What are the opening hours?

Monday 9am - 7pm Tuesday 9am - 7pm Wednesday 9am - 7pm Thursday 9am - 7pm Friday 9am - 6pm Saturday 9am - 12pm

https://www.betterbackchiropractic.com.au/

Better Back Chiropractic, Massage & Myotherapy, 218 Onkaparinga Valley Road, Oakbank (2026)

27/02/2026

➡When it comes to musculoskeletal health, progress rarely comes from a single appointment.

➡Your spine, muscles and nervous system adapt over time. Whether you are recovering from an acute episode or managing a longer term issue, change happens gradually through repeated, appropriate input.

➡Consistency allows us to:

• Monitor how your body is responding
• Adjust care based on progress
• Reinforce positive movement patterns
• Support tissue recovery
• Reduce the likelihood of flare ups

➡It is similar to strength training or rehabilitation. One session may help, but structured follow up allows the body to adapt more effectively.

➡That does not mean ongoing care is necessary for everyone. It means that when care is recommended, it is usually based on clinical findings, your goals, and how your body is responding.

➡If you have started care and are wondering about your plan, we are always happy to explain the reasoning behind recommended timeframes and review schedules.

**This information is general in nature and does not replace an individual assessment. Care recommendations are made based on individual presentation.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

26/02/2026

🛌🏻You spend roughly a third of your life in bed. Your sleep position can either support your spine or place it under sustained load for hours at a time.

🔹Spinal load simply refers to the pressure placed on your joints, discs and surrounding tissues. When this load is balanced and well supported, your body can rest and recover. When it is uneven or prolonged in one direction, stiffness and discomfort may follow.

🔹Here is how common positions compare:

➡Side sleeping
Often the most comfortable option for many people. A pillow between the knees can help keep the pelvis level and reduce rotational strain through the lower back.

➡Back sleeping
Can be supportive when the head pillow is not too high. A small pillow under the knees may reduce pressure through the lower spine.

➡Front sleeping
This position often places the neck in sustained rotation and can increase compression through the lower back. For some people, this contributes to morning stiffness.

🔹What about mattresses?

A mattress should support the natural curves of your spine without sagging. Too soft and your body may sink, increasing load through the lower back. Too firm and pressure points can develop through the shoulders and hips.

There is no single perfect mattress for everyone. Comfort, body type and individual preference all play a role. If you regularly wake with stiffness that eases once you move, your sleep setup may be worth reviewing.

If you are unsure whether your sleep position or mattress could be contributing to discomfort, an assessment can help clarify what may be relevant for you.

**This information is general in nature and does not replace an individual assessment. Please seek professional advice for your specific situation.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

25/02/2026

🔹Meet Our Chiropractors🔹

At Better Back Chiropractic, care begins with listening, assessment, and a clear plan.

We’re proud to have two chiropractors with over 40 years of combined experienced who are committed to helping our community move well and stay well.

🔹Dr Mike Brennan (DC)

Dr Mike has a strong focus on understanding how spinal function influences overall movement and daily performance. His approach combines thorough assessment with tailored care designed to support recovery, mobility, and long-term spinal health.

He works with a wide range of presentations, from acute back pain to longer-term movement concerns, and places emphasis on education so patients understand their condition and management options.

🔹Dr Brad Wilson (DC)

Dr Brad takes a practical, patient-centred approach to care. He focuses on identifying the underlying contributors to discomfort and helping patients improve movement, strength, and resilience over time.

His goal is not just symptom relief, but supporting patients in returning confidently to work, sport, and daily activities.

Read more about our chiropractors on our website...

🔹At Better Back Chiropractic, every appointment is tailored to the individual. We assess function, explain findings clearly, and discuss whether care is appropriate for your situation.

If you’ve been considering an assessment, our team is here to help.

📍 Book online or contact reception to schedule an appointment.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

**This information is general in nature and does not replace an individual assessment. Suitability of care is determined during consultation.

