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Supplements to aid Health, Pain & Healing

Best Supplements for Pain Relief & Healing

By Dr. Patrick Ryder · Updated March 2026

An evidence-based guide from the team at Dublin City Chiropractic, helping you support your body’s natural recovery.

A healthy, varied diet is the foundation of good health, but modern farming, food processing, and indoor lifestyles mean many of us are deficient in key nutrients. The right supplements can support your body’s ability to heal, reduce inflammation, and manage pain more effectively.

Below, we’ve outlined the supplements we most commonly recommend to patients at Dublin City Chiropractic, along with the science behind each one.

In this guide:

Vitamin D3 & K2
Vitamin C
Omega-3 Fatty Acids
Magnesium
Calcium
Zinc
Curcumin (Turmeric)
Ginger
Boswellia (Indian Frankincense)
Collagen Peptides
1. Vitamin D3 & K2

The sunshine vitamin: essential for immunity and inflammation

Ireland’s climate makes Vitamin D deficiency extremely common. Skin exposure to high-UV sunlight is how we naturally produce D3, and with more of us working indoors, covering up against the weather, and spending less time outside, our levels are taking a hit.

Vitamin D acts as a powerful immune regulator with strong anti-inflammatory properties. Low levels are directly linked to chronic inflammation, a key driver of pain and many long-term health conditions.

Key benefits

Reduces chronic inflammation and pain
Supports immune function and muscle health
Aids calcium absorption and bone strength
Linked to reduced risk of depression, MS, IBS, migraines, and more

Dosage: Up to 5,000 IU daily (the safe upper limit set by the Institute of Medicine). Oral sprays are highly effective.

Always consult a health professional before taking doses above 5,000 IU.

2. Vitamin C

Powerful antioxidant: essential for tissue repair

Vitamin C is far more than just a cold remedy. It’s a critical antioxidant involved in immune function, wound healing, fatty acid metabolism, and neurotransmitter production. Most importantly for musculoskeletal health, it is essential for collagen production, the structural protein that makes up cartilage, tendons, and connective tissue.

Key benefits

Essential for collagen synthesis and tissue repair
Boosts immune function and wound healing
Powerful antioxidant, reducing cell damage
Supports blood vessel formation

Dosage: 75–90mg (standard RDA). Growing evidence supports 200mg/day for optimal health.

Natural sources: citrus fruits, kiwi, bell peppers, broccoli

3. Omega-3 Fatty Acids

Nature’s anti-inflammatory: vital for joints and brain health

The ideal ratio of Omega-6 to Omega-3 in the diet is 4:1. The typical Western diet has pushed this to as high as 15:1, heavily weighted towards Omega-6 from vegetable oils and processed foods. This imbalance drives systemic inflammation.

Omega-3s (specifically EPA and DHA) are among the most well-researched anti-inflammatory compounds available. They can meaningfully reduce joint pain, stiffness, and swelling, particularly in arthritis patients.

Key benefits

Reduces joint pain, stiffness and swelling
Improves heart health (raises HDL cholesterol)
Supports mental health, including depression and anxiety
Promotes bone mineral density
Helps reduce liver fat and supports brain health
May help prevent asthma and dementia

Dosage: At least 1g each of EPA and DHA daily (Arthritis Foundation recommendation). Krill oil is a sustainable, highly bioavailable source.

Natural sources: oily fish, chia seeds, walnuts, flaxseed

4. Magnesium

Involved in 300+ biochemical reactions: critical for muscle and nerve function

Magnesium is one of the most important, and most commonly deficient, minerals in the body. It’s involved in over 300 biochemical reactions, and plays a particularly key role in muscle relaxation, nerve function, and pain regulation. Deficiency is directly linked to elevated inflammatory markers.

Key benefits

Reduces muscle tension and aids recovery
Improves sleep quality
Fights depression and anxiety
Helps regulate blood sugar (Type 2 Diabetes)
Lowers blood pressure
Powerful anti-inflammatory properties

Dosage: 310–420mg/day (RDA). Some researchers suggest 600–900mg for optimal health. Magnesium glycinate is a well-absorbed form.

Natural sources: spinach, kale, avocado, dark chocolate, nuts

5. Calcium

The bone mineral: absorption declines with age

Calcium is essential for strong bones and teeth, but its absorption decreases naturally with age, and is further impaired by low Vitamin D levels. This is why D3 and calcium work best together.

