Adam's Back

20/01/2026

HOLIDAY TRAVEL SEASON: Don't Let Stiffness Ruin Your Trip!
Planning to visit family? Flying somewhere warm? Long drive ahead?
Here's the scene: After 6+ hours cramped in your seat, you arrive at your destination... and you feel 20 years older. Your back aches, your legs are stiff, and you need a day to recover before you can enjoy yourself.
Sound familiar?
Here's what's happening:
When you sit still for hours, your body rebels:

Blood flow slows (that heavy, tired feeling)
Muscles tighten (especially hips, hamstrings, calves)
Spinal discs compress (40% more pressure than standing!)
Joints stiffen from lack of movement

The SMART traveler's toolkit:
BEFORE THE TRIP:
🔹 Build core strength (stronger abs/back = better travel tolerance)
🔹 Maintain flexibility with regular stretching
🔹 Plan your movement breaks in advance
DURING THE JOURNEY:
🔹 Set hourly reminders to stand/walk (even briefly!)
🔹 In-seat exercises when you can't stand:
→ Shoulder rolls
→ Ankle circles
→ Neck stretches
→ Spinal twists
→ Pelvic tilts
🔹 Use a pillow/rolled jacket for lumbar support
🔹 Shift position frequently
🔹 Stay hydrated!
UPON ARRIVAL (this is crucial!):
🔹 Resist the urge to immediately collapse!
🔹 Take a 10-15 minute gentle walk
🔹 Stretch tight areas:
→ Hip flexors (kneeling lunge)
→ Hamstrings (standing stretch)
→ Chest (doorway stretch)
→ Spine (seated twists)
🔹 Hold each stretch 20-30 seconds
🔹 Breathe deeply and let your body transition
The payoff?
Arrive comfortable, mobile, and ready to enjoy your trip—not spending day one recovering!
📖 Complete guide with specific exercises and stretches:
https://adamsback.com.au/travel-smart/
Frequent traveler with persistent discomfort?
We can identify what makes you vulnerable and create a personalized prevention plan!
📍 Adam's Back, Rosebud
📞 03 5986 5700
Traveling this holiday season? Save this post! Share with fellow travelers! 🌟

20/01/2026

Sarah's story:
"I stretched every day for a month and got WORSE, not better..." 😢
Sound familiar?
Here's what happened: Sarah was determined to touch her toes. So she:
❌ Skipped warming up ("waste of time")
❌ Bounced aggressively into stretches ("to go deeper")
❌ Pushed through sharp pain ("no pain, no gain!")
❌ Only stretched her tight side ("the other side is fine")
The result?
Muscle soreness that lasted days. Feeling weaker, not stronger. Eventually giving up entirely.
What Sarah didn't know:
Muscles are like elastic bands. Pull too hard, too fast? They develop micro-tears. Bounce repeatedly? You trigger the stretch reflex, which makes muscles CONTRACT, fighting your efforts!
What ACTUALLY works:
✅ Warm up first: 5-10 min of light movement
✅ Move slowly: Ease into stretches like moving through water
✅ Hold steady: 15-30 seconds, NO bouncing
✅ Breathe deeply: Helps muscles relax and release
✅ Stop at tension: Mild discomfort yes, pain NO
✅ Stretch both sides: Even your "good" side needs maintenance
The bottom line?
Proper stretching should feel GOOD. That gentle release as tight muscles lengthen. The ease that comes after. The improved movement throughout your day.
If stretching leaves you sore, you're doing it wrong.
Our complete guide covers:
🔹 Exactly how to stretch safely
🔹 Why bouncing backfires
🔹 Best times to stretch
🔹 Which areas to prioritize
🔹 How often for optimal results
🔹 When to seek professional help
Read the full Adam's Back stretching guide: https://adamsback.com.au/staying-flexible/
Struggling with flexibility despite consistent stretching? We can help identify what's holding you back!
📍 Adam's Back, Rosebud
📞 03 5986 5700

Stretching, when done correctly, is a powerful tool for maintaining flexibility, supporting healthy movement, and reducing injury risk.

