Spinal & Sports Care

Spinal & Sports Care An experienced team of Chiropractors, Physiotherapists, Massage Therapists & Exercise Physiologists.

Spinal and Sports Care is a well-established business since 1977, based in 2 locations Parramatta & Castle Hill in Sydney. We are proudly a multi-disciplinary practice, combing the best of physiotherapy, chiropractic, massage therapy, naturopathy and exercise science/rehabilitation. We pride ourselves on providing the most effective evidence based treatment option for your injury. Our practitioners keep up to date with latest research, current techniques and state of the art equipment.

21/04/2026

Not all exercises are created equal; it’s about choosing the right level for your current capacity 🙌🏻

Progressions and regressions aren’t “easy vs hard”… they’re different ways to scale the same movement 👇🏼 👇🏼 👇🏼

1️⃣ Step-ups → adjust the height
Lower = more control
Higher = increased strength demand

2️⃣ Squats → banded vs weighted
Bands = improve movement patterns and muscle activation
Weights = build strength and load tolerance

3️⃣ Glutes → bridge vs hip thrust
Bridge = foundation
Hip thrust = greater range and loading

4️⃣ Lunges → assisted vs Bulgarian
Assisted = support and stability
Bulgarian = higher single-leg demand

You don’t need the hardest version to progress ✅
You need the version you can perform well and control 👍

That’s what actually builds strength and reduces the risk of flare-ups 🤩

19/04/2026

Hip pinching pain is one of those symptoms people often ignore, stretch into, or push through… but it’s not always “just tight hip flexors” ⚠️

That pinch at the front of the hip or groin can be related to a few different things, including hip flexor irritation, joint irritation, labral involvement, FAI, reduced mobility, or simple overload 🔍

The big thing❓
A pinch doesn’t automatically mean serious damage, but it is a sign that your hip may not be tolerating certain positions or loads well 👀

Common aggravators include:
sitting for long periods, deep squats 🏋️, lunges, twisting, running 🏃, kicking, or getting in and out of the car 🚗

What usually helps:
Identify the driver, reduce aggravating positions, stop forcing into the pinch ✋, improve strength and control, and gradually reload the hip properly. 💪

If your hip keeps pinching, keeps coming back, or is affecting training or daily life, it’s worth getting assessed ✅

18/04/2026

Congratulations on your graduation from Australian Catholic University as a physiotherapist 🏋‍♀️

This is a significant milestone, earned through years of hard work, persistence, and steady commitment. It reflects not only your academic achievement, but the standard you have carried throughout your training 💪✨️

Nick has been a familiar and welcoming face at the front desk for many years, often the first point of contact for our patients and community. During this time, he has also progressed through his studies with guidance and mentorship within the clinic, developing his skills through consistent involvement in frontline care 😍🔥

Across the years, he has contributed to the sideline team, supported our strength and conditioning and athletic development programs, and delivered physiotherapy group classes tailored to a wide range of individuals.

As he approaches his fifth year with us, this milestone feels both fitting and well earned.

This graduation marks the formal step into his role as a full-time physiotherapist at Spinal and Sports Care 🧡💙

Take the time to recognise what you have achieved. Milestones like this do not come around often, and they represent years of effort brought together in a single moment 👏🙏

Congratulations again, Nicholas.

16/04/2026

Shockwave for Achilles tendinopathy ⚡️🦶

“Shockwave” sounds like it belongs in a sci-fi movie, but for Achilles tendinopathy, it can be a genuinely helpful option in the right person.

What it actually is: ESWT delivers short pressure pulses into the sore part of the tendon. Think of it as a controlled wake-up call for irritated tissue - it may help calm pain sensitivity and support the tendon’s recovery response while you do the real work: rehab. ✅

Because Achilles issues aren’t all the same:
1️⃣ Insertional - closer to the heel bone
2️⃣ Non-insertional - higher up in the tendon

Shockwave can be used for both, but non-insertional cases often yield better results. Either way, it’s rarely a stand-alone fix. We usually pair it with smart load management, progressive calf strengthening, gradual tendon loading, and a step-by-step return to running or sport. 💪📈

Proper assessment matters because not every tendon problem responds the same way. 🚩

Follow for more practical rehab and recovery advice. ✅

12/04/2026

Insertional vs non-insertional Achilles tendinopathy 👣

Same tendon. Different location. Different aggravators. Different rehab. 🎯

📍 Insertional = pain at the heel bone attachment
📍 Non-insertional = pain higher up in the tendon

Both are usually acquired when tendon load exceeds tendon capacity ⚡
Common triggers include:
🏃 load spikes
⛰️ hills/sprints
🦵 jumping
👟 footwear issues
⏱️ poor recovery

Insertional pain is often aggravated by compression + load
Think heel drops off a step, uphill work, or irritation from footwear 👟

Non-insertional pain is often more related to repetitive tensile tendon loading
Common with running, field sports, and calf-dominant training 🔄

✅ Recommended treatment usually involves temporarily reducing aggravating load, then progressively reloading the tendon with calf strengthening and graded tendon loading based on irritability. Footwear modification can help in some cases, alongside education around load management and recovery, before a gradual return to running, jumping, and sport.

That’s why proper diagnosis matters. Not all Achilles rehab should look the same.

