For anyone who has dealt with it, and is still dealing with it today, lower back pain is a true beast. In fact, it’s one of the top reasons people call in sick for work, skip the hobbies they’re most passionate about, or simply grit their teeth through another excruciating day that only makes the problem worse. For many, the right lower back exercises are the absolute key to relief AND prevention – but where do you start?

As a chiropractor for lower back pain in Sydney, we’ve seen first-hand how devastating and debilitating this issue can be. And the research backs up our lived experience: lower back pain ranks among the leading causes of ‘years lived with disability’ worldwide, according to the Global Burden of Disease studies. As you can tell, it’s not just a sharp or chronic twinge of pain – it:

• Disrupts lives
• Limits mobility
• Racks up billions in health care costs.

The big 3 McGill back exercises

Why? Because the lower back’s complex mix of muscles, discs, and nerves makes it ultra-prone to strain, injury, or wear – especially in our sitting-heavy, move-little modern world. At this point, we’d like to introduce you to the McGill back exercises – a science-backed starting point from Dr. Stuart McGill, a spine biomechanics guru who has spent decades studying how to protect and heal this vulnerable area.

His Big 3 Back Exercises are a foundation we love – but we know there’s even more to this story! Let’s take a dive into the Big 3, and then explore other proven moves to keep your back strong – whether you’re injured or just aiming to stay pain-free.

The science & the big three: A solid start

Lower back pain often stems from poor stability or overworked spinal structures – think of those discs bulging or those muscles failing under load. Dr. McGill’s work showed that building endurance in your core stabilisers can cut that risk – big-time. He came up with his Big 3: The

• Curl-up
• Side plank
• And bird dog.

All of them do their brilliant work without flexing your spine into risky positions. It’s gold for prevention, and gentle enough for most with manageable existing pain:

Curl-Up: Lie on your back, one knee bent, hands under your lumbar curve. Lift your head and shoulders slightly, hold 10 seconds, repeat 8-10 times. It strengthens abs without spine strain.

Side Plank: From your side, prop on your elbow and feet (or knees if new), hold 10-20 seconds per side. It hits lateral core muscles key for stability.

Bird Dog: On all fours, extend one arm and the opposite leg, hold 10 seconds, switch. It boosts back endurance and coordination.

These are a lower back exercise trifecta – do them daily if you’re preventing, or ease in with supervision from a chiro if you’re injured.

Beyond the big 3: More exercises for lower back strength

While the Big 3 are brilliant, they’re not the whole toolbox. So we’ve put together a rundown of other great, safe exercises for lower back pain (and prevention) that we recommend here at LRCC – all vetted by science and our years of clinical training, qualifications and experience. Each one suits different needs – some for the already-injured, some for the proactive.

Let’s get into it, with the who, the how, and the why:

1. Dead Bug

Who: Preventative or mild injury (check with a chiropractor if severe).

How: Lie on your back, arms up, knees bent at 90°:

• Lower one arm and opposite leg toward the floor
• Keep your back flat
• Switch sides
• Do 10 reps per side.

Why: It’s a core stabiliser like the Big 3, but adds dynamic control. It’s great for preventing strain or rebuilding after tweaks. But for our injured friends out there – go slow! Preventative types, however, can most certainly push reps.

2. Glute Bridge

Who: Both injured (gentle version) and preventative.

How: Lie on your back, knees bent, feet flat:

• Lift hips until your body’s a straight line from knees to shoulders
• Hold 5 seconds, then lower.
• Do 10-15 reps.

Why: Strong glutes take pressure off your lower back. Injured? Keep it low and slow. Prevention? Add a hold or single-leg variation.

3. Cat-Cow Stretch

Who: Injured (mild cases) or preventative.

How: On all fours, arch your back up (cat):

• Now dip it down (cow)
• Move slowly
• Do it all over 8-10 cycles.

Why: It mobilises the spine gently – perfect for easing stiffness if injured, or keeping flexibility if you’re preventing trouble.