19/01/2026

📋 PARENT'S POSTURE CHECKLIST: Is Your Child's Environment Supporting Healthy Development?
Go through this checklist TODAY:
SCREEN SETUP:
☐ Computer monitor at eye level
☐ Tablet has a stand or prop
☐ Chair allows feet flat on floor
☐ Desk height appropriate (elbows ~90°)
☐ Movement break timer set
BACKPACK:
☐ Weighs less than 10-15% of child's weight
☐ Wide, padded shoulder straps
☐ Worn on BOTH shoulders
☐ Has waist/hip strap (and child uses it!)
☐ Heavier items packed close to back
☐ Weekly clean out scheduled
SLEEP:
☐ Pillow supports neck curve
☐ Child sleeps on back or side (not stomach)
☐ Mattress provides appropriate support
☐ Pillow replaced when it loses shape
MOVEMENT:
☐ At least 60 min daily activity
☐ Variety of movements (not just one sport)
☐ Outdoor play encouraged
☐ Limits on total sedentary time
☐ Family models active lifestyle
WARNING SIGNS TO WATCH:
☐ Persistent neck/back/shoulder pain
☐ Frequent headaches
☐ One shoulder noticeably higher
☐ Visible spinal curvature
☐ Stiffness or limited movement
☐ Complaints increase over time
How many did you check?
Every "no" is an opportunity to support your child's lifelong spinal health! 🌟
Get detailed guidance for each area:
📖 https://adamsback.com.au/child-posture/
Need professional assessment?
📍 Adam's Back, 881 Point Nepean Rd, Rosebud
📞 03 5986 5700
Save this checklist! Share with other parents! 💚

Childhood is a critical window for establishing a healthy spine. Parents and caregivers can set children up for a lifetime of healthy posture

18/01/2026

"I'll just save calories all day for the party tonight..." 🤔
We've ALL done this, right?
Here's what ACTUALLY happens:
😰 You arrive STARVING
🍕 You make poor food choices (hello, entire cheese platter!)
🍰 You massively overeat
😴 You feel terrible the next day
🔁 Repeat cycle...
The Science Says:
❌ Skipping meals disrupts hunger hormones
❌ Extreme hunger kills rational decision-making
❌ You consume MORE calories overall than eating normally
❌ Blood sugar crashes = intense cravings
What ACTUALLY Works:
✅ Eat regular, balanced meals all day
✅ Have a protein-rich snack BEFORE events
✅ Arrive satisfied (not stuffed, not starving)
✅ Make conscious choices from a place of balance
Other game-changers revealed in our latest blog:
🔹 The protein & fibre combo that keeps you satisfied for hours
🔹 Why that "just one more drink" sabotages your goals
🔹 The shocking connection between sleep and weight gain
🔹 How to enjoy restaurant meals without regret
Summer is meant to be enjoyed! These science-backed strategies help you stay healthy WITHOUT missing out. 🌞
Read the complete guide: https://adamsback.com.au/healthy-holiday-eating/
Questions? We're here to help!
📍 Adam's Back, Rosebud
📞 03 5986 5700

Summer holidays feature celebrations and delicious food. Maintaining a healthy weight doesn’t mean missing out on all the flavours of summer.

15/01/2026

"I know I should exercise, but I just don't know where to start..." 🤷‍♀️
Sound familiar? You're not alone!
The biggest mistake people make? Starting too ambitiously. Hour-long workouts, 7 days a week - it's overwhelming and unsustainable.
Here's what ACTUALLY works:
✅ Start small: Even 10-15 minutes counts
✅ Build consistency: Daily short sessions beat occasional long ones
✅ Mix it up: Variety prevents boredom and reduces injury risk
✅ Do what you enjoy: Dancing, walking, gardening - it all counts!
✅ Move with others: Social connection amplifies benefits
The Truth About Aging & Exercise:
After 30, we naturally lose muscle mass. But here's the good news - regular strength training and movement can preserve your metabolic function and independence for DECADES.
We've created a comprehensive guide covering:
🔹 How much exercise you REALLY need (by age)
🔹 Types of activity that matter most
🔹 Practical tips to stay motivated
🔹 When to seek professional guidance
Your future self will thank you for starting today! 💪✨
Read the full article: https://adamsback.com.au/active-at-all-ages/
Not sure where to start? We can help! Book a movement assessment today.
📍 Adam's Back, Rosebud
📞 03 5986 5700

