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<![CDATA[Elevate Chiropractic - Blog]]>Thu, 05 Mar 2026 14:51:09 -0800EditMySite<![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

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.

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.

]]><![CDATA[How many steps a day should you do? Here is what the research says]]>Tue, 17 Jun 2025 23:43:06 GMThttps://www.elevatechiropractic.co.nz/blog/how-many-steps-a-day-should-you-do-here-is-what-the-research-says

We’ve all heard about taking 10,000 steps a day, but have you ever wondered where that number came from? Spoiler alert—it wasn’t science. It was marketing.

The Surprising Origin of the 10,000-Step Goal

Back in the 1960s, after the success of the 1964 Tokyo Olympics, a Japanese company released one of the first pedometers, called the “Manpo-Kei,” which translates to “10,000 steps meter.” The number was chosen partly because the Japanese character for 10,000 (万) looks like a person walking.

Over time, the 10,000-step goal stuck—and it's become a popular daily target for anyone tracking their steps with a fitness tracker or smartphone.

But here’s the important question…

What Does the Science Say About How Many Steps We Actually Need?

In a nutshell, the research is showing that the more steps you do the better, up until a point. It appears that after a certain number of steps, the benefits of doing more steps plateaus. Let’s look at a recent study.

A large meta-analysis published in The Lancet (March 2022) reviewed 15 studies involving nearly 50,000 people across different age groups. Researchers wanted to know how daily step counts impacted all-cause mortality—in other words, how step counts affected overall risk of death.

Here’s what they found:

For adults under 60, the health benefits of walking increased with more steps, but plateaued around 8,000 to 10,000 steps per day.
For adults aged 60 and older, the benefits levelled off earlier—at around 6,000 to 8,000 steps per day.
Interestingly, walking speed didn’t matter. It was the number of steps, not how fast you walked, that made the biggest difference.
People who averaged more than 5,800 steps per day had a 40–53% lower risk of death than those walking less.

What Does This Mean for You?

If you're walking regularly - great, keep going! If not, this research should be an encouraging reminder that every step counts, especially if you’re starting from a low activity level. Let’s look at some examples.

Another meta-analysis published in the European Journal of Preventative Cardiology (2023), involving 227,000 people, showed that:

Walking just an extra 500 steps a day could reduce your risk of cardiovascular mortality by 7%.
Walking an extra 1000 steps a day could reduce your risk of all-cause mortality by 15%.

So, a small increase in steps can have a big impact on health.

In their book “Built to Move” Kelly Sarrett and Juliet Starrett shared a study that showed that increasing your step count from 4000 steps to 8000 steps a day could decrease your risk of all cause mortality by 51%. Amazing hey!

As Amanda Paluch, the lead epidemiologist of the Lancet study above, put it:
"The major takeaway is there's a lot of evidence suggesting that moving even a little more is beneficial, particularly for those who are doing very little activity."

Related: 7 tips for better walks

Final Thoughts

So instead of focusing only on the 10,000-step goal, here’s a more realistic guide based on the research:

If you're under 60: Aim for 8,000–10,000 steps per day
If you're over 60: Aim for 6,000–8,000 steps per day

And if you’re walking for other goals—like weight loss, stress relief, or mental clarity—going beyond those numbers could offer additional benefits.

It is also important to remember that consistency is key with this. Choose a goal that you can achieve and then do it consistently. That is where the magic will happen.

Whether you're chasing 6,000, 10,000, or just trying to move a little more each day, walking remains one of the best forms of exercise for your body and your brain. And now we know—it’s backed by science, not just step counters.

Let me know in the comments—do you have a daily step goal? Or are you just trying to walk more than you did yesterday?

]]><![CDATA[7 tips to help you improve your posture]]>Tue, 20 May 2025 03:39:13 GMThttps://www.elevatechiropractic.co.nz/blog/7-tips-to-help-you-improve-your-posture

Dr Craig Buscomb holding a Post-It Note with

Do you catch yourself slouching at your desk, hunching over your phone, or feeling stiff after a long day? You're not alone—and the good news is, improving your posture doesn’t have to be complicated.