11/04/2026

10 years at Spinal and Sports Care says a lot 📆🔥💥

Susie has been that steady, reliable, always-there presence. Genuine, warm, and easy to trust. The kind of person who keeps things grounded when it gets busy, and keeps the place feeling human 🥰

For the team, she is dependable, switched on, and someone you lean on without thinking twice. For patients, she is familiar, reassuring, and welcoming. That first interaction settles people straight away 💪

Loyal, consistent, and quietly impactful. Susie has helped shape the feel of the clinic more than most of us will ever see. Thank you for your loyalty and your trust, and for the care, pride, and consistency you bring to your role every single day 🙏

Back Pain?Before you panic, read this ⬇️⬇️⬇️Back pain is extremely common. The good news is that most episodes improve w...
09/04/2026

Back Pain?
Before you panic, read this ⬇️⬇️⬇️

Back pain is extremely common. The good news is that most episodes improve with the right approach.

Pain does not always mean damage. In fact, the spine is one of the strongest structures in the body. Many cases of low back pain come from irritated muscles, joints, or ligaments and will improve over time.

What helps most people recover?

• Stay active
• Avoid unnecessary scans
• Use simple pain relief strategies
• Gradually return to normal movement

Too much rest can actually slow recovery. Movement, guidance, and confidence in the healing process usually make the biggest difference.

If your back pain is limiting your ability to move, work, or exercise, getting the right advice early can help you recover faster.

Spinal & Sports Care
Move Better. Perform Better.

Book an appointment if pain is holding you back.

📆 www.spinalandsportscare.com.au

Back Pain?Before you panic, read this ⬇️⬇️⬇️Back pain is extremely common. The good news is that most episodes improve w...
09/04/2026

Back Pain?
Before you panic, read this ⬇️⬇️⬇️

Back pain is extremely common. The good news is that most episodes improve with the right approach 💪

Pain does not always mean damage. The spine is strong and resilient.

Many cases of low back pain come from irritated muscles, joints, or ligaments and improve over time ✅

What helps most people recover?
• Stay active
• Avoid unnecessary scans
• Use simple pain relief strategies
• Gradually return to normal movement

Too much rest can slow recovery.
Movement, guidance, and confidence in the process make the difference ❤️

If back pain is limiting how you move, work, or exercise, early advice can help you recover faster.

Spinal & Sports Care ✨
Move Better. Perform Better.

Book an appointment if pain is holding you back 💯📅

09/04/2026

Happy Birthday, Adam!

07/04/2026

Lower back pain exercises - build the foundation 🧱

You wouldn’t build a house on sand, so if your back is sore, don’t skip the foundation.

There are a million “core” exercises online, but these 3 from Dr Stuart McGill are popular for a reason - they train trunk stiffness and control without turning your rehab into endless bending and twisting. ✅

1️⃣Modified curl-up 💪
Brace like someone is about to poke your stomach, then lift your head and shoulders slightly. Keep your ribs down and your low back completely still.

2️⃣Kneeling side plank 🪵
Press the floor away, keep your body in one straight line, and drive your hips forward. You should feel the side of your trunk and hip, not your lower back.

3️⃣Bird-dog🦅🐶
Reach long and kick your heel back like you’re pushing a wall behind you. Keep your pelvis level and imagine a glass of water on your lower back.

Dosage: 10-second holds. Do 5 reps, then 3, then 1. Rest 20-30 seconds between sets. ⏱️

These are good options, but no exercise is perfect for everyone.
If it pushes your pain above about 3/10, modify it or stop. 🚩

And if your back pain keeps lingering, getting it properly assessed is better than guessing. ✅

05/04/2026

Disc bulges and low back pain 💡

Low back pain is the leading cause of disability worldwide, and “disc bulge” is one of the most over-scary terms on a scan. 📄😬

A bulge sounds like something has gone “out of place”, but most of the time it’s better thought of as a change in the disc, not a spine that’s broken.

Discs are the cushions between the spinal bones. With time and load, they can change shape, and a bulge just means the disc edge is sitting outward more than usual.

That can be completely painless, or it can be one piece of the puzzle. 🧩

If a nerve is irritated, you might notice symptoms in the leg (pain, pins and needles, or weakness), but a bulge alone doesn’t automatically explain your pain. ⚠️

So what’s the move? Not bed rest and fear. Usually:

1️⃣Keep moving within tolerable limits (short walks, gentle activity) 🚶‍♂️
2️⃣Reduce the flare triggers temporarily, then reintroduce them gradually (sitting, bending, lifting) 📈
3️⃣Rebuild capacity with trunk and hip strength (core, glutes) so normal life feels easier again 💪

If your back pain is lingering, get it properly assessed instead of letting one scan term do all the talking. 🚩

Follow for more practical rehab and movement advice. ✅

Address

32 Elizabeth Street
Parramatta, NSW
2150

Opening Hours

Monday 7:30am - 7pm
Tuesday 7:30am - 7pm
Wednesday 7:30am - 7pm
Thursday 7:30am - 9pm
Friday 7:30am - 7pm
Saturday 7:30am - 1:30pm

Telephone

+61296831110

Website

https://spinalandsportscare.start.page/

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Our Story

Spinal and Sports Care is a well-established business since 1977, based in 3 locations Parramatta, Castle Hill & Wetherill Park in Sydney. We are proudly a multi-disciplinary practice, combining the best of physiotherapy, sports chiropractic, massage therapy, podiatry and exercise physiologists/rehabilitation. We pride ourselves on providing the most effective evidence based treatment option for your injury. Our practitioners keep up to date with latest research, current techniques and state of the art equipment and share their knowledge and expertise with other Allied Health Care providers.

Our practice has a large focus on Education, Injury Prevention and Optimising Performance for all athletes, from young and older, elite to weekend warrior.