Adam's Back

16/11/2025

⚡😴 Tired of the 3pm energy crash? Your food choices might be to blame!
The culprit? HIGH GLYCAEMIC INDEX FOODS that cause your blood sugar to spike and crash throughout the day.
The blood sugar rollercoaster:
9am: White toast and sugary cereal 🥐
10am: Blood sugar SPIKE ⬆️
11am: Energy CRASH ⬇️
11:30am: Reaching for more food because you're "starving" again 😫
Sound familiar?
Here's what's happening:
High-GI foods break down rapidly → Sharp blood sugar spike → Insulin surge → Quick crash → You feel tired, hungry, and cranky!
The better way:
9am: Oatmeal with berries, nuts, and Greek yogurt 🥣
Result: Steady energy until lunch ✨
No crash, no cravings, sustained focus!
Swap high-GI for low-GI:
❌ Cornflakes (GI: 81) → ✅ Steel-cut oats (GI: 55)
❌ White rice (GI: 73) → ✅ Quinoa (GI: 53)
❌ White bread (GI: 75) → ✅ Whole grain bread (GI: 51)
❌ Soft drink (GI: 63) → ✅ Water with lemon
❌ Biscuits (GI: 70+) → ✅ Apple with almond butter (GI: 36)
Benefits of low-GI eating:
💪 Sustained energy all day
🧠 Better focus and concentration
😊 Stable mood (no "hangry" feelings!)
🏃‍♀️ Improved athletic performance
⚖️ Easier weight management
❤️ Better heart health
📉 Reduced diabetes risk
Discover how to use the Glycaemic Index for consistent energy and better health:
👉 https://adamsback.com.au/understanding-glycaemic-index/
Your body deserves steady fuel, not a rollercoaster! 💚
📞 03 5986 5700 | 📍 881 Point Nepean Rd, Rosebud

13/11/2025

🔍 What does your MOVEMENT reveal about your body?
At Adam's Back, we go beyond asking you to "stand up straight."
We observe how you ACTUALLY move because that's where the real story emerges!
What we assess:
👣 Weight shifts – How you transfer weight, whether you favor one side
🤸 Joint coordination – How multiple joints work together, timing of muscle activation
🎯 Movement quality – Smoothness, control, symmetry, efficiency
⚠️ Compensations – Areas moving too much or not enough, muscle recruitment patterns
Why movement assessment matters:
Your habitual patterns (developed over months/years) reveal FAR MORE than how you can position yourself when consciously thinking about it.
Example scenarios we see:
Scenario 1:

Static posture looks good ✓
But when walking, hip doesn't extend fully ✗
Lower back compensates by moving excessively ✗
RESULT: Lower back pain (but the problem is the HIP!)

Scenario 2:

"My right shoulder always hurts"
Assessment shows: left ankle restricted ✗
Body compensates all the way UP the kinetic chain ✗
Treating the shoulder alone won't fix the problem!

This is why comprehensive movement assessment is crucial!
Our approach:
✅ Watch you perform functional movements
✅ Identify compensation patterns
✅ Assess mobility, stability, and proprioception
✅ Connect symptoms to underlying causes
✅ Create personalized treatment plans
Then we address root causes with:

Chiropractic adjustments
Soft tissue therapy
Corrective exercises
Movement education
Ergonomic guidance

You don't need pain to benefit!
Movement assessment can:

Identify risk factors BEFORE problems develop
Optimize athletic performance
Support healthy aging
Prevent recurring injuries
Enhance daily function

Discover how movement assessment can transform your understanding of your body:
👉 https://adamsback.com.au/dynamic-posture/
Life happens in motion. Let's make sure yours is optimal! 💚
📍 Adam's Back, Rosebud | 📞 03 5986 5700

13/11/2025

😅 "I just spent 6 hours spring cleaning and now I can barely move..."
Sound familiar? You're not alone!
The typical spring cleaning scenario:
Saturday morning: ☀️ Beautiful day! Time to tackle that cleaning list!
Saturday afternoon: 💪 Making great progress! Almost done!
Saturday evening: 😰 Uh oh... back is starting to hurt...
Sunday morning: 😫 Can't get out of bed. Everything hurts. What happened?!
What happened: You treated spring cleaning like a sprint instead of a marathon!
The problem:

You dove straight in without warming up
You worked for hours without proper breaks
You lifted furniture with your back instead of your legs
You stayed in awkward positions too long
You ignored early warning signs

The solution for NEXT time:
🔹 Warm up – just 5 minutes of gentle stretches prepares your body
🔹 Pace yourself – work in 20-30 minute blocks with 5-10 minute breaks
🔹 Use proper technique – especially when lifting!
🔹 Alternate tasks – switch between different movements and positions
🔹 Get help – some jobs really need two people
🔹 Listen to your body – stop when you feel tired or uncomfortable
Already overdid it THIS time?
We can help! At Adam's Back, we specialize in treating overuse injuries and strains. We'll assess what's causing your pain, provide effective treatment, and teach you strategies to prevent it happening again.
Learn how to clean smart, not hard:
👉 https://adamsback.com.au/cleaning-challenges-your-body/
Because finishing with a tidy home AND a pain-free body is the real goal! ✨
📞 03 5986 5700 | 📍 881 Point Nepean Rd, Rosebud