4. Kneeling Hip Flexor Stretch

Who: Preventative or mild injury (avoid if acute).

How: Kneel on one knee, other foot forward:

• Now lunge gently to stretch the front hip
• Hold for 20-30 seconds per side.

Why: Tight hip flexors tug your lower back – and stretching them prevents strain. If you’re injured, please take our advice and ease into this. Preventative measures, meanwhile, can be paired with core work.

5. Superman

Who: Preventative or recovered (skip if active pain).

How: Lie face down:

• Lift arms, chest, and legs off the ground
• Hold 5-10 seconds
• Do 8-12 reps.

Why: It strengthens back extensors – key for posture and prevention. This one, though, is too intense for injuries until healed.

6. Seated Forward Bend

Who: Preventative or mild stiffness (NOT acute injuries).

How: Sit with legs out:

• Now, hinge at hips to reach forward gently
• And hold for 20 seconds.

Why: Stretches hamstrings and eases back tension – great for prevention! But be aware, if you’re injured, stick to much gentler moves.

How injured VS. preventative differ

Already hurting? The exercises for lower back pain that will work for you will focus on stability and low impact. Think of:

• The Big 3
• Gentle bridges
• Cat-cow.

Are you rebuilding? Avoid flexing or overloading the spine – which means no Supermans – yet!

Lower back in good health but looking to prevent injury in the future? You can push as hard as you like, within reason. Add some dynamic moves like:

• Dead bugs
• Or stretch deeper with hip flexors to keep future issues at bay.

But remember, always check in with your chiro first, especially if you’re injured. You don’t want to make things worse, right?

Why this approach works

Studies, like this one in the authoritative Journal of Orthopaedic & Sports Physical Therapy that we fully recommend, outline how core endurance beats raw strength for back health every day of the week. Moves like this – beyond the Big 3 – add extra power as you seek to reduce that painful strain on your spine’s discs and joints. Whether you’re trying to get rid of your existing pain or you want to prevent it before it ever happens, remember: consistency is King!

Always get expert help for your lower back

Are you struggling with lower back pain right now – or do you just want to keep it away forever? Here at Longueville Road Chiropractic Centre (LRCC), we’re always right here to guide the important people of Sydney’s North Shore region and beyond with personally tailored plans that go far, far beyond these simple online exercises. Tempted to book a session today? Looking for a chiropractor for lower back pain to end your nightmare or keep your healthy back strong and pain-free? Your North Shore Chiropractors are just a call away.

If you have suffered from vertigo, or you’re grappling with this debilitating sensation right now, you know all too well how even the simplest things like walking or even sitting can feel overwhelming and disorientating. But why are we even discussing this in a chiropractic blog? Can a chiropractor fix vertigo? The answer may very well surprise you.

Many people think chiropractors only deal with back pain and spinal adjustments. However, chiropractors can actually address a huge number of health issues – and yes, vertigo is one of them. In this blog, we’ll explore how chiropractic care can be a viable and sometimes full and complete chiropractic treatment for vertigo and related conditions.

What is vertigo?

Can a chiropractor help vertigo? Before we get into that, let’s explore exactly what vertigo even is.

Vertigo is a type of dizziness where you feel like you or your surroundings are spinning uncontrollably. It may have been caused by inner ear problems, a head injury, or even migraines. If a doctor has told you that what you’re experiencing is vertigo, you probably have or feel:

• A sense of spinning or moving
• Nausea and/or vomiting
• Balance problems
• Headaches
• Sweating

Some vertigo sufferers experience all of these symptoms at the same time, and potentially very often or constantly. Obviously, it’s a major hit on your quality of life, making it essential to explore the most effective treatment options. And you may be here because antihistamines or anti-nausea drugs, physical therapy like vestibular rehabilitation therapy (VRT), and lifestyle changes such as reducing salt intake and reducing stress, simply haven’t worked as well as you imagined.