As a chiropractor, I’ve helped hundreds of people move, feel, and function better by making small changes to their daily habits. In this post, I’m sharing a video with 7 of my favourite posture tips or hacks that are simple, effective, and easy to apply. There are tips for desk and office works and for people who spend a lot of time sitting in the car.

Watch the video below to see all the tips, and simply pick 1 or 2 that you can implement into your day and watch your posture improve.

Check out the video here:

Small Tweaks = Big Results

Improving your posture doesn’t mean becoming rigid or robotic. It’s about making small, consistent changes that help your body move and feel better throughout the day.

Remember that posture is dynamic – not something to ‘hold’ perfectly, but something to be aware of and adjust throughout your day.

Related: The power of small consistent changes

The 3 steps to better posture

There are 3 steps you need to take to improve your posture.

Firstly, you need to be able to get into a ‘neutral’ position, or 'good posture' position. This is essentially asking the question, “Are your joints actually mobile enough to get into the right position?”.

Secondly, you need to stretch and loosen muscles and tissues that have become tight due to your ‘poor’ posture.

Thirdly, you need to strengthen the right muscles. There are lots of exercises you can do to help strengthen the these muscles. However, the 7 tips in the video above will help with your posture awareness and also your postural fitness, as the more time you spend in the good positions, the stronger you get in those positions.

Related: VIDEO: How to get into "good" posture

Final thoughts

If you’re not sure where to start, or if your posture is causing pain or discomfort, chiropractic care could help. At Elevate Chiropractic, we assess your posture, movement, and alignment to help get you moving and functioning better - long-term.

If you want to find out more about chiropractic care at Elevate Chiropractic, you can contact me and I am happy to answer any questions you have. If you would like to book an appointment you can book an appointment online here.

We also have an e-book going through the 3 steps to better posture. You can download the eBook on our homepage here.

]]><![CDATA[The power a small tweak: Why technique matters more than you think]]>Wed, 14 May 2025 01:29:25 GMThttps://www.elevatechiropractic.co.nz/blog/the-power-a-small-tweak-why-technique-matters-more-than-you-think

As part of my exercise I program, I do calisthenics training. This is body weight training, using gymnastics rings, pull ups bars, push-ups etc.

I follow a program from Fitness FAQs on YouTube (If you like body weight exercise you should check it out by clicking the link above).

For a while now, I’d been working on chin-ups using the gymnastics rings and I thought I was doing them properly, but a few weeks ago I logged into the program I follow and watched the demonstration video for the exercise and realized I’d been doing them … slightly wrong. I was missing a small part of the exercise.

For those that like detail, rather than lowering myself straight down after pulling up, I was supposed to lean back a little, and then slowly lower myself back down.

Once I adjusted my technique, the whole exercise changed. My back lit up, I had DOMs (Delayed onset muscle soreness) for days, and suddenly it felt like a completely difference exercise. That small change in my technique, had made a big difference.

Related: The power of small consistent changes

Lady doing a core exercise using gymnastics rings

The lesson I learnt

The lesson I learnt here was that consistency is important, but doing the right thing consistently, is what really drives progress.

The way I see it you are:

Taking time out of your day to do the exercise.
Spending a lot of energy doing the exercise.
Its likely costing money with equipment, memberships or programs.

So, you want to make sure that you are getting the most bang for your buck from your exercises…. And this is why your technique is so important (It could also help reduce the risk of future injuries too).

If you are unsure about a technique for an exercise, stretch or mobility work you are doing, it might be worth taking a step back and checking the technique with your health professional and get some guidance.

Remember, a small tweak is all it takes to unlock big changes.

It's not just for exercises

Whether you’re building a new habit, trying to improve your posture, getting back into exercise, or just trying to feel better in your body—technique matters. Alignment matters. The way you do things can either set you up for success or hold you back without you even realising it.

Related: How long does it take to build a new habit?