Key benefits

Builds and maintains strong bones and reduces osteoporosis risk
Helps regulate blood pressure
Supports cardiovascular health
May reduce risk of certain cancers (colon, prostate)
Helps with healthy weight management

Recommended daily intake

Age group Men (mg/day) Women (mg/day)
4–13 years 1,000–1,300 1,000–1,300
14–18 years 1,300 1,300
19–50 years 1,000 1,000
51–70 years 1,000 1,200
71+ years 1,200 1,200

Natural sources: dairy, leafy greens, tofu, soya, almonds

6. Zinc

Essential for immunity, wound healing and cell repair

Zinc is a trace mineral that plays an outsized role in the body’s ability to heal. It’s essential for immune function, wound repair, DNA regulation, and cell growth, all critical processes in recovery from injury and chronic pain.

Key benefits

Accelerates wound healing and tissue repair
Strengthens immune response
Reduces severity of the common cold and pneumonia
Supports childhood development and healthy ageing
Helps with acne and skin health

Dosage: Upper tolerable limit is 40mg/day for healthy adults.

Natural sources: red meat, shellfish, chickpeas, lentils, pumpkin seeds

7. Curcumin (Turmeric)

Nature’s NSAID: powerful anti-inflammatory and pain reliever

Curcumin is the active compound in turmeric, and it has become one of the most studied natural anti-inflammatories in the world. It works by blocking inflammatory enzymes and cytokines, the same mechanisms targeted by many anti-inflammatory drugs (NSAIDs). Studies suggest it may be as effective as some NSAIDs for knee osteoarthritis pain, without the side effects.

Key benefits

Reduces joint pain and swelling, comparable to some NSAIDs
Supports management of arthritis and inflammatory conditions
Reduces exercise-induced muscle soreness and speeds recovery
May reduce total cholesterol, LDL, and triglycerides
Growing evidence for benefits in anxiety and metabolic health

Dosage: 500–2,000mg daily. Always choose a supplement that includes piperine (black pepper extract), as it dramatically improves absorption.

New Additions for Pain & Healing
8. Ginger

Anti-inflammatory similar to ibuprofen: excellent for joint and muscle pain

Ginger has been used medicinally for thousands of years, and modern research is confirming why. Its anti-inflammatory properties work via similar pathways to ibuprofen, making it a natural option for joint pain and muscle soreness.

Key benefits

Reduces joint pain and muscle soreness
Natural anti-inflammatory, comparable to some NSAIDs
Helps with nausea and digestive health
Studies show benefit for knee pain specifically

Forms: Capsules, liquid extracts, or added to food and smoothies.

9. Boswellia (Indian Frankincense)

Clinically proven to improve pain and function in as little as 7 days

Boswellia serrata, commonly known as Indian Frankincense, contains active boswellic acids with proven anti-inflammatory and analgesic properties. Crucially, it helps prevent cartilage loss, making it particularly valuable for those with joint conditions. Some studies have shown meaningful improvements in pain and mobility in as little as seven days.

Key benefits

Reduces joint pain and inflammation
Helps prevent cartilage loss
Improves mobility and function
Fast-acting, with noticeable effects within 1–2 weeks in some studies

Dosage: 300–400mg, three times daily. Look for products standardised to 60% boswellic acids.

10. Collagen Peptides

Rebuilds connective tissue: essential as natural production declines with age

Collagen is the most abundant protein in the human body, and the key structural component of tendons, ligaments, cartilage, and skin. Natural production begins to decline from your late 20s onward. Supplementing with collagen peptides provides the direct building blocks your body needs to repair and rebuild damaged connective tissue.

Key benefits

Supports recovery from soft tissue injuries
Helps rebuild tendons, ligaments and cartilage
Improves joint comfort and flexibility
Beneficial for skin, hair and nails
Particularly valuable after the age of 30

Tip: Look for products labelled as hydrolysed collagen or collagen peptides for optimal absorption.

Frequently Asked Questions

What is the best supplement for back pain?
Omega-3 fatty acids, Magnesium, and Curcumin are the three most evidence-backed supplements for musculoskeletal pain, including back pain. Together they address inflammation, muscle tension, and joint pain from multiple angles. However, supplements work best alongside proper chiropractic care and rehabilitation.

Are supplements safe to take alongside chiropractic treatment?
Yes. The supplements listed above are generally safe and can complement chiropractic care well. We recommend discussing any new supplements with your chiropractor or GP, particularly if you take prescription medications or have an existing health condition.

How long does it take for supplements to work for pain relief?
It varies. Boswellia can show effects within 7 days for some patients. Omega-3s and Curcumin typically take 4–8 weeks of consistent use to show meaningful anti-inflammatory effects. Vitamin D levels can take 2–3 months to normalise. Consistency is key.