11/11/2025

🤯 5 SURPRISING FACTS about how your shoes affect your spine:
1️⃣ Your back pain might actually START in your feet
The kinetic chain means problems at your foundation travel upward through your entire body!
2️⃣ High heels increase your lower back curve by up to 35%
This creates excessive compression on spinal joints and discs, accelerating wear and tear.
3️⃣ Flip-flops change how you WALK
You "grip" with your toes to keep them on, altering your gait and creating muscle fatigue that affects your entire body.
4️⃣ Flat feet without arch support cause your knees to collapse inward
This internal rotation travels UP, affecting hip position and creating asymmetrical spinal stress.
5️⃣ Worn-out shoes lose support you can't see
Even if they LOOK okay, compressed cushioning and collapsed structure no longer protect your spine.
The empowering truth:
While genetics play a role in foot structure, YOUR FOOTWEAR CHOICES have a massive impact on whether you develop back pain or maintain a healthy, pain-free spine! 💚
What you can do TODAY:
👟 Check your shoes – are they worn, flat, or unsupportive?
👠 Reserve high heels for special occasions only
🔄 Rotate between different supportive shoes
📏 Look for: structural support, stable heel counter, good cushioning, proper fit
🗓️ Replace shoes every 8-12 months of regular wear
Want expert guidance on protecting your spine from the ground up?
👉 https://adamsback.com.au/how-footwear-affects-your-back/
We assess your ENTIRE kinetic chain and provide personalised recommendations!
📍 881 Point Nepean Rd, Rosebud | 📞 03 5986 5700

10/11/2025

😫 Living with chronic back pain?

Your discs might be trying to tell you something.
Spinal discs are the unsung heroes of your spine – shock-absorbing cushions that allow movement and protect your bones. When they're unhealthy, you feel it. When they're healthy, you barely notice them. That's how it should be! ✨
Common signs of disc problems:

Persistent back or neck pain
Pain radiating down arms or legs
Stiffness, especially in the morning
Difficulty with certain movements
Pain that worsens with sitting or standing

Here's what most people don't realize:
Disc health isn't about luck or just aging – it's about CHOICES you make every single day.
The daily habits that matter most:
💧 Hydration – discs are mostly water and need constant replenishment
🚶 Movement – discs rely on movement for nutrition (no blood supply!)
🥗 Nutrition – protein, healthy fats, and key vitamins support disc structure
💪 Core strength – strong muscles reduce disc compression
🎯 Proper alignment – optimal spinal function protects discs from abnormal stress
At Adam's Back, we don't just treat symptoms – we address ROOT CAUSES. Our comprehensive approach includes:
✓ Spinal mobility assessment & optimisation
✓ Personalised exercise programs
✓ Postural education & correction
✓ Lifestyle guidance for long-term disc health
✓ Gentle, effective chiropractic care
Your complete guide to understanding and protecting your discs:
👉 https://adamsback.com.au/healthy-spinal-discs/
It's never too late to start caring for your discs. Contact us today! 🙌
📍 Adam's Back, Rosebud | 📞 03 5986 5700

13/10/2025

😫 Does your knee pain seem to have no clear cause?
The answer might lie in your knee ALIGNMENT 🔍
Many people don't realise that how their knees align directly affects:
💥 Joint stress and wear
💥 How weight distributes through the knee
💥 Muscle loading and injury risk
💥 Pain patterns
💥 Long-term joint health
Common alignment issues that contribute to pain:
Knock knees → increased stress on inner knee joint
Bow legs → increased stress on outer knee joint
Misalignment from hip/spine problems → compensatory strain
But here's the good news: Understanding your alignment is the first step to addressing pain at its SOURCE rather than just treating symptoms.
At Adam's Back, we assess your entire kinetic chain – spine, hips, knees, ankles, and feet – because they're all connected. A problem starting in your feet can end up as knee pain. A hip imbalance affects your knees. Spinal misalignment alters muscle control.
True pain relief requires addressing ROOT CAUSES 💪
Learn what your knee alignment reveals about your body and what you can do about it:
👉 https://adamsback.com.au/knee-alignment/
Don't just treat the pain – address the cause.
📞 03 5986 5700 | 📍 881 Point Nepean Rd, Rosebud

08/10/2025

🤰💚 Pregnancy back pain isn't something you just have to "deal with"
Your body is doing the incredible work of creating new life – and that comes with some serious biomechanical challenges!
What's happening to your spine during pregnancy:

Your center of gravity shifts forward
Relaxin hormone loosens ligaments (making joints less stable)
Added weight increases pressure on spinal discs
Your pelvis tilts forward, deepening your lower back curve
Up to 70% of pregnant women experience back pain!