Final thoughts

If you’re not seeing the results you want from your exercise, stretches, mobility work or even your health goals, don’t be discouraged. You might not need a complete overhaul—just a fresh perspective, a slight adjustment, or a bit of guidance to get back on track.

If you want to see if chiropractic care could help you, contact us by clicking here, or book online by clicking here.

]]><![CDATA[What's the best path to better health?]]>Mon, 05 May 2025 05:42:35 GMThttps://www.elevatechiropractic.co.nz/blog/whats-the-best-path-to-better-health

A boardwalk that splits with two arrows and the text

Does this sound familiar to you?

You want to improve your health, maybe get over an injury, get fitter, or find a new exercise program. You then get on Google and start researching different things to do, different people see, new exercises to try etc, trying to find the best possible thing you can do to get the result you want.

This is most definitely me, I love to research things to death to try and find the best possible thing I can do, but sometimes this approach comes at a cost ... and that cost is not starting.

This quote from James Clear sums it up nicely:

“Don’t let the hope of finding a better way prevent you from starting down the best path you know of right now.”

Photo of various health products with the James Clear Quote “Don’t let the hope of finding a better way prevent you from starting down the best path you know of right now

Are You Waiting for the Perfect Plan?

When it comes to your health, it’s easy to fall into the trap of waiting - waiting for the right time, the perfect plan, or more motivation. But often, the best thing you can do is start with what you already know.

Whether it's a few basic stretches, a short walk, or improving how you sit at your desk, small consistent actions can lead to lasting change.

Of course, if later on you do find that “perfect” path, you can always change or pivot then, but the most important thing is to simply start.

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

Small Steps, Big Impact

It’s also important to realize that you don’t need to do everything all at once. In fact, it's the simple things - done regularly - that often make the biggest difference.

A quick mobility drill
A short walk during your lunch break
Checking your posture once an hour at your desk
Getting to bed just a little earlier
Drinking more water
Booking that chiropractic appointment you’ve been meaning to make (I am biased with this one 😊)

These aren’t big changes, but they’re powerful starting points, and I am always amazed how much of a difference these simple changes can make.

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

Your Body Responds to Consistency

Photo of ehalthy food and a weight with the quote

When you start giving your body the attention it needs - through movement, posture, or hands-on care - it begins to respond. You move better, feel stronger, and start to build momentum, and this momentum drives further change.

At Elevate Chiropractic, we help you take that first step—whether it’s recovering from pain, improving mobility, or simply getting back on track.

We focus on the whole body, from the feet up, and provide practical strategies to support your health both in and out of the clinic.

Ready to Start?

You don’t need the perfect plan to begin. You just need a starting point.

To book an appointment simply follow the link on our home page here.

Or, If you would like to, contact us be clicking here, and we can have a conversation and see if chiropractic care is right for you.

Let’s hep you feel, move and function …. Better.

]]><![CDATA[5 simple remedies for a sore neck and shoulders (you can do at home)]]>Tue, 01 Apr 2025 00:35:53 GMThttps://www.elevatechiropractic.co.nz/blog/5-simple-remedies-for-a-sore-neck-and-shoulders-you-can-do-at-home

Women working at a desk holding her sore neck

Feeling tight through your neck or shoulders? You’re not alone—neck and shoulder pain are some of the most common issues people deal with, especially if you sit at a desk, work at a computer, or spend lots of time on your phone (sound familiar?)

In this video, I’ll share 5 simple things you can try at home to help ease tension, improve movement, and start feeling better.

These are the same tips I regularly give my patients to help relieve neck and shoulder tightness between visits. They are:

Easy to follow
Gentle and effective
Can be done in just a few minutes a day.

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

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

Whether your pain is caused by posture, stress, or muscular strain, these tips are a great place to start.

Of course, if you try these and are still suffering, then check with your health professional to see if you can get to the cause of the problem. This could be the difference between Feeling Vs Function.

I always say that pain is often one of the last things to arrive with a problem, but also one of the first things to go away, and just because something 'feels' good, doesn't mean it is 'working' or 'functioning' properly.

