an option for you, so contact us here to find out more or book on line here.

]]><![CDATA[Why Interval Walking Training Could Be the Missing Piece in Your Fitness Routine]]>Wed, 25 Jun 2025 22:38:44 GMThttps://www.elevatechiropractic.co.nz/blog/why-interval-walking-training-could-be-the-missing-piece-in-your-fitness-routine

Love walking but think you need to be doing more to burn more energy or lose a little weight? Can’t run because of an injury or you just don’t like it? Then Interval Walking Training (IWT) might be just what you need.

What Is Interval Walking Training?

Interval Walking Training, sometime called “Japanese Walking” (based on the study below) is a style of walking where you alternate between periods of faster-paced walking and slower, more relaxed walking. It’s like a HIIT workout or interval running—but much less intense.

A study from Japan, published in the Mayo Clinic Proceedings, showed that this interval style of training can be more effective than constant walking. Here is what the interval group did:

3 minutes of low-intensity walking (walking at 40% of capacity)
3 minutes of high-intensity walking (walking above 70% of capacity)
Repeated this cycle for 5 rounds, so 30 minutes in total.

After the 5-month study, here is what they found. Compared to the continuous walking group, the interval group had:

Increased leg strength (both knee flexion and extension)
Improved aerobic capacity
Reduced blood pressure.

Pretty cool hey?

Related: How many steps a day should you aim for?

How to judge the intensity

You may ask, how do I know how hard or fast I should be walking? You could use a fitness tracker to work out what 40% or 70% of your capacity is. Or you could use a Rate of Perceived Exertion (RPE) table.

On this table 70% would be walking hard/fast enough that you could only say a few words, but not be able to have a conversation. This is often called the “Talk Test”.

Why Try IWT?

Research has shown that Interval Walking Training can offer a range of benefits:

Burns more calories than steady-paced walking
Improves cardiovascular fitness
Enhances insulin sensitivity and blood sugar control
Supports weight loss and healthy aging
Boosts energy and reduces fatigue
Reduces blood pressure

And the best part? You don’t need any fancy equipment. Just a pair of comfortable shoes and a bit of motivation.

Related: What is Rucking? 7 benefits of walking with weight

Who Is It For?

Interval walking is ideal for:

People who are new to exercise or returning after a break
Anyone wanting to get more out of their daily walk, and who don't want to (or can't) run
Those managing joint issues who may not tolerate running
Busy people looking for an efficient way to stay active

Getting Started

One of the key benefits of IWT is that it is totally adjustable. You can work as hard or as easy as you can. Start with short intervals—maybe 1 minute fast, 2 minutes slow—and build up over time. You can even use lamp posts or street corners as natural markers. As you get fitter, increase your fast-walking time or reduce your recovery periods.

Also, as you get fitter you will also be able to increase your walking speed, not just the time you do it for. This is another reason why I love the idea of IWT.

Final Thoughts

Interval Walking Training is a safe, time-efficient, and research-backed way to improve your health. Whether you're just getting started or looking to level up your daily walk, give it a go and see how it makes you feel.

Like watching a video instead? Check out my short video on Instagram here: Watch the video

Also, if you would like to get out walking but an injury or pain is holding you back, then chiropractic care may be a good option for you. Feel free to contact us here to find out more, or book online here.

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