Traditional views on chiropractic care

As we said at the top, most people associate chiropractic care with treating back and neck pain through spinal adjustments – and they’re definitely not wrong! But chiropractic expertise extends far beyond this, as these professionals are also trained to diagnose and treat an expansive range of musculoskeletal issues and their impact on the nervous system and overall health. This holistic approach can lead to surprising benefits, including relief from conditions like vertigo.

Did you know chiropractic care can also help with:

• Headaches & migraines?
• Sciatica?
• Joint pain?
• Improved posture?
• Arthritis?
• Carpal Tunnel Syndrome?
• Digestive issues?
• Stress & anxiety?
• Pregnancy-related pain?
• Asthma & respiratory issues?
• Insomnia?

6 ways chiropractors can help with vertigo

Now, let’s dive into how chiropractic care can specifically address vertigo:

1. Chiropractic adjustments

Spinal misalignments can interfere with the nervous system’s proper functioning, potentially leading to vertigo symptoms. By performing precise spinal adjustments, chiropractors can restore alignment, improving nerve function and reducing vertigo symptoms.

2. Vestibular rehabilitation

Chiropractors can give you exercises designed to improve balance and coordination, which is particularly beneficial for patients with vertigo. These exercises can help retrain the brain and body to respond to balance signals correctly.

3. Epley manoeuvre

Can a chiropractor help with ear crystals? The answer is yes, because a common cause of vertigo is benign paroxysmal positional vertigo (BPPV) – which is triggered by dislodged ear crystals (otoconia). Chiropractors are trained to perform the Epley Manoeuvre: a series of head and body movements that help reposition these crystals, alleviating vertigo symptoms.

4. Nutritional advice

A balanced diet can significantly impact overall health, including conditions like vertigo. Chiropractors often provide specific lifestyle advice like this to support overall wellbeing and reduce vertigo symptoms.

5. Stress management techniques

Stress can exacerbate vertigo symptoms, so it can be very helpful when a chiropractor teaches relaxation techniques and stress management strategies to help patients manage their symptoms better.

6. Postural exercises

Poor posture contributes or worsens to vertigo by causing tension in the neck and spine. Chiropractors can recommend exercises to improve posture and reduce vertigo symptoms.

Testimonials: Chiropractic success stories

Many patients have found relief from vertigo through chiropractic care. Here at Longueville Road Chiropractic Centre, we obviously hear a lot about real-life experiences that can also be so encouraging for vertigo sufferers just like you who may be considering this treatment option. You’d be surprised just how often we’re told their ‘chiropractor cured my vertigo’ – and you could be next.

Chiropractic care as a solution for vertigo

So, can chiropractors help with vertigo? The answer is as simple as it can be life-changing: Absolutely. So if you’re suffering from vertigo and traditional treatments haven’t worked, it might be time to consider Longueville Road Chiropractic Centre.

We offer a truly multidisciplinary approach to health, ensuring that patients receive the best possible care tailored to their specific needs. So whether you’re dealing with vertigo or other health issues, the team at LRCC is dedicated to helping you achieve optimal health and wellbeing.

Still wondering ‘Can a chiropractor fix vertigo?’ or ‘Can chiropractors help with dizziness?’ The friendly and experienced team at Longueville Road Chiropractic Centre may just have the holistic, effective, transformational treatment you’re so desperately seeking. Don’t hesitate to reach out to LRCC today as you begin your journey to better health.

Is getting through your days becoming more and more difficult because of that back pain? You’re not alone – because it’s quite literally one of the most common body pain dilemmas that people just like you tackle. You know that back pain means a visit to the chiropractor – but when does the pain get alarming enough for you to schedule a visit? And how often should you see a chiropractor for the problem?

From a dull ache that just keeps lingering or sharp spasms that halt you in your tracks, a chiropractor for back pain really can help. And it’s not just about managing the pain – it’s about understanding the root cause and finding a long-term solution. The decision to visit a back pain chiropractor is not just a bold step towards relief, but also arguably the best decision you’ll ever make for your overall health, posture and wellbeing.