If you can get things functioning properly again, then hopefully you will reduce to the risk of future problems.

If you are a local here in Auckland, New Zealand, and would like to see how your body is 'functioning', feel free to contact us to see if chiropractic care is right for you.

Related: A simple stretch for neck pain relief

]]><![CDATA[Lower back pain relief: Try these 4 simple moves]]>Mon, 24 Mar 2025 01:47:12 GMThttps://www.elevatechiropractic.co.nz/blog/lower-back-pain-relief-try-these-4-simple-moves

Woman leaning over her work desk holding a sore back

Lower back pain is incredibly common—and if you haven’t experienced it yet, chances are you will at some point.

So what can you do when your lower back starts to ache?

In the video below, I’ll walk you through 4 simple, practical strategies that I regularly share with patients in the practice to help relieve lower back discomfort. These techniques are easy to do, require little to no equipment, and can be done by almost anyone.

Sometimes, the best solutions are the most basic.

Instead of overcomplicating things, starting with these foundational movements can often provide noticeable relief.

Watch the video below to see the 4 simple strategies.

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

While these won’t necessarily "fix" the underlying cause of your back pain, they might help you feel better in the short term.

As always, if you try these and your pain persists, maybe you will need to see a health professional for further assessment. If that is the case, chiropractic care could be an option for you. Feel free to contact us by clicking here to see if chiropractic is right for you.

Related: A surprising risk factor for lower back disc injuries

]]><![CDATA[How Archetypal Postures can help restore your bodies natural mobility. Try this 10-minute challenge!]]>Mon, 03 Mar 2025 04:54:26 GMThttps://www.elevatechiropractic.co.nz/blog/how-archetypal-postures-can-help-restore-your-bodies-natural-mobility-try-this-10-minute-challenge

Dr Craig Buscomb sitting in the 90/90 position showing an Archetypal posture

When was the last time you sat on the floor? Or held a deep squat for more than a few seconds?

If your answer is “not recently,” you’re not alone. Modern life has taken us away from natural movement - we sit in chairs, wear cushioned shoes, and spend hours at desks, leading to stiffness, pain, and mobility issues. But what if a simple 10-minute daily practice could help you regain the mobility and flexibility your body was designed to have?

Enter the 10-Minute Archetypal Posture Challenge—a simple yet powerful way to restore your body’s natural function, improve joint health, and enhance overall movement.

What are Archetypal Postures

Archetypal Postures, made well known by Phillip Beach, Mark Sisson, and Perry Nickelston, refer to resting positions that humans have naturally used for thousands of years. These positions allow the body to stay mobile, strong, and adaptable, but they have been largely forgotten in modern society.

Think about it - most of our ancestors didn’t have chairs, couches, or office desks. They sat on the ground, squatted, knelt, or reclined in various postures throughout the day.

These movements weren’t “exercises” but were part of daily life, and they kept joints mobile, and muscles engaged.

Why You Should Try the 10-Minute Archetypal Posture Challenge

Spending time in these natural postures can reverse many common mobility issues caused by modern sedentary habits. Here are some benefits you may experience:

Improved Hip & Ankle Mobility – Many people struggle with hip tightness and poor ankle dorsiflexion. Practicing these postures helps restore range of motion in these key areas.
Better Posture & Spinal Health – Sitting in these positions helps engage your core, improve spinal alignment, and reduce back pain.
Stronger & More Functional Joints – Holding these positions builds joint resilience and connective tissue strength, reducing the risk of injuries.
Greater Body Awareness & Flexibility – Moving in and out of these positions reconnects you with natural movement patterns, helping your body function better in daily life.
Stronger legs – One thing you have to do when you get down on the ground is stand back up. This is a great way to help strengthen the legs.

The 10-minute Archetypal Posture Challenge

This challenge is simple, accessible, and effective. All you need to do is get down onto the floor and explore these postures for 10 minutes each day - switch between them as needed, listen to your body, and notice how you feel. Start with 1 minute for each posture or simply change as your body tells you. Do this consistently and see how your body changes.

