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

Archive for the ‘General Info’ Category

Supplements for Pain & Healing

Supplements can be beneficial, to aid the body in healing, reducing pain and optimising health!

We know that a healthy, nutritious, varied diet is essential to good health. We want to give our bodies all the building blocks it needs to heal, grow and repair.

However modern farming, agriculture, food manufacturing & processing can lead to use becoming suboptimal or deficient in some important areas.

+Vitamin D3 & K2

Skin exposure to direct sunlight of high UV values is what naturally boosts are D3 production. With climate, clothing and indoor living more common then ever, this is having an effect on our natural levels.

It generally supports immune & muscle function, helps calcium absorption & vascular health.

Vitamin D has been shown to influence dozens of conditions, including: Muscle Pain, Cancer, Hypertension, Heart Disease, Obesity, Rheumatoid Arthritis, Diabetes, Osteoporosis, Multiple Sclerosis, Crohn’s, IBS, Flu, Dementia, Eczema and Psoriasis, Cancer, Infertility, Asthma, CF, Migraines,
& Depression.

Dosage of 5000 IU is the safe upper limit according to the Institute of Medicine (IOM). Make sure not to take more than that without consulting with a health professional. You can get oral sprays for this.

+Vitamin C (ascorbic acid)

Citrus fruits are synonymous with vitamin C.

Its a Powerful Antioxidant – participates in immune function, wound healing, fatty acid metabolism, neurotransmitter production, and blood vessel formation, as well as other key processes and pathways.

The recommended daily amount of vitamin C for adult men is 90 milligrams and for adult women is 75 milligrams. There is increasing evidence however supporting the increase the RDA for vitamin C to 200 milligrams per day for adults

+Omega Fatty Acids

Ideal ratios of Omega6:Omega3 is 4:1 western diets have massively outweighed Omega 6 into ratios more like 10-15 times what is ideal. Omega 6 is found heavily in processed margarines & vegetable seed oils & Omega 3 in healthy fish oils, chia seeds & walnuts!

Omega three has been shown to help;

  • Improving heart health: increase HDL,
  • Supporting mental health: reduce symptoms of depression, schizophrenia and bipolar disorder,
  • Reducing weight and waist size: help weight management,
  • Decreasing liver fat
  • Supporting infant brain development
  • Fighting inflammation: are anti-inflammatory
  • Preventing dementia: slower decline in brain function & improve memory in old age
  • Promoting bone health: People with higher omega-3 intake and blood levels tend to have better bone mineral density
  • Preventing asthma

A great sustainable source of Omega 3, (DHA&EPA) is from Krill oil.

+Magnesium

Found in spinach kale & avocado, broccoli & can be absorbed through the skin with supplementation.

  • Magnesium Is Involved in Hundreds of Biochemical Reactions in Your Body,
  • It May Boost Exercise Performance
  • Magnesium Fights Depression
  • Help Sleep
  • It Has Benefits Against Type 2 Diabetes
  • Magnesium Can Lower Blood Pressure
  • It Has Anti-Inflammatory Benefits

The recommended daily allowance (RDA) is around 310 to 420 mg per day depending on your age and sex, although some researchers believe we may need as much as 600 to 900 mg/day for optimal health.

+Calcium

Calcium can naturally be found in dairy products, green leafy vegetables, soya beans,tofu, soya drinks & nuts.

Absorption decreases with age & low Vitamin D effect absorption also.

Calcium has been shown to help bone health and osteoporosis, prevention of prostate, colon and rectum cancer, Cardiovascular Disease, Blood Pressure & Hypertension, Pre-Eclampsia, Kidney stones and help in weight management

Recommended Daily Intake;

4-8 years1,000 mg1,000 mg
9-13 years1,300 mg1,300 mg
14-18 years1,300 mg1,300 mg1,300 mg1,300 mg
19-50 years1,000 mg1,000 mg1,000 mg1,000 mg
51-70 years1,000 mg1,200 mg
71+ years1,200 mg1,200 mg

+ Zinc

Zinc can be found naturally in red meat, shell fish, legumes link chickpeas and lentils and seeds.

Zinc is an essential element for immunity, wound repair, cell healing & growth.

Its been found to be beneficial to gene and dna regulation & repair, levels of immunity, aging & immune regulation, pneumonia, common cold, sepsis, childhood development, acne and brain injuries.

40mg a day in a healthy 19year old has been proposed as the upper tolerable limit.

+ Curcumin

Tumerics most active ingredient!

Research papers are suggesting with increasing evidence that curcumin can help in the management of pain and inflammatory conditions, metabolic, arthritis and maybe even anxiety,.

A recent RCT, 120 overweight individuals took turmeric supplements for three months. On average, total cholesterol was reduced by 32%, LDL by -42% and triglycerides by -39%

Its been shown also to help with of exercise-induced inflammation and muscle soreness. Helping with performance and recovery.

Studies showing efficiency have generally used between 500-2000mg daily.

Finding a Chiropractor

Find The Right Chiropractor can be Difficult – Here’s Our 6 Step Guide!