But how do you really know when it’s time to wonder if and how often should you go to the chiropractor for your back pain? Never forget, it might not solve that back pain, but also prevent more back pain in the future! When to see a chiropractor for back pain?

• Has your lower back pain become chronic?
• Suffering from sciatica radiating down one leg or both?
• Dealing with neck pain and stiffness?
• Do you have muscle spasms or back tightness?
• Is your range of motion and flexibility compromised?
•  Does your pain improve with movement?
• Does improving your posture help with the back pain?
• Getting headaches?
• Feeling discomfort after prolonged sitting or standing?

Can chiropractors help with back pain? Yes, they can!

If you don’t know much about the complicated maze that is the world of chiropractic care for back pain, we’ve made things easy for you. When and how often you should consider visiting a chiropractor for various types of back pain? We have all the answers:

1. Chronic lower back pain

If just getting through your day has become a struggle because of the never-ending pain, it’s time to see a chiropractor! It’s hard to estimate the sessions you need without checking you out, but weekly sessions for 4-6 weeks are pretty common to achieve significant improvement, followed by a tailored maintenance plan. What does a chiropractor do for lower back pain? They’ll diagnose the problem, treat it with spinal adjustments and manipulations, and on the way improve spinal alignment, relieve pain, and enhance overall physical function.

2. Sciatica

You already know the characteristic experience of sciatica leg pain – so it’s time to book an appointment right now. How often you get treatment will probably start with 1 visit a week up to 2-3 visits per week, depending on the severity, tapering down dramatically as relief and recovery progresses.

3. Neck pain & stiffness

Don’t wait for that kind of pain to worsen! Early intervention is the key because it usually leads to a much faster recovery. A common approach might involve 1-2 visits per week for 3-4 weeks, adjusting as symptoms improve.

4. Muscle spasms/tightness

This is the kind of acute discomfort that calls for prompt and immediate attention. Initially, it might just be a weekly session over a month, but your chiro will then adjust that treatment based on how you respond.

5. Reduced range of motion

Having trouble bending, twisting and turning without pain or discomfort? It can make getting through your day very difficult, so you’ll probably be starting with 1-2 chiro sessions for several weeks, gradually decreasing as movement improves.

6. Postural issues

If your basic posture has been bad for a while, you could now have uneven shoulders, a forward head stance, a rounded back, or an exaggerated arch in the lower back – or worse. As soon as you start to suspect posture might be the problem, address it quickly so the pain doesn’t become chronic. That may require monthly visits initially, depending on how bad it is.

7. Sports injuries/repetitive strain

If you’re pretty sure a recent sports injury, or repetitive strain due to a hectic work or training schedule, has caused the back pain, it really depends on the injury’s severity. But you may need 2-3 visits every week from a sports chiropractor – with that number hopefully fading fast as healing starts to kick in.

8. Prolonged pain after sitting/standing

Do you sit down or stand up still for a while and then deal with stiffness or pain in the lower back, neck or shoulders? Maybe you just needed to move around a bit more, but maybe you need a check-up from the chiropractor – and maybe make that check monthly? Preventing a flare-up can save you a lot of pain and money in the long run.

Chiropractor back pain: Take the first step today

How’s your back pain? If all you need is superb chiropractic care on Sydney’s North Shore & beyond, Longueville Road Chiropractic Clinic (LRCC) is the frontrunner. We’ll support your journey to wellness, so contact us today to schedule your first appointment and take the first step towards a back pain-free life.

Pain? Discomfort? Injury? It’s stressful when it happens, but the stress only grows once you reach the point of needing professional help – and you discover the old chiropractor vs physiotherapist debate. Both can deal with lower back pain, neck discomfort, muscle strains, and joint issues but only understanding the difference between chiropractor and physiotherapist practitioners can lead to the most ideal and optimised healing process.

