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34 Fitzwilliam Street Upper, Dublin 2, D02 T207
info@dublincitychiropractic.ie
(01)6444555

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Headaches Migraines a Chiropractic Guide

Headaches are one of the most common conditions we treat in Clinic, with exceptional results

Accoording to the World Health Organisation (WHO) Over 50% of the population suffer with migraines with a great percentage suffering with persistant frequent headaches.

Most people will reply on over the counter medication to try and manage the symptoms, then potentially consult their GP or a consultant where scans and more medication changes nothing.

At Dublin City Chiropractic we try and analyse using a multi factored approach to this complicated issue to create positive effects to areas that can be identified as a contributor.

Book Online today and make your first appointment

Chiropractor 10 Years 10 Lessons

Lessons over a Chiropractic Career so far……

I graduated following 5years study in at the time was one of the two only Chiropractic Courses in the UK (None in Ireland). Health, Wellness, Pain & Chiropractic has been be passion, job and my main purpose for over a decade. Helping people gives no greater satisfaction. Involving constant learning, growing and marvelling at the wonders of the human body.

Over the last 10years I’ve been fortunate enough to meet and help over 4000 patients improve their lives and health, through chiropractic care!

  • You are either Grow & learning or shrinking & dying,
  • You don’t get a bad (spine) back over night,
  • You are what you eat….literally,
  • A mental block can be the bigger initial limiting factor physical health block,
  • Healing takes time, no quick fixes, patch up no gimmicks,
  • Money is worthless if you’re sick or unwell – your health is your wealth,
  • Look internally at yourself for a solution instead of blaming everything else – mattress, car, sleep, boss, weather, glasses etc etc etc
  • Difference between a problem & symptom – why we feel the way we do takes deeper thought, then ‘my muscle is tight’
  • Pain medication doesn’t solve problems – temporary relief maybe but nothing more – letting problems develop longer term….potentially?
  • Patience and perseverance – two characteristics of people who generally stay healthier and have better health outcomes,
  • People aren’t taught about health and well being sickness and disease – should be a priority to teach the young how to live, move, eat, think.

Sciatic a Chiropractic Guide

Learn about Sciatica, Low Back Pain & Chiropractic

Learn about Sciatica and Low Back Pain

Sciatica is one of the worst and most common symptoms we can see from the low back in clinic. It is an indication that things have become considerably progressed and aggravated in the lower back.

Its very important to understand Sciatica is only a symptom and not a diagnosis and there is a lot of causes of sciatica.

Proper assesement, diagnosis and a plan of treatment if crucial.

Imaging such as MRI is only to be considered in very few individual specific cases. Which often leads to complications and delays in accessing the necessary treatment at early stages, when management of the conditions is easier.

Important foundations to movement include breathing, bracing and bending. Book your next appointment here.

Shoulder Pain Stretches

5 Easy Daily Stretches to help with shoulder pain and mid back pain and tension

chiropractic shoulder stretches

As always these exercises should be done when prescribed during the correct phase of your chiropratic treatment.

Stretches should be slow and controlled not aggravating and forced. Its normal to feel a tension or light ache but stay away from sharpness and pain. For these exercises you’ll need a towel and a light weight.

  • Shoulder Rolls – Tall, clockwise and anticlockwise rotations through the shoulders shoulder blades, chest and mid back.
  • Shoulder Extension – With towel behind the back in two hands pull back and separate with the towel to create tension
  • Shoulder Towel Rotation – With the towel again behind the back, one hand going over the top and one going under to the low back gently pull the towel as high then as low as the shoulders will allow.
  • Shoulder Weight Rotation – With the head supported on your side, the arm should be resting at the waist with the elbow at 90degrees. Holding a light weight then let the arm rotate in and out
  • Scapular Press Ups – On the floor in either a conventional press up or modified on your knees. The aim is to lock the arms out and and move the body up and down using the shoulders and shoulder blades. This will be a much smaller movement then you’d expect. 3

For more information regarding the foundations of exercise please read, breathing, bending and bracing.