The good news? There are ways to find relief:
✅ Specific chiropractic care for pregnancy
✅ Proper posture and body mechanics
✅ Pregnancy-appropriate exercises and stretches
✅ Sleep positioning tips
✅ Maternity support options

At Adam's Back, we provide gentle, pregnancy-specific care to help you feel comfortable throughout your journey. You're growing a miracle – let us help your body feel its best while you do 💕
Read our complete guide to spine care during pregnancy:

👉 https://adamsback.com.au/pregnancy-and-your-spine/

📍 Adam's Back, Rosebud | 📞 03 5986 5700

07/10/2025

😫 Dealing with frequent tingling, numbness, or that "asleep" feeling in your limbs?
You're not alone – and you don't have to just live with it!
While temporarily "cutting off circulation" by sitting wrong is normal, persistent pins and needles often indicate:

Nerve irritation from spinal misalignment
Joint restrictions affecting nerve pathways
Poor posture putting pressure on nerves
Muscle tension compressing nerve channels

Here's what many people don't realize:
Your spine protects your spinal cord, where ALL peripheral nerves branch from. When vertebrae misalign or joints don't move properly, they can irritate nearby nerves – causing tingling, numbness, or pain radiating to your arms, hands, legs, or feet.
How we help at Adam's Back:
🔍 Comprehensive assessment of your spine & joints
✋ Gentle adjustments to restore proper alignment
💪 Soft tissue therapy to release nerve-compressing tension
📐 Posture & ergonomic guidance
🏋️ Specific exercises for long-term relief
Discover everything you need to know about pins and needles:
👉 https://adamsback.com.au/pins-and-needles/
Your body is trying to tell you something. Let's listen together 💚

06/10/2025

🌱💪 Feeling tired, sluggish, or struggling with energy crashes?
The solution might be simpler (and more affordable!) than you think.
Legumes – beans, lentils, chickpeas, and peas – are nutritional powerhouses that deliver:
✅ Sustained energy without the crash
✅ Heart-healthy fiber and nutrients
✅ Muscle-supporting protein
✅ Blood sugar stability
✅ Natural anti-inflammatory benefits
Studies show eating legumes just 4x per week can reduce heart disease risk by 14%! Plus, they support the muscle health that keeps your spine strong and your posture aligned.
At Adam's Back, we believe optimal health comes from multiple angles – including what's on your plate 🍽️
Discover the science-backed benefits and easy ways to add legumes to your meals:
👉 https://adamsback.com.au/love-your-legumes/

21/09/2025

🌸 Is your health ready to bloom? 🌸

11/09/2025

🧠💪 Did you know stress isn't just mental? It's physically changing your body every day.
When you're constantly stressed, your body stays stuck in "fight or flight" mode, leading to:
✅ Chronic muscle tension in neck & shoulders
✅ Persistent headaches and jaw pain
✅ Poor posture that creates more stress
✅ Digestive issues and fatigue
The good news? There are simple steps you can take to break this cycle, plus professional help is available when you need it.
Read our latest article to discover 6 practical ways to ease tension and learn when chiropractic care can make all the difference 👆
Link: https://adamsback.com.au/what-stress-can-do-to-your-body/

Stress isn't just in your mind – it creates changes throughout your body that can significantly impact muscle tension and daily energy.

26/07/2025

😫 WOKEN UP WITH A STIFF NECK AGAIN? 😫
Struggling to turn your head while reversing the car? You're definitely not alone! Neck stiffness is incredibly common in our modern world - but it doesn't have to be inevitable. 🚗💭
WHAT'S REALLY CAUSING YOUR STIFF NECK:
📱 "Text neck" from forward head posture
💻 Hours hunched over computers & phones
😰 Stress, anxiety & underlying tension
🕰️ Natural aging (we all "creak more than the floorboards"!)
😴 Poor sleeping positions & unsupportive pillows
THE SHOCKING TRUTH:
⚖️ For every inch your head moves forward, your neck muscles support an extra 10 POUNDS of weight!
📚 It's like holding a heavy book at arm's length vs. against your chest - exhausting!
SIMPLE SOLUTION - THE CHIN TUCK EXERCISE:
✅ Sit upright, shoulders relaxed
✅ Gently draw head back (make a "double chin")
✅ Hold 5 seconds, repeat 10 times
✅ Do several times throughout the day
✨ Activates deep neck muscles & improves posture!
BONUS NECK-SAVING TIPS:
💻 Position screen at eye level
📖 Use document holders to avoid looking down
⏰ Take regular posture breaks
🛏️ Invest in an ergonomic pillow
💧 Stay hydrated for tissue health
Research shows chiropractic adjustments can improve neck mobility after just the first session! Early intervention is key - don't wait until stiffness becomes severe.
Your neck is the crucial connection between head & spine - give it the care it deserves! 💪
👆 Discover all the strategies to free your neck from stiffness!
Link: adamsback.com.au/understanding-stiff-necks/
📞 03-5986-5700 | 📍 881 Point Nepean Road, Rosebud