Difference between chiropractor and physiotherapist

And the dilemma gets even more confusing in the case of ailments such as recurring spinal misalignments or persistent headaches, as the toss-up between the physio or chiropractor can be super-difficult to resolve. Because while both professions offer highly valuable services, one has the definite edge in addressing specific spinal and holistic health concerns.

So bearing in mind the ailment that’s troubling you, let’s dive into the difference between chiro and physio practitioners – and get you back into top shape soon!:

1. Scope of practice

The physiotherapist works primarily on restoring function and movement in individuals affected by injuries, illnesses or disabilities – although they can dive deeper into musculoskeletal problems. It’s the chiropractor, however, that really specialises in spinal health and its holistic impact on wellbeing, with a comprehensive approach that provides both immediate relief and long-term wellness.

2. Treatment techniques

Spinal adjustments or manipulations are a central aspect of the chiropractor’s treatment in the chiropractor vs physio comparison, while physiotherapists focus generally on massage, exercises, and movement training. So, too, does the chiro, but it’s the chiropractor’s highly targeted adjustments that can often offer the most rapid and long-term relief and spinal health benefits.

3. Holistic health approach

While physiotherapists normally target a specific injury or limited part of the body, chiropractors aim to improve the body’s overall functionality by ensuring optimal spinal health. In that way, chiropractic care is the more holistic approach, understanding that the spine’s health is intrinsically linked to the overall health of the body.

4. Duration of care

Physiotherapy treatments often require a more extended engagement, with multiple sessions scheduled over weeks or even months. Chiropractic adjustments, on the other hand, can regularly bring about quicker results, with many patients and clients sometimes feeling relief after just a few sessions or less.

5. Prevention focus

On the other hand, while physiotherapists usually guide patients on exercises to prevent further injuries, chiropractors – in this physiotherapy or chiropractor debate – emphasise the importance of regular adjustments, even when one feels healthy. That maintains optimal spinal health and prevents future complications.

6. Education and training

It goes without saying that both chiropractors and physiotherapists are rigorously educated and trained. In NSW, both professionals are registered with the Australian Health Practitioner Regulation Agency (AHPRA), and physiotherapists complete university programs. Chiropractors, meanwhile, undergo intensive chiropractic programs that can lead to a Masters of Chiropractic, and additionally must meet the standards set by the Chiropractic Board of Australia, including continuing professional development.

7. Tools & equipment

In exploring the difference between physio and chiro, you’ll find that – in a physiotherapist’s office – sophisticated ultrasound machines, hydrotherapy equipment and electrotherapy devices are common. On the other hand, chiropractors often lean towards skilled manual adjustment techniques, though they also employ precise instruments like activators for low-force adjustments, and might even utilise therapeutic ultrasound, cold laser therapy, electrical muscle stimulation and more.

8. Diagnostic abilities

In the physio vs chiropractor debate, both professionals are trained to diagnose conditions. But chiropractors are particularly skilled in spotting and rectifying subtle misalignments in the spine that might be overlooked in traditional physiotherapy assessments.

9. Postural expertise

While the experienced physio offers posture advice for injury recovery, chiropractors have a deeper understanding of the spine’s intricacies, offering expert guidance on maintaining optimal posture to prevent future issues whilst enhancing overall health.

Your journey to recovery: Physiotherapist or chiropractor?

So, what’s the verdict: physio vs chiro? While both chiropractors and physiotherapists play pivotal roles in managing musculoskeletal issues, chiropractors offer a unique, comprehensive approach to spinal health and overall wellbeing. One such dedicated chiro is Longueville Road Chiropractic Centre, situated on the scenic north shore of Sydney. We provide a blend of traditional chiropractic techniques complemented by modern tools and therapies, ensuring holistic patient care. So if you’re seeking optimal health, recovery and a journey towards enhanced wellbeing, schedule a visit with the skilled and friendly team at LRCC today.