15/01/2026

We all know exercise is important, but HOW MUCH is actually enough? And what type is best for YOUR body and age?
Here's what might surprise you:
✅ After age 30, we lose 3-8% of muscle mass per decade
✅ Just 150 minutes of moderate activity per week reduces heart disease risk by 30-40%
✅ Breaking up sitting time is just as important as formal exercise
✅ You don't need a gym - enjoyable daily movement is the key!
Whether you're 25 or 75, our latest blog breaks down:
🔹 Evidence-based guidelines for every age
🔹 The 3 types of exercise you NEED (and why)
🔹 Practical tips to stay consistent
🔹 How to make movement enjoyable (so you'll actually stick with it!)
Movement is medicine - let us help you find the right dose for your life. 💪
📖 Read the full article: https://adamsback.com.au/active-at-all-ages/
📍 Adam's Back, 881 Point Nepean Rd, Rosebud
📞 03 5986 5700

24/12/2025

🎄✨ Wishing you a very Merry Christmas and a Happy New Year from all of us at Adam's Back! ✨🎄
As we celebrate this special season, we want to thank you for being part of our chiropractic family. Your trust and support over the past 30 years means the world to us! 💚❤️
We're here for you during the holiday season with adjusted hours to help keep you moving and feeling your best. Check out our holiday schedule so you can plan your visits accordingly.
From Dr. Adam, Dr. Aisling, and the entire team - may your holidays be filled with joy, laughter, and good health! 🌟
📍 Visit us at www.adamsback.com.au
📞 Call: 03. 5986 5700

11/12/2025

To Our Amazing Team 💚
Reflecting on 30 years of Chiropractic at 881 Point Nepean Road in Rosebud. Behind every milestone is a team that shows up with heart, dedication, and genuine care for every person who walks through our doors.
I am blessed to work alongside professionals who don't just see clients—they see people with stories, challenges, and dreams. They're committed to our community, to making a real difference, and to celebrating every victory along the way.
Health, life, success - it all comes down to surrounding yourself with people who genuinely share your vision—people who believe in making the world a better place through consistent acts of service, one miracle at a time.
To our incredible team: Thank you for being the heartbeat of Adam's Back. Your passion, professionalism, and care inspire our community every single day as you help them heal and thrive.
Here's to 30 years of serving our Rosebud community—and to many more years ahead! 🌟
📍 881 Point Nepean Road, Rosebud 📞 03 59865700 🌐 adamsback.com.au

At Adam's Back, our aim is to help you and your family achieve optimal health and wellbeing with our team of complimentary health care practitioners. We offer Chiropractic care & therapeutic massage.

09/12/2025

🎄✨ Our Christmas Tree is Growing with Kindness! ✨🎄
We're overwhelmed by the incredible generosity of our community! Look at these amazing contributions for our annual Toy & Food Appeal supporting Anglicare. Every stuffed animal, every toy, every non-perishable item represents hope and joy for local families this Christmas.
But we're not done yet! We need YOUR help to make this the biggest collection yet.
How You Can Help:
🎁 Drop off new toys or non-perishable food items at our clinic
📅 Final collection date: December 16.
A huge thank you to our wonderful clients who are not only investing in their own health and wellbeing through chiropractic care, but are also giving back to strengthen our community. You inspire us every day!
When we come together as a community, we create ripples of health, happiness, and hope that extend far beyond the holidays. Every contribution matters. Every act of kindness counts.
Let's finish strong and make this Christmas brighter for families in need! 💙
📍 Adam's Back Chiropractic
📞 03 5986 5700
🌐 adamsback.com.au

08/12/2025

🎄✨ Our Holiday Season Opening Hours ✨🎄
We're here to keep you moving well through the festive season! Check out our special holiday hours below so you can plan your appointments around your celebrations.
Please note we'll be CLOSED on Christmas Day, Boxing Day, and New Year's Day to spend time with our families.
Book ahead to secure your preferred time slot during this busy period!
Wishing all our wonderful patients a Merry Christmas and a Happy New Year filled with health, happiness, and pain-free movement! 🎅🌟
We're grateful for your trust in us throughout the year and look forward to supporting your wellness journey in 2026! 💚
📞 Call us on 03 5986 5700 to book your appointment
🌐 adamsback.com.au

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

13/10/2025

😫 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