Is Vitamin D deficiency common in Ireland?
Yes, very. Ireland’s northern latitude, frequent cloud cover, and indoor work culture make Vitamin D deficiency one of the most common nutritional deficiencies in the country. The HSE recommends supplementation for most adults, particularly from October to March.

Can I get all these nutrients from food alone?
Ideally, yes, but in practice, modern diets and food processing make it difficult to consistently hit optimal levels for every nutrient. Supplements are designed to bridge that gap, not replace a healthy diet. Focus on a varied, whole-food diet first, then supplement strategically.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult your GP or a qualified health professional before starting any new supplement regime, particularly if you are pregnant, nursing, taking prescription medication, or have an existing medical condition. Dosage recommendations may vary based on individual needs.

Need Help With Pain or Recovery?

Our Dublin chiropractors can advise you on the right supplements alongside a personalised treatment plan, helping you get back to full health faster.

Book an Appointment →

📞 (01) 6444555 · 34 Fitzwilliam Street Upper, Dublin 2

Finding a Chiropractor

How to Find the Best Chiropractor in Dublin: Your Complete Guide

Updated: March 2026

Finding the right chiropractor in Dublin can feel overwhelming — especially when you’re already in pain. With so many options across the city, how do you know who to trust with your spinal health? This guide walks you through exactly what to look for so you can make a confident, informed decision.

Why Choosing the Right Chiropractor in Dublin Matters

Not all chiropractic clinics are created equal. In Ireland, there’s no shortage of practitioners — but the level of training, qualifications, and care can vary significantly. Making the wrong choice can delay your recovery, or worse, aggravate an existing problem. Getting it right from the start is crucial to your long-term spinal health.

1. Check Their Qualifications and CAI Registration

This is the most important step. Your chiropractor should hold a minimum of a 4–5 year full-time postgraduate Masters-level qualification and be registered with the Chiropractic Association of Ireland (CAI).

CAI registration means your chiropractor meets world-class standards in training, insurance, and ongoing professional development. It’s your guarantee that you’re in safe, qualified hands.

At Dublin City Chiropractic, all our chiropractors are fully CAI-registered and insured — ensuring the highest level of clinical excellence and patient safety.

Tip: Always verify registration before booking. You can check the CAI directory at chiropractic.ie.

2. Read Google Reviews and Online Testimonials

Established Dublin chiropractic clinics with genuine reputations stand out clearly in online reviews — and so do the ones to avoid. Don’t just look at the star rating; read what patients actually say about their experience.

Things to look for in reviews:

  • Did patients feel listened to and respected?
  • Were results achieved in a reasonable timeframe?
  • Was the clinic clean, friendly, and professional?
  • Did the chiropractor explain the treatment clearly?

Dublin City Chiropractic has over 500 five-star Google reviews from patients across Dublin — from Dublin 1, 2, 4, 6, and beyond.

3. Ask Friends and Family for Recommendations

Word-of-mouth is still one of the most powerful ways to find a trusted chiropractor in Dublin. If someone you know has had a great experience, that’s a strong indicator you will too. First-hand recommendations from people you trust carry far more weight than any advertisement.

4. Look at Their Website

A clinic’s website tells you a lot. Is it professional, informative, and regularly updated? Does it clearly explain treatments, pricing, and what to expect at your first visit? A good website reflects a clinic that takes its patients seriously.

Red flags to watch for:

  • No pricing information
  • Vague or generic content
  • No mention of qualifications or professional body registration
  • No patient testimonials

5. Send an Email Before You Book

This is an underrated but valuable step. Email the clinic with a brief description of your issue and ask a question or two. The response you receive — how quickly it comes, how detailed and personal it is, and whether it’s from the chiropractor themselves — tells you a lot about how you’ll be treated as a patient.

6. Choose a Chiropractor-Owned Clinic

In our experience, chiropractor-owned clinics consistently deliver better patient care than franchise or business-model chains. Why? Because when the principal chiropractor owns the clinic, they have a personal investment in every patient outcome.

You’ll also find lower staff turnover — which matters, because building an ongoing professional relationship with your chiropractor is key to long-term results.

Dublin City Chiropractic was founded and is led by Dr. Patrick, a CAI-registered chiropractor with over 5 years of training and more than 15 years of clinical experience helping thousands of Dublin patients recover from back pain, neck pain, sciatica, and more.