Did you know lower back pain is one of the most common musculoskeletal problems in all of humanity? Studies have shown that at least 8 in 10 adults deal with it at some point in their lives – and about 10 percent chronically. And while less common, hip pain is another big deal for an awful lot of people, especially as we all inevitably age. But what about simultaneous lower back and hip pain on one side of the body only? If your search for solutions has ended up here, it’s likely you’re experiencing:

• Localised, shooting, dull, constant or intermittent lower back/hip pain on one side
• Radiating pain from the lower back or hip down a buttock, thigh or even into the leg/foot
• Stiffness, especially after sitting or lying down
• Limited range of motion, especially bending, twisting or prolonged standing
• Numbness, tingling, ‘pins and needles’ in the lower back, hip, buttock, thigh or leg
• Muscle weakness on the affected side
• Limp, or altered gait & walking pattern.

Back and hip pain deserves a diagnosis

First up, if any of this sounds like you, it’s definitely time to visit a healthcare professional for an assessment and accurate diagnosis. But before you make an appointment, bear in mind that the most likely cause of your particular issue is probably one (or more) of the following:

1. Muscle strain/sprain

With a bit of luck, you’ve just overused a couple of muscles, strained a ligament with a sudden move, or a sprain may even have been caused by poor body mechanics.

Luckily, some basic physical therapy, gentle stretching or pure-and-simple rest can help with both the pain and healing.

2. Musculoskeletal imbalances

If the muscles are imbalanced or posture is poor, uneven stresses are placed on the lower back and hip – which can result in that one-sided pain. But the great news is a comprehensive approach involving chiropractic adjustments, postural corrections and tailored lower back exercises can help hugely to promote a re-balancing and alleviation of pain.

3. Sciatica

Sciatica is a worrying and often very painful condition caused by the compression or irritation of the sciatic nerve, which runs from the lower back and down the legs. Sciatica symptoms very commonly present as pain on just one side of the back, buttocks and a single leg, and can be helped by:

• Stretching/exercises
• Chiropractic adjustments & other manual therapies
• Injections or surgical intervention.

4. Herniated disc

Otherwise known as a slipped disc or bulging disc, it happens when the soft inner material of a spinal disc protrudes through the outer layer – irritating those sensitive nerves. And while surgery is necessary in severe cases, it quite often heals over time with rest, exercises and physical therapy, while therapeutic chiropractic care is known as a powerful non-surgical alternative.

5. Sacroiliac joint dysfunction

The triangular bone at the case of the spine is called the sacrum, which is connected to the hip bones via the sacroiliac joints. Dysfunction, injury or inflammation of the joints can result in lower back and hip pain on one side, and there are multiple potential treatments including:

• Specific chiropractic adjustments & mobilisation techniques
• Stabilisation exercises
• Injections & radiofrequency ablation.

6. Osteoarthritis

Ongoing wear & tear of joints including the hip and (lower back) facet joints can eventually lead to osteoarthritis, a painful degenerative disease affecting the critical protective tissues. It’s particularly common in the weight-bearing hip and lower back, and while a trip to the chiropractor isn’t going to reverse it, the pain and joint function can most definitely be helped over time.

7. Bursitis

The bursae are little fluid-filled sacs located near joints, which act like cushions between bones, tendons, muscles and other tissues. There are several of these bursae in and around the lower back and particularly the hips, and we call it bursitis when the sacs become inflamed. Joint mobilisation and various soft tissue techniques can really help to manage the pain and promote the affected bursae. The patient needs to do a lot of gentle strengthening exercises for the area of involvement.

Get back and hip pain relief at LRCC

As you can tell, low back hip pain right side only (or low back hip pain left side only!) is a complex condition with plenty of potential causes and treatments. From strained muscles to damaged discs to sciatica, osteoarthritis and beyond, there are a lot of underlying factors and causes – but there’s also a unifying factor that offers plenty of hope for relief: Longueville Road Chiropractic Centre.

Visiting a chiropractor is now widely recognised as among the safest and most effective ways to treat many conditions often without drugs, surgery or other invasive solutions. Is one-sided lower back hip pain getting you down? Why not give the local chiropractor Sydney North Shore a call right here at LRCC?