  1. Friend & Family recommendations – ask around does anyone know of anyone who comes recommended first hand. Its win-win as the Chiropractors good work gets rewarded with the referral but also the prospective patient knows first hand that they are in good hands! (also I should admit it as everyone who comes in gets treated like a Rock Star but referrals get an even higher level)
  2. Look for online reviews/testimonials – established clinics with good reputations should stand out from the pack! Equally the bad ones usually do as well!
  3. Websites – they say a website is a reflection on the clinic. Is it professional, informative & look regularly updated. Does it portray the sort of place you’d feel happy and comfortable attending. A good website will also have a lot of information on it to better let you understand the process, procedures and what to expect.
  4. Email – email the clinic with a brief explanation of your problems and ask a couple of questions. The reply you receive and how long it takes to receive a reply will be a good indicator of how things would be as a patient. Some things to look out for – is the response time quick, personable, professional, does the chiropractor reply or receptionist.
  5. Training – make sure the clinician is highly trained, qualified and skilled. Also registered to a professional body such as the chiropractic association of Ireland (CAI). That means they comply to the world standards of Chiropractic Training. This way you know you are in good hands & the clinics meeting the recommended standards of training, insurance & learning.
  6. Chiropractor Owned & Ran – something else to think out! Is the principle chiropractor the owner of the clinic. From my experience Chiropractor owned Chiropractic clinics run more professionally and with a level of care superior to franchise or business model clinics. Also less turnover of staff, which is important as you establish a professional relationship with your Chiropractor.

For myself to answer this honestly……………

  • 75% of our patients initially attend through a first hand referral from family friend or colleague,
  • We’ve over over 600 5 Star real Patient Reviews, rating us the best chiropractor in Dublin
  • Our website is www.dublincitychiropractic.ie —> let me know what you think,
  • My email address is info@dublincitychiropractic.ie for any further questions you may have,
  • After 5 years training and now over 10 years practising, fully registered with the CAI – you’re in very safe, well trained hands,
  • I founded Dublin City Chiropractic and enjoy nothing more then helping people feel healthier on their journeys out of pain and into good health!

Posture, Spine, Back Pain & Chiropractic

Posture and Spine Health are our main speciality.

Most people wont ever think about their posture or back until they develop a problem.

As Chiropractors specialise in the spinal and structural alignment of posture in order to stay healthy and pain free. How you feel is obviously important in the short term but how your spine works is what matters long term. Postural deviation can effect disc and wearing processes longer term. This can lead to some very serious spinal conditions, that are debilitating.

We initially identify what level or change or damage has developed through the spine & back. In the clinic we utilise some of the most advanced postural scanning technology. From there we initially work on allowing the back to heal and work normally again. Once this is happening we can start developing movement and strength strategies.

Over 10years our protocols have helped thousands of people, here are just a handful of some of our happy patients & their results!

If you’re struggling with posture, aches or pain! Its time to make your first appointment!

Disc Herniation – Chiropractic Treatment

Disc Bulge / Herniation, Sciatica & Back Pain!

Understand how your spine and discs are inclusive of each other. How we are helping more people then ever with their back and disc issues successfully.

By treating the spine and helping with spinal health a massive component of this is 1)keeping the spine and discs as healthy as possible 2)if there is already damage minimising that impact.

Short term to heal and feel better but longer term to support the health of your spine and discs long term.

We all know friends, family or colleagues who’ve had severe disc and nerve issues. Its one of the worst spinal conditions you can get and requires expert guidance and treatment, to avoid longer term pain and disability.

Book your first appointment today

Chiropractic Prices & Fees

Chiropractic treatment provides the most affordable, effective measures to help reduce your pain & manage your spinal health conditions.

At Dublin City Chiropractic we offer very competitive rates for world class Chiropractic spinal health treatment & maintenance.

We offer a fair and transparent pricing structure as not to discriminate making affordable chiropractic care accessible to everyone who needs it.

Ultimately the real cost is can you afford to be sick or out of work due to pain and disability, as well as the quality and enjoyment of life

In Ireland health insurance policies cover your chiropractic care, meaning that with the reimbursement, treatment could work out almost totally free. There is also a med one form which can allow a tax rebate of up to 20% of the cost of your health expenditure.

We offer a free initial assessment for anyone wishing to come and meet our Chiropractor to discuss their individual issues. We then can offer treatment prices from as little as €30 a session.

All research and guidelines state that non invasive treatments should be used and exhausted before any form of invasive medical procedure. Even in regards to imaging, unless there is significant progressive neurological deficit or red flags present. Which in my 10years of experience is very rare.

Cost of MRI = €300

Cost of Orthopaedic Consultant = €200

Joint Injections = Over €275

chiropractic prices fee & health insurance
Chiropractor Prices Fees

My Chiropractic Journey

How I Moved & Opened My Own Chiropractic Clinic in Dublin

My Chiropractic Journey Started in my early teenage years with a sports injury, that wasn’t recovering, until I had a Chiropractic Treatment!

However I was always sure from an earlier age that my passions lay with helping and healing people in need!

From Studying & Graduating in Wales to moving to Dublin in 2010.

Learn about my journey to opening a clinic at the age of 24years old and how Ive gone on to help thousands of people get better over the last 10 years, including famous actors and professional sports people.

Book Online and make your appointment today

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

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.

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