24/02/2026

Discs sit between the bones of your spine and act as shock absorbers. They respond to load, posture, movement patterns, and recovery.

➡When irritated, they can contribute to discomfort, but this doesn’t automatically mean serious damage.

➡Research shows many disc-related presentations respond well to conservative management, including guided movement and appropriate care.

➡The most important step is an accurate assessment. Understanding the type of discomfort you’re experiencing allows us to discuss suitable options and recovery strategies.

➡If you’ve been told you have a “disc issue” and aren’t sure what that means for you, we’re happy to help clarify.

**This information is general in nature and does not replace an individual assessment. Please seek professional advice for your specific situation.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

23/02/2026

🥜Snacking does not need to mean ultra-processed or sugar-heavy. A balanced snack can help maintain energy levels, support recovery, and reduce the likelihood of overeating later in the day.

These no-bake oat bites are simple, family-friendly and easy to prepare in advance.

Ingredients (makes 12–15)

1 cup rolled oats

½ cup natural peanut butter (or almond butter)

1–2 tablespoons honey

1 tablespoon chia seeds or ground flaxseed

1 tablespoon cocoa powder (optional)

1–2 tablespoons water or milk (if mixture is too dry)

Optional additions: dark chocolate chips, shredded coconut, chopped nuts.

Method:

Combine all ingredients in a bowl.

Mix until evenly combined.

Roll into small balls.

Refrigerate for at least 30 minutes before serving.

Store in an airtight container in the fridge for up to 5 days.

➡Protein and healthy fats support satiety.

➡Oats and seeds provide fibre.

➡Minimal ingredients mean fewer additives.

➡Easy to portion and pack for work or school.

Balanced snacking can support stable energy levels across busy days, particularly if you are training or on your feet for long periods.

**This information is general in nature and does not replace individual health advice.

20/02/2026

If you work in retail, hospitality or healthcare, you may spend most of your shift on your feet.

Standing is often seen as “better than sitting”. But prolonged standing is still load.

Over hours, that load can accumulate through the feet, calves, knees, hips and lower back.

➡Common patterns we see:

🔹Locking the knees while standing still

🔹Leaning onto one hip at the counter

🔹Shifting weight repeatedly to the same side

🔹Arching the lower back while standing for long periods

These habits are common and often unconscious. Over time, they can contribute to stiffness and fatigue.

➡Practical ways to reduce strain during long shifts:

✅1. Keep a soft knee bend
Avoid locking your knees back fully. A slight bend allows muscles to assist with support.

✅2. Alternate your stance
If safe to do so, stagger your feet occasionally or shift weight mindfully between sides.

✅3. Use micro-movements
Small calf raises, gentle hip shifts or brief walking breaks can interrupt static load.

✅4. Review footwear
Supportive, well-fitting shoes are important when standing for long periods.

The key principle:

➡No position is ideal when held all day.

➡The goal is variation and load management, even in busy environments.

➡If you are finishing shifts with consistent back, hip or leg discomfort, an assessment can help clarify contributing factors and whether further support is appropriate.

**This information is general in nature and does not replace individual health advice.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

19/02/2026

🏃Movement is not just about joints. It is also about the quality, tone and adaptability of the surrounding muscles and connective tissue.

At Better Back Chiropractic, our three remedial massage therapists work closely with our chiropractors to support how your body moves -🏃‍♂️ not just how it feels.

✅1. Reducing excessive muscle tension

When muscles remain in a heightened state of tone, they can restrict joint motion and alter movement patterns.

Remedial massage can help reduce unnecessary tension, allowing movement to feel smoother and more efficient.

✅2. Supporting tissue recovery

Training, repetitive work tasks and prolonged postures all place load on soft tissues.

Massage can assist circulation and recovery, particularly when combined with appropriate load management.

✅3. Improving movement tolerance

Restricted or sensitive tissues may limit certain movements. Targeted soft tissue work can help improve tolerance to movement when integrated with exercise.