7. Look for Transparent, Affordable Pricing

Chiropractic care in Dublin shouldn’t break the bank. Be wary of clinics that lock you into expensive long-term packages upfront without assessing you first.

At Dublin City Chiropractic, our pricing is clear and fair:

TreatmentPrice
New Patient Assessment & First Treatment€60 (usually €120)
Repeat Treatments€30 – €50
Custom Made Orthotics€80 – €120

We also offer discounts for OAPs, students, children, and those who are unemployed.

8. Take Advantage of a Free Consultation

Not sure if chiropractic care is right for you? A reputable Dublin chiropractor will offer a no-obligation initial assessment so you can discuss your issue before committing to treatment.

Dublin City Chiropractic offers a free 5-minute spinal screen — a chance to speak directly with one of our chiropractors, discuss your symptoms, and find out if we can help. No pressure, no commitment.

Why Choose Dublin City Chiropractic?

  • ✅ Award-winning clinic in Dublin 2 (city centre)
  • ✅ Fully CAI-registered and insured chiropractors
  • ✅ Over 500 five-star patient reviews
  • ✅ New patients seen within 24–48 hours
  • ✅ Affordable, transparent pricing
  • ✅ Free initial spinal screen available
  • ✅ Chiropractor-owned and personally led by Dr. Patrick

Frequently Asked Questions: Finding a Chiropractor in Dublin

How do I know if a chiropractor in Dublin is qualified? Check that they are registered with the Chiropractic Association of Ireland (CAI). This confirms a minimum of 4–5 years of full-time postgraduate training and ongoing professional standards.

Is chiropractic treatment covered by health insurance in Ireland? Yes — most private health insurance providers in Ireland do cover chiropractic care. Check with your provider for specifics.

How quickly can I get an appointment at Dublin City Chiropractic? We aim to see new patients within 24–48 hours of contacting us.

What should I expect at my first chiropractic appointment in Dublin? Your first visit will include a full case history, physical examination, diagnosis, and in most cases, treatment in the same session. Read our full guide: What to Expect at Your First Chiropractic Appointment.

Is chiropractic care safe? Yes — chiropractic treatment is widely considered safer than many common over-the-counter medications. Research consistently supports it as an effective, non-invasive treatment for back pain, neck pain, sciatica, and more.

Ready to Find Your Chiropractor in Dublin?

If you’re suffering from back pain, neck pain, sciatica, headaches, or any musculoskeletal issue — don’t wait. Early treatment leads to faster recovery and better long-term outcomes.

Book Your Appointment Online → or call us: 01 644 4455

📍 Dublin City Chiropractic | Dublin 2 | Serving patients across Dublin City Centre, Dublin 4, Dublin 6, Rathmines, Ranelagh, and surrounding areas.

Dublin City Chiropractic is an award-winning chiropractic clinic in Dublin 2, led by CAI-registered chiropractor Dr. Patrick. We specialise in the treatment of back pain, neck pain, sciatica, sports injuries, and postural issues.

Book Your First Appointment TODAY

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!

  • Review Disc Sciatica Chiropractor
  • Review Chiropractic Treatment Disc
  • Review Disc Treatment Chiropractor

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

Book Online Today

Refer a Friend to Dublin City Chiropractic | Get Rewarded

There is no better way to say thank you then a recommendation

Refer a Friend — Help Someone You Care About Get Out of Pain

Updated: March 2026

Know Someone Who’s Been Putting Up With Pain?

Maybe it’s a colleague with chronic back pain who’s been struggling through every workday. A friend who’s been complaining about neck stiffness for months. A family member whose sciatica is stopping them from enjoying life.

If you’ve experienced the results of chiropractic care at Dublin City Chiropractic, you already know what a difference it can make. And the best thing you can do for someone you care about is point them in the right direction.

How Our Referral Programme Works

When you refer a friend, family member, or colleague to us — you both benefit.

For your friend: They receive 50% off their first visit — including the full initial consultation, assessment, digital postural scan, and first treatment. That’s a saving of €60 on a visit usually priced at €120.

For you: We automatically apply a credit to your account as our way of saying thank you. You’ll see the reduction the next time you come in for treatment.

No forms to fill in. No voucher codes to remember. Just tell your friend to mention your name when they book — we take care of the rest.

Why 70% of Our Patients Come From Word of Mouth

We’ve never needed to advertise heavily — and that’s because of patients like you.

Seventy percent of the people who walk through our door in Dublin 2 have been sent by someone who’s been treated here. That’s the most powerful endorsement we could ask for, and it tells us we’re doing something right.

