Blogs

Sitting – The Hidden Risk to Your Back

We all sit—at work, while driving, on the couch. It’s such a normal part of daily life that we barely think about it. But here’s the truth: sitting is one of the most overlooked contributors to chronic back pain.

If you’ve ever stood up from your chair and felt your lower back stiffen or your hips lock up, you’re not alone. And if your job or lifestyle keeps you seated for long hours, your spine could be paying the price.

The good news? A few

Stop Back Pain with Everyday Habits – New Series!

Simple Daily Changes to Keep Your Back Healthy;

Back pain is frustrating, limiting, and can feel like it’s taking over your life. But here’s the good news—small, everyday habits can make a big difference in keeping your spine strong, flexible, and pain-free. Over the next seven weeks, I’ll be sharing practical, easy-to-follow tips that you can use immediately to protect your back and improve your overall well-being.

Here’s what’s coming:

Week 1: Sitting – The Hidden Risk to Your Back
Why prolonged sitting strains your spine

Effect of Ageing on Back Health – Flexibility Loss

Noticing that simple movements—like bending to tie your shoes or reaching overhead—feel tighter than they used to? That’s the sneaky effect of lost flexibility!

Understanding Flexibility Loss:

Flexibility is your body’s ability to move freely and without restriction. Flexibility is the sum total of movement permitted by joints, ligaments, tendons, muscles and fascia. Changes can occur at some or all of these tissue types.As we age, our muscles, tendons, and ligaments naturally stiffen due to decreased collagen production, reduced water content in tissues, and

Effect of Ageing on Back Health – Bone Density

Did you know that from your 30s onwards, you slowly start losing bone density? And after 50, the risk of fractures skyrockets!

Understanding Bone Density Loss:

Bones aren’t just solid structures; they’re living tissue constantly being broken down and rebuilt to withstand the loads put on them. As we age, this bone turnover process slows down, and we start losing more bone mass than we replace. For some, this leads to osteopenia (lower than normal bone density), which can progressively worsen to osteoporosis, a

Effect of Ageing on Back Health – Muscle Loss & Sarcopenia

Feeling weaker as you age? You’re not imagining it – muscle loss (sarcopenia) is a real issue that affects your back health and overall mobility.

Understanding Muscle Loss:
As we age, our muscles naturally lose strength and mass – a condition called sarcopenia. From around age 30, we start to lose 3-5% of muscle mass per decade, and this rate accelerates after 60. This muscle loss affects not just your strength but also your balance, coordination, and back stability.

Why does this happen?

Effect of Ageing on Back Health – Osteoarthritis

Noticing more stiffness in your back lately? It could be osteoarthritis  (OA) – a common part of ageing that affects spinal joints and can make movement uncomfortable.

Understanding Osteoarthritis:
OA is a degenerative joint disease that often accompanies ageing. It occurs when the protective cartilage between spinal joints wears down over time, leading to pain, stiffness, and reduced mobility. As the protective cartilage thins, hard bone surfaces can rub against each other, causing inflammation, bone spurs, and discomfort.

Osteoarthritis

But why does this happen? With

Effects of Ageing on Back Health: Understanding Disc Degeneration

Ever wondered why your back feels stiffer as you get older? Are you a little shorter than you used to be? It might be due to disc degeneration – a natural part of ageing that affects your spine’s flexibility and comfort.

Understanding Disc Degeneration:
As we age, the spinal discs – the cushions between our vertebrae – start to lose water content. This dehydration makes them thinner and less flexible, reducing their shock-absorbing abilities. Also one reason why we lose height as we age.

Your Back is Healing—Now Let’s Make It Stronger & Banish Back Pain!

Congratulations! You’ve made it through the toughest part of your back pain and  injury recovery. By now, pain should be minimal and maybe even gone, and movement should be easier. But this is not the time to stop working on your recovery—it’s time to make sure your back stays strong and injury-free.

Did you know?
🔹 Up to 80% of people who hurt their back will have another episode within a year—unless they build strength and improve movement.
🔹 Many people feel

You’re Back Pain is Healing—Now Let’s Keep That Momentum Going!

By now, you should be feeling a little less back pain than last week. The sharp pain has likely eased, and movement is getting easier. But here’s where many people go wrong—they either:
❌ Do too much too soon, irritating their back and causing a setback.
❌ Do too little, leading to weakness and stiffness.

This phase is all about balance—moving enough to rebuild strength but not overdoing it. Here’s what you need to focus on during days 8-14 of your recovery.

1. Start Rebuilding

The Crucial Next Steps in Your Back Injury Recovery

The first 48 hours of your back injury are behind you—now what? This is the sub-acute phase of recovery, where your body starts the real healing process. But here’s the catch:
👉 Move too much, and you risk reinjury.
👉 Move too little, and your back can stiffen up.

So, how do you strike the right balance? Here’s what you need to focus on in days 3 to 7 after your back injury.

1. Controlled Movement is Key

By now, lots of  rest is no longer your

Hurt Your Back? Here’s What to Do for your Back Pain in the First 48 Hours

The first 48 hours after a back injury can be the difference between a speedy recovery and weeks (or even months) of pain. Whether you’ve lifted something too heavy, moved the wrong way, or felt that dreaded “pop” in your lower back, your next steps matter. Here’s what you need to know about your back pain.

What’s Happening in Your Body Right Now?

A fresh back injury sets off a chain reaction in your body. Inflammation, swelling,

Back Pain Myth #7 – Strong Back Equals No Back Pain

 Think hitting the gym is the only way to stop back pain? Not quite! Discover why balanced, purposeful conditioning matters more than brute strength.

Is Strength the Solution to Back Pain?

It’s a common belief: “If I just make my back stronger, I’ll stop having pain.” While strength is important, it’s not the whole story. You can have a strong back and still experience back pain. Why? Because it’s not just about strength—it’s about balance, flexibility, and a back that’s conditioned for

Think lifting heavy always leads to back pain? Think again! You are far more likely to hurt yourself with little to no weight using poor technique. Learn how proper technique, not just the weight, makes all the difference.

Does Lifting Heavy Items Automatically Lead to Back Pain?
Many people believe that lifting heavy objects is a guaranteed recipe for back pain. But here’s the truth—it’s not the weight that’s the issue. It’s how you lift that makes the difference.

Surprisingly, you’re often more at risk of injuring your back when lifting something light

Why does back pain strike when you’ve done nothing?
Surprising truth: Daily habits may be the sneaky culprit behind your back pain. Learn how small changes can make a big difference.

Why Does Back Pain Happen Without Warning?
Have you ever woken up or stood up and felt a sharp twinge in your back, only to think, “But I didn’t even do anything!” It’s frustrating, right? But here’s the thing: most back pain isn’t caused by a single event—it’s the result of repetitive daily habits that stress your spine,muscles and joints over time.

At

Back Pain Myth #4 – Is Poor Posture the Main Cause of Back Pain?

Sitting straight isn’t the whole story when it comes to back pain. Learn about the surprising factors that play a role in your discomfort—and how to address them.

Back Pain Isn’t Just About Posture

We’ve all heard it: “Sit up straight, or you’ll hurt your back!” While posture matters, it’s not the only—or even the main—reason people experience back pain.

At Northcote Chiropractic Centre, we see many patients who believe fixing their posture is the ultimate solution to their discomfort.