✅4. Complementing strength and mobility work

Massage does not replace exercise. Instead, it can create a window of opportunity for better movement quality during rehab or training.

This is why collaboration matters. Your care plan may involve chiropractic assessment, remedial massage and progressive exercise strategies.

If you are noticing tightness that keeps returning, reduced range of motion, or movement that feels restricted, we can help determine whether soft tissue support is appropriate.

**This information is general in nature and does not replace individual health advice.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

18/02/2026

Have you ever noticed your back feels fine one day… and stiff the next?

Many people assume pain should be consistent. In reality, symptoms often fluctuate. That does not necessarily mean something new is wrong.

Your body responds to multiple variables each day. ⬇

➡Load changes

🔹A heavier gym session

🔹Longer time sitting

🔹More driving than usual

🔹Unfamiliar physical tasks

Even small increases in load can temporarily increase stiffness or discomfort.

➡Sleep and recovery

Reduced or interrupted sleep can influence pain sensitivity, muscle tension and energy levels.

Poor recovery can make existing issues feel more noticeable.

➡Stress levels

Heightened stress can increase muscle tone and alter how your nervous system processes discomfort. Some days your system is more reactive than others.

➡Cumulative fatigue

Symptoms often reflect accumulation. A busy week may feel manageable until one day tips the balance.

➡What this means

Fluctuation is common.

Patterns are more important than single days. If symptoms are progressively worsening, persistent, or limiting activity, an assessment can help clarify contributing factors and whether care is appropriate.

If you are unsure why your symptoms change from day to day, we are happy to review your recent load, movement patterns and recovery strategies.

**This information is general in nature and does not replace individual health advice.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

17/02/2026

Most people focus on doing more.

More training.
More steps.
More sessions.

But progress does not just come from activity. It comes from the balance between load and recovery.

At Better Back Chiropractic, we often see people who are highly motivated and consistent with their exercise. That is a strength. However, when recovery does not match output, stiffness, recurring tightness or flare-ups can follow.

Your body adapts to the stress you apply, but it adapts during recovery.

Signs you may need more recovery

✅Persistent muscle soreness beyond normal training fatigue

✅Declining performance despite consistent effort

✅Ongoing joint stiffness

✅Feeling generally run down

These are not signs of weakness. They are signs that your tissues may need time or variation.

Recovery is not always complete rest.

It may involve:

✅Lower intensity sessions

✅Mobility work

✅Walking or light aerobic activity

✅Sleep optimisation

✅Adequate nutrition and hydration

Well-managed recovery supports tissue repair, nervous system regulation and overall resilience.

If you are training regularly but noticing recurring discomfort or fatigue, it may be worth reviewing your load, technique and recovery strategies.

An assessment can help clarify whether your current routine is supporting your spine and joints appropriately.

**This information is general in nature and does not replace individual health advice.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

16/02/2026

🏋️‍♀️Going to the gym can be one of the best things you can do for your spine.

Strength training supports muscle capacity, joint stability and overall resilience. But like any load-based activity, how you move matters.

Here are practical ways to support your spine while training.

1. Prioritise position before load

Before increasing weight, make sure you can:

✅Maintain a neutral spinal position

✅Control the movement through the full range

✅Breathe steadily without bracing excessively

✅If form changes as weight increases, that is often your cue to reassess.

2. Build strength progressively

✅Sudden spikes in load or intensity can overload tissues that are not yet conditioned. Gradual progression gives muscles, joints and connective tissues time to adapt.

✅Consistency over intensity tends to support better long-term outcomes.

3. Train movement patterns, not just muscles

Include a mix of:

✅Squat patterns

✅Hinge patterns

✅Push and pull movements

✅Core stability work

✅Balanced programming helps distribute load more evenly across the body.

4. Respect fatigue

✅Fatigue changes mechanics. When you are exhausted, technique often deteriorates. That is when compensations and overload are more likely to occur.