When you send someone to us, you’re trusting us with someone you care about. We take that seriously. Every patient referred to us receives the same level of professional, results-driven care that brought you to us in the first place.

Who Should You Refer?

If someone in your life is dealing with any of the following, chiropractic care could genuinely help them:

  • Back pain — whether sudden or long-term
  • Neck pain or stiffness — especially from desk work or driving
  • Sciatica — pain shooting down the leg
  • Headaches or migraines — often caused by tension in the neck
  • Sports injuries — strains, disc issues, joint problems
  • Pregnancy pain — back pain, pelvic pain, or sciatica during pregnancy
  • Posture problems — particularly relevant for remote workers and students

If you’re not sure whether we can help with a specific condition, feel free to call us on (01) 6444555 — we’re always happy to give an honest answer before someone makes the trip.

How to Make a Referral

It couldn’t be simpler:

  1. Tell your friend about us — share this page, our Google reviews, or just tell them your experience
  2. Ask them to mention your name when they book
  3. They get 50% off their first visit — and you get a credit on your account

📅 They can book online anytime at: www.dublincitychiropractic.ie/patient-area/book-online/

Or they can call us on (01) 6444555 — we’ll get them in within 24–48 hours.

Thank You — From All of Us

Word of mouth is the highest compliment a patient can pay us. Every referral means someone has trusted us enough to recommend us to people they love. We don’t take that lightly.

So from Dr. Patrick and the whole team at Dublin City Chiropractic — thank you. We look forward to welcoming your friends and family.

📍 Dublin City Chiropractic 34 Fitzwilliam Street Upper, Dublin 2, D02 T207 📞 (01) 6444555 📅 Book Online Open Monday–Friday · Early and late appointments available

BOOK YOUR APPOINTMENT TODAY

Chiropractic Pregnancy Treatment

Pregnant Women regularly benefit, getting great results from Chiropractic Treatment & Care.

It surprises people who’ve never seen a chiropractor before, that we are utilised by pregnant women throughout their pregnancy and often long after.

Not only for help with staying pain free and comfortable through all developing trimesters but also to help with an easier birthing process & recovery.

Its estimated that up to 50% of women will experience back pain through labor with 75% suffering with back pain through the delivery. (1-3)

The changes and challenges the mothers body goes through as it develops are truly incredible. Problems can arise when the biomechanical changes created meet barriers of restriction or tension to this increasing change.

For example as the pelvis rotates forward with the growing weight of the baby and growing bump any underlying tension of resistance in the lower back could be agitated. This is a common area and an area associated with the sciatic nerve and leg issues, which is a common problem through pregnancy.

  • Chiropractic Treatment for Pregnancy
  • chiropractic treatment pregnant Dublin
  • 5* Pregnancy Chiropractic Treatment Dublin
a couple of previously happy pregnant patients

Often the issues that are experienced through pregnancy are historic and underlying which exacerbate through the pregnancy. Now usually where these women may usually rely on medications to help, they now don’t have that option. Also becoming acutely aware about the effects of what medications can do to the growing baby.

Whats fantastic is the research backs this up!! Women who receive chiropractic care through their pregnancy have been shown to have a higher chance of a successful natural birth.(4)

Its from my experience as well they recover much quicker without complication following the the whole process as the body resets physically and hormonally following the birth.

Chiropractic treatment Pregnancy

Make you appointment today and find out for yourself

1. Phillips C.J., Meyer J.J. Chiropractic care, including craniosacral therapy, during pregnancy: a static-group comparison of obstetric interventions during labor and delivery. J Manipulative Physiol Ther. 1995;18(8):525–529. 

2. Diakow P.R.P., Gadsby T.A., Gadsby J.B., Gleddie J.G., Leprich D.J., Scales A.M. Back pain during pregnancy and labor. J Manipulative Physiol Ther. 1991;14(2):116–118. 

3. Berg G., Hammer M., Moller-Nielsen J., Linden U., Thorblad J. Low back pain in pregnancy. Obstet Gynecol. 1988;71:71–75

4. Vallone S. The role of chiropractic in pregnancy. ICA Int Rev Chiropr. 2002:47–51

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.

  • Chiropractic Treatment of Headaches
  • Chiopractic Patient Review Headaches
  • Patient Review Headache Treatment

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.

  • Chiropractor Dublin Sciatic Pain Treatment
  • Review Chiropractic Treatment Sciatic Pain
  • Review for Sciatic Pain Treatment

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.

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.

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