Hip & Pelvic Pain Stretches

5 Best Stretches to help with hip and pelvic stiffness & Pain

Never Stretch into Pain or feel aggravated through these positions, you are to guide and progress not be aggressive through these actions.

  • Hip Flexor Stretch – Keep the low back tall, move the hips forward, raise the arm above the head on the stretch side and hold for 10seconds on each side, repeat 3x
  • Hip Flexor to Hamstring – From the hip flexor stretch position you can then move the hips backward, straightening the bent leg in front of you. With this leg straight and low back supported lean into the hamstring. hold for 10seconds and repeat 3x on both sides
  • Hamstring Progression- Using a strap, band or towel, laying on your back, try and gently straighten the leg. Both sides hold for 10seconds repeat 3x.
  • Hip Rotation -Lying on your back bend one knee and bring the ankle or foot of the other side onto the bent knee. Use your hands on the bent knee side to gently pull towards yourself. On both sides hold for 10seconds and repeat 3x.
  • Pigeon – (Advanced rotation) with one leg in front of you bent and folded across across your centre line, your back leg should be straight and hips level. Use the arms and upper body to move forward over your front folded leg. Both sides 10second holds and repeat 3X daily.

If you need any more help or advice please email info@dublincitychiropractic.

Exercises are only supportive of a working body, If you are inflamed or experiencing intense pain levels. These are not advisable and please make an appointment with your Chiropractor.

See stretches for the low back and dont forget the foundations to all movement breath, brace and hinge.

Fix Bad Posture

5 Easy Exercises to help improve Bad Posture and Anterior Head Carriage

Great exercises for office works, drivers and people sitting at technology. Can help with neck pain pain, back pain, headaches and shoulder pain.

  • Wall Angel – Back, arms, and head flat against the wall, Arms at 90°, initially rotate the arms up and down, then pull the arms up to the ceiling then down to the floor, whilst keeping your body flat – 30-60Seconds Daily
  • Chin Tucks – Practise this on the floor with something soft behind your head initially. Its a subtle movement, firstly tuck the chin down slightly then pull (retract) the head backwards using the neck musculature and hold for 5 seconds repeat 5-6times
  • Foam Roller Extension – Against a foam roller or modify with a rolled up towl and create extension through your upper back shoulders and neck
  • Cobra Extension- Lying on your front, brace your core and then lift the shoulders, chest and neck up, with the arms pulled back and trying to pull your shoulders together. Squeeze in this position for 6-8seconds and repeat 3-5times
  • Pectoralis (chest) Stretch – In a door frame, bring your arms up to 90° move your feet forward so that you feel a tightness into your chest and then pull forward and back – Repeat for 20-30seconds.

As ever these exercises should be painless and not generate pain either during or after the exercise.

Advanced Chiro Core

5 New Advanced Core Exercises

5 Advanced Core Exercises –

Only to be done when recommended by your chiropractor. These positions are advanced with the potential to aggravate any underlying issue or effect your recovery. Do not try until you have mastered the beginner core exercises.

  • 1) Plank Taps & Plank Rolls – Each can be done for 30seconds- 1minute, control the movement, contract the core.
  • 2) Extension Superman – Lift chest arm and head with legs at the top end squeeze for 2-5seconds, should be slow and controlled not jarring.
  • 3) Bear Walk – On toes and hands with knees up, straight back and spine – move forward and back a few steps with control & keeping height in the back.
  • 4) Plank Walks- From a plank position walk the hands in towards the feet whilst hinging the hips, loading the gluts and hamstrings not your low back. (hinge)
  • 5) Boat Pose – 10seconds Holds, tall and long through your low back with chest high, keep the back engaged and not rounded in this pose

You can see all earlier exercises HERE.

Patient Education Programme

A series of training articles for health education and videos of stretching & strengthening to help support your chiropractic treatment


Articles – Chiropractic key lessons that build a foundation to health & movement!