✅Stopping a set when quality drops can be protective.

5. Address niggles early

✅Ongoing stiffness, recurring tightness, or sharp pain during specific movements should not be ignored.

An assessment can help clarify whether it is a load management issue, a mobility restriction, or something that needs further investigation.

Strong, well-conditioned spines are adaptable and resilient. Training is not the problem. Poor load management and reduced control under fatigue often are.

If you are unsure whether your current training is supporting or stressing your spine, we are happy to assess and guide you.

**This information is general in nature and does not replace individual health advice.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

13/02/2026

Busy weekends full of sport, training, and time outdoors call for food that’s easy to prepare, easy to pack, and supportive of recovery.

Chicken & Quinoa Power Salad

Serves 4

Ingredients

1 cup dry quinoa
2 cups water
2 cooked chicken breasts, shredded or diced
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1 large carrot, grated
2 cups baby spinach or rocket
2 tablespoons olive oil
Juice of 1 lemon
Salt and pepper to taste

Optional extras

1 avocado, diced
¼ cup feta cheese, crumbled
2 tablespoons pumpkin seeds or sunflower seeds

Directions

Rinse quinoa well. Place in a saucepan with water and bring to the boil.
Reduce heat, cover, and simmer for 12–15 minutes until water is absorbed.
Remove from heat and allow to cool slightly.
In a large bowl, combine quinoa, chicken, vegetables, and leafy greens.
Drizzle with olive oil and lemon juice, season with salt and pepper, and toss gently.
Add optional extras if using.

Why this works for active families:

🔹Provides protein to support muscle recovery

🔹Quinoa offers sustained energy for long days

🔹Easy to prepare ahead and pack for sidelines or picnics

🔹Ingredients can be kept separate so kids can build their own bowl

💡 Tip: Make a double batch and store in the fridge for up to 3 days for quick meals between activities.

11/02/2026

🔹Sciatica is a clinical diagnosis, meaning it’s identified based on your symptoms and examination, not just scans.

🔹It usually refers to radiating pain down one leg, sometimes with tingling, numbness, or weakness. This happens when one or more of the lower spinal nerve roots (L4–S1), which form the sciatic nerve, become irritated or compressed.

A few important points people often don’t hear:

• Imaging like MRI or CT scans is not routinely needed to diagnose sciatica

• Most people improve over time with conservative care, such as appropriate exercise, manual therapy, and pain management

• Scans are usually only considered if symptoms persist beyond around 12 weeks, or if neurological symptoms are worsening

• Surgery may be an option if symptoms don’t improve after 6–8 weeks, but long term outcomes are often similar to conservative care

🔹Because the term “sciatica” is used loosely, it can mean different things to different people. Some cases involve nerve irritation without nerve damage, while others involve radiculopathy, where there may be measurable weakness or numbness.

The key takeaway from current clinical guidelines is this:
👉 Understanding what’s irritating the nerve matters more than chasing a label.

A thorough assessment helps determine whether care is appropriate, what type of support may help, and when further investigation or referral is needed.

🚨 Urgent assessment is required if symptoms such as urinary retention or bowel control changes appear, as these may indicate a rare but serious condition.

Better Back Chiropractic, Massage and Myotherapy
218 Onkaparinga Valley Road, Oakbank SA
Ph. 8388 4229
betterbackchiropractic.com.au

Reference:
Jensen R K, Kongsted A, Kjaer P, Koes B. Diagnosis and treatment of sciatica BMJ 2019; 367 :l6273 doi:10.1136/bmj.l6273

This information is general in nature and does not replace individual assessment or medical advice.

Better Back Chiropractic, Massage & Myotherapy

27/02/2026

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Monday	9am - 7pm
Tuesday	9am - 7pm
Wednesday	9am - 7pm
Thursday	9am - 7pm
Friday	9am - 6pm
Saturday	9am - 12pm