Better Back Chiropractic, Massage & Myotherapy

Better Back Chiropractic, Massage & Myotherapy We care for you like family...
Serving the Adelaide Hills + Mt Barker area
Why choose us? Find out here:
https://www.betterbackchiropractic.com

Our Mission Is To Improve Spinal Function And Inspire People To Eat Healthy, Move Freely, And Think Positively

🍲Need a dinner that basically cooks itself? Try Slow Cooker Pulled Chicken TacosA simple, family-friendly option for bus...
30/03/2026

🍲Need a dinner that basically cooks itself? Try Slow Cooker Pulled Chicken Tacos

A simple, family-friendly option for busy days - minimal prep, easy to customise, and great for leftovers

Serves 4-6

What you need:

• 500 to 700g chicken thighs
• 1 tin diced tomatoes
• 1 teaspoon paprika
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper
• Optional: 1 small onion, sliced

What to do

Add everything to the slow cooker

Cook on low for 5 to 6 hours or high for 3 to 4 hours

Shred the chicken with two forks and mix through the sauce

Taste and adjust seasoning if needed

To serve:
• Soft or hard tacos
• Lettuce or crunch
• Avocado or guacamole
• Grated cheese
• Greek yoghurt as a simple alternative to sour cream
• Any other favourite toppings eg. diced tomato, cucumber, corn

Make it work for your family:
• Keep flavours mild for kids, add chilli separately if needed
• Serve as a bowl with rice instead of wraps
• Use leftovers for lunches the next day

A practical option when time and energy are low, but you still want something balanced on the table

Happy cooking!

Have you noticed your body moving differently when you are stressed?Stress is not just a mental experience, it can influ...
27/03/2026

Have you noticed your body moving differently when you are stressed?

Stress is not just a mental experience, it can influence how your body moves, holds tension, and responds to load.

When stress levels are higher, you might notice:
• Increased muscle tension, especially in the neck and shoulders
• Changes in posture or movement patterns
• Feeling more stiff or restricted
• Movements that feel less smooth or more effortful

This is partly linked to how the nervous system responds to stress, it can shift the body into a more protective state

Over time, these changes can place different demands on joints and muscles

A few simple ways to support your body:
• Gentle movement like walking or stretching
• Taking short breaks to reset posture
• Slow breathing to help settle the nervous system
• Being aware of where you are holding tension

If changes in movement or ongoing discomfort are not settling, an assessment can help guide what is appropriate for you

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

26/03/2026

🛋️Your couch might be more demanding on your body than you think

âśłWe often associate discomfort with work or activity, but long periods on the couch can also place load on your spine

âśłSoft cushions, slouched positions, and staying in one posture for too long can all add up

âśłInterestingly, many cultures spend more time sitting on the floor
✳Not because it is “perfect posture”, but because it encourages more movement and position changes throughout the day

âśłThat variety is what the body tends to respond well to

âśłYou might notice with prolonged couch sitting:
• Stiffness when you stand up
• Tightness through your neck or lower back
• A need to constantly readjust

âśłA few simple things that can help:
• Change positions regularly
• Sit a little more upright when possible
• Use a cushion or support if needed
• Break up long periods of sitting with movement
• Mix in other positions like floor sitting if comfortable for you

âśłComfort matters - but so does how your body is supported and how often you move

âśłIf you are noticing ongoing discomfort or changes in how your body feels, a professional assessment can help you understand what is going on and what options are appropriate for you

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

When should you actually get pain checked?Pain can come and go, and not every ache needs immediate attention.But there a...
25/03/2026

When should you actually get pain checked?

Pain can come and go, and not every ache needs immediate attention.

But there are times when it is worth getting a clearer picture of what is going on

You might consider an assessment if you notice
• Pain that is not improving or is getting worse
• Symptoms that keep coming back
• Changes in how you move, sit, or sleep
• Pain starting to affect your work, exercise, or daily routine

Early assessment is not about jumping into treatment, it is about understanding what is happening and what your options are

If you are unsure, a conversation can often be a helpful first step

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

Pasta can still be a great option when you are aiming for balanced, family friendly meals.This version adds extra vegeta...
23/03/2026

Pasta can still be a great option when you are aiming for balanced, family friendly meals.

This version adds extra vegetables and keeps things simple.

Chicken, Veg & Tomato Pasta

Ingredients
• 250g pasta (wholemeal or regular)
• 1 cup cooked chicken (or chickpeas for a vegetarian option)
• 1 zucchini, grated
• 1 carrot, grated
• 1 cup spinach
• 1 tin crushed tomatoes
• 1 tbsp olive oil
• 1 tsp dried herbs (basil or oregano)
• Salt and pepper

Method

Cook pasta according to packet instructions.

In a large pan, heat olive oil and add grated zucchini and carrot. Cook for 3–4 minutes.

Add crushed tomatoes and herbs, then simmer for 5–10 minutes.

Stir in chicken (or chickpeas) and spinach until heated through.

Add cooked pasta and mix to combine.

Season to taste and serve.

This is an easy way to include extra vegetables while still keeping meals familiar and enjoyable for the whole family.

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

20/03/2026

➡It can feel confusing when your body feels tight or stiff, even when you have been resting.

➡Rest is important, but the body also responds to how much you move throughout the day.

➡Long periods of sitting or low activity can lead to:

• Reduced joint movement
• Muscles staying in the same position for longer periods
• A feeling of stiffness when you get up and move

➡Stress can also play a role. When the body is under ongoing stress, muscles can stay slightly more tense, even at rest.