  • Pain – What you need to do during an acute flair up of back pain
  • Stress – Easy things steps you take to help reduce stress
  • Breathing – How to breath properly and relax your body
  • Brace/Core – How to find and start using your core muscles
  • Hinging – How to safely move through your pelvis, hips and low back
  • Sleep – Mattresses, Positions & Pillows, the essentials on how to sleep
  • Supplements – Aid your healing & health

Videos – Chiropractic Stretches & Exercises to help maintain a healthy spine!

VIDEO SECTION UPDATING ALL EXERCISE VIDEOS CAN BE FOUND ON YOUTUBE TEMPORARILY >>>HERE<<<

  • Stretches – we want to start with movement
    • Neck – 5 Best Stretches for Neck Health Tension & Pain
    • Mid Back – 5 Best Stretches for Upper Back & Shoulder Health Stiffness & Pain
    • Low Back – 5 Best Stretches for Low back and Pelvic Health, Stiffness & Pain
    • Hip&Pelvis – 5 Best Stretches for the Pelvic & Hip Health, Stiffness & Pain
    • Shoulders – 5 Best Stretches for Shoulder and Upper Back Health, Stiffness & Pain
    • Posture – 5 Best Exercises to Improve Anterior Head Carriage & Posture
  • Strengthening — only once progressed through your treatment
    • Core – Starting Point to activate the muscles and develop control,
    • Advanced Core – Once control has been gained and you’re comfortable carefully and safely start into these much more dynamic core strengthening exercises.


Some Condition we treat and explained simply;

—> Sciatica —-> Headaches —> Disc Herniation —–> Posture

My Chiropractic Journey & Opening Dublin City Chiropractic

Know someone who needs help?

Best Core Exercises

5 Daily Beginner Core Strengthening Exercises to help Back Pain

Beginner Core Exercises

These should only be done once recovery and pain control has been underway and the initial mobility exercises have been done for a few weeks.

  • Plank – Aiming for a one minute hold – this can be build up in 20second holds.
  • Side Plank – Again aiming on a minute per side but can be build up in 20second holds
  • Superman – Strong table top back position use the arm and leg as counter weights, bracing the core and concentrating on a stable pelvis and truck – hold for 60 seconds
  • Dead Bug – Flatten the low back on the floor brace the core and smoothly move the arm and leg whilst keeping the low back flat against the floor – hold 60 seconds
  • Gluteus Raise – Raising the hips up with the feet flat and knees at 90degrees. Aiming to get good buttock contraction – move for 60seconds

See the mobility exercises for low back, mid back and neck

See the foundation lessons on how to breath, brace and pivot.

5 Amazing Low Back Stretches

Five Easy Daily Low Back Stretches, for Stiffness Aches or Pain!

Easy stretching exercises to be able to move and open the low back, hips and pelvis. For anyone experiencing stiffness aches or pain.

  • Cat Camel – Gentle smooth mobiliser, move to the top and bottom smoothly for 30-60seconds this can be repeated multiple times a day,
  • Lumbar Extension – Keep the hips and pelvis planted whilst lifting your chest, this may be a much smaller movement then shown in the video. The aim is to feel the low back tension when it reaches the pivot. Hold for 8-10seconds on each side and repeat 3x,
  • Glut Stretch -lying on your back, head resting, pull one knee up with both hands to the same shoulder once in this position try and pull the knee across to the other shoulder. Hold for 8-10seconds and repeat on each side 3x,
  • Lumbar Rotation – with both legs bent to 90degrees rotate to one side while rotating to the opposite side with upper body and arm. Hold for 8-10seconds and repeat on each side 3x,
  • Child Pose – Sitting deep onto the heals, gently fold at the waist and try to stretch both arms as far forward as possible, whilst sitting deep. hold for 10seconds and repeat 3x.

Click here for Neck Stretches or Mid Back Stretches

Learn how to breath, brace and pivot as your foundations to movement.

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