You can even do it whilst you watch TV!

Also if you struggle with a few of them (I know I do), feel free to use a yoga block, a pillow or folded towel to help make them a little easier. You don’t have to force yourself into uncomfortable positions. Over time, they will get easier and easier, and you won’t have to use these supports.

In the video above, I show each of the 10 different Archetypal Postures. I will also put images of them below for easy reference.

Related: How to get into "good" posture

Image showing 4 Archetypal Postures, the squat, the cowboy, the toe sit & the Japanese kneel

Images showing 4 Archetypal postures, the half kneel, the full kneel, the long sit & the Tailor posture

Image showing two Archetypal postures to try, the side saddle and the cross-legged posture

What to expect

At first, some of these postures may feel uncomfortable—that’s normal! Consistency is key. Over time, your body will adapt, loosen up, and you will start to regain your natural range of motion.

After a week, you may notice:

Less stiffness in your hips, knees, and ankles
Easier time getting up and down from the floor
Improved posture and spinal alignment
A sense of better body awareness

Final thoughts

The 10-Minute Archetypal Posture Challenge is a simple but powerful way to improve mobility, reduce stiffness, and reconnect with natural movement. It’s a small daily habit that can make a huge impact over time.

Give it a try, your body will thank you for it.

P.S. Feel free to share this someone you think needs to try it.

Related: 7 top tips for better walks

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What Is Sciatica?

What Causes Sciatica?

Symptoms of Sciatica

How Is Sciatica Diagnosed?

How Do You Treat Sciatica?

Piriformis Syndrome (A Common Sciatica Look-Alike)

Can Sciatica Be Prevented?

Sciatica Red Flags

Need Help with Sciatica?

Common Sciatica FAQs

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

Why You Need to Be Careful with Ice Therapy

How Long Should You Apply Ice?

Best Methods for Applying Ice

Best Practices for Ice Therapy

When to Seek Professional Advice

Final Thoughts on Using Ice

References

Why Use Heat

When NOT to use Heat

Local Heat vs Systemic Heat

Moist Heat vs Dry Heat

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

How Deep Does Heat Therapy Actually Work?

Best Practices for Using Heat Therapy

When to Seek Professional Advice

Final Thoughts on Heat

References

Diagnosing a disc injury

Treatment options for disc injuries

Pain Relief Options for Disc Injuries

How to help yourself with a disc injury

Chiropractic care

Manage the soft tissue component

Avoiding Aggravation Through Better Movement

Distraction matters

Try the "Static Back" position

Strengthening and Rehabilitation

Improving Movement Patterns Long-Term

Where to from here?

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

The Anatomy of a Spinal Disc

Disc Nutrition, Movement, and Fluid Changes

How a Disc Injury Occurs

Not All Disc Bulges Cause Pain

The Disc Bulge Continuum

Where Disc Injuries Occur & Who Is at Risk

Common Causes of Disc Injuries

Degenerative Disc Changes

Symptoms of a Disc Injury

Where to From Here?

References

​FAQs for Part 1: Understanding Disc Bulges

Not all disc bulges are painful

The disc bulge continuum

​Getting the Right Assessment

What to do next

Try this neck exercise

Next steps to take

A simple 3 step posture check

What to make of the findings

Aging Doesn’t Mean Stopping

Adapt the Game to Stay in It

Why It Matters

Final Thoughts

Techniques and Thai Food

Different Tools for Different Needs

How I Choose the Right Technique

The Big Takeaway

Why Lung Capacity Matters

The Problem with shallow Breathing

A Simple Breathing Exercise to Try

Chiropractic care and breathing

Final Takeaway

Better questions to ask yourself when pain shows up:

What the research says:

Is pain holding you back?

The knee support analogy

What Are Posture Supports?

Posture Supports Won’t Fix Your Posture Alone

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

FAQs for Part 1: Understanding Disc Bulges

Getting the Right Assessment