➡That is why a balance of gentle movement, position changes, and recovery is often more helpful than complete rest alone.

If tightness is ongoing or not improving, an assessment can help look at how your body is moving and what may be contributing.

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

Parenting places a constant physical demand on the body.Lifting children, carrying bags, getting in and out of cars, ben...
19/03/2026

Parenting places a constant physical demand on the body.

Lifting children, carrying bags, getting in and out of cars, bending, twisting, and long days on your feet all contribute to what we call “physical load”.

It is often not one big event, but the accumulation of small, repeated movements throughout the day.

Over time, you might notice:

• Tightness through the neck and shoulders
• Lower back discomfort
• Fatigue with everyday movements
• Feeling like one side of your body is working harder

Supporting your body does not always mean doing more. Sometimes it is about small changes to how you move, how you carry, and how you recover between busy days.

If you are noticing ongoing discomfort or changes in how your body is moving, an assessment can help guide what support may be helpful for you.

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

18/03/2026

🏌️‍♀️Returning to exercise after a break can feel surprisingly challenging, even if you were previously active.

This is often because the body adapts to what you do regularly. Periods of reduced activity can influence strength, coordination, and how your joints and muscles handle load.

When you start again, you might notice:

• Stiffness or soreness after sessions
• Reduced endurance or strength
• Movements feeling less coordinated
• Certain areas working harder than others

This does not mean something is wrong. It often means your body is readjusting.

A gradual return, consistent movement, and allowing time for recovery can help your body adapt again.

If something does not feel right or is not improving, an assessment can help guide the next steps based on your individual presentation.

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

Carrying loads is part of everyday life. Groceries, kids, work gear, school bags. It all adds up.How you carry these loa...
17/03/2026

Carrying loads is part of everyday life. Groceries, kids, work gear, school bags. It all adds up.

How you carry these loads can influence how your body feels over time.

A few simple tips to support your body:

• Keep loads close to your body rather than held out in front
• Distribute weight evenly where possible
• Avoid twisting while carrying
• Use both hands or a backpack instead of one-sided loads
• Take breaks if you are carrying heavier items for longer periods

When it comes to carrying children:

• Hold them close to your centre rather than resting them on one hip
• Alternate sides if you do carry on the hip
• Bend through your knees when picking them up, rather than rounding your back
• Encourage older children to climb up when appropriate

If something feels uncomfortable or you notice strain during or after carrying, it may be worth having it assessed.

At our clinic, we look at movement, strength, and how your body manages load, and provide guidance based on your individual presentation.

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

16/03/2026

🔹Both myotherapists and remedial massage therapists focus on supporting muscle health and helping people manage muscle tension and discomfort.

🔹Remedial massage:
Generally focuses on assessing and treating muscles using techniques such as deep tissue massage, stretching, and trigger point therapy. It is often used to help address muscle tightness, soreness, and recovery after physical activity.

🔹Myotherapy:
Builds on these skills with additional training in musculoskeletal assessment and rehabilitation. Myotherapists may incorporate a wider range of techniques such as dry needling, cupping, movement rehabilitation, and targeted exercises depending on the individual presentation.

🔹Both professions aim to help improve how muscles function and how the body moves.

🔹At our clinic, we often work collaboratively across different disciplines so patients can receive the type of care most suited to their needs.

➡If you are unsure which approach may be appropriate for you, our team is always happy to guide you.

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

🍌These banana oat muffins are simple to make, naturally sweet, and great for lunchboxes or after school snacks.They take...
13/03/2026

🍌These banana oat muffins are simple to make, naturally sweet, and great for lunchboxes or after school snacks.

They take about 10 minutes to prepare and use ingredients many people already have at home.

What you need
• 2 ripe bananas
• 1 cup rolled oats
• ½ cup plain flour or oat flour
• 2 eggs
• ½ cup natural yoghurt
• 1 teaspoon baking powder
• 1 teaspoon cinnamon
• Optional: ½ cup blueberries or dark chocolate chips

How to make them:

Preheat oven to 180°C and line a muffin tray.
Mash bananas in a bowl.
Mix in eggs and yoghurt until smooth.
Stir in oats, flour, baking powder, and cinnamon.
Fold in blueberries or chocolate chips if using.
Divide mixture between muffin cups.
Bake 18 to 22 minutes until golden and firm on top.
Allow to cool for a few minutes before removing from the tray.

These muffins store well in the fridge for several days and can also be frozen for easy snacks during busy weeks.

Simple, nourishing recipes can make healthy eating easier for the whole family. Let us know if you give these a try.

12/03/2026

Posture is influenced by many everyday factors including work habits, activity levels, injuries, and how much time we spend sitting or using screens.

🔹Over months and years, the body adapts to these patterns. Muscles that are used frequently may become tight, while others that are used less may become weaker. This can gradually influence how we hold ourselves when sitting, standing, or moving.

🔹It is also normal for posture to change through different life stages. Growth, work demands, pregnancy, sport, and ageing can all play a role.

🔹Rather than aiming for “perfect posture,” it is often more helpful to focus on comfortable movement, strength, and regularly changing positions throughout the day.

🔹Paying attention to stiffness, fatigue, or reduced movement can help identify when the body may benefit from some support.

➡If you have noticed changes in your posture or increasing stiffness, an assessment can help clarify what may be contributing and what strategies may be helpful.

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

Address

218 Onkaparinga Valley Road
Oakbank, SA
5243

Opening Hours

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

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