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Sydney Spine & Sports Clinic

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Sydney Spine & Sports Clinic

With 3 clinics across inner Sydney, we are poised to assist you to live a more mobile life.

With 2 clinics across inner Sydney (CBD and Double Bay), we are poised to assist you to live a more mobile life. We are evidence based chiropractors, who will only treat you as much as you need it. Each patient gets their own customised treatment plan and our singular goal is to empower the patient to keep themselves healthy, without relying on unnecessary (and costly) treatment.

26/08/2025

🏏 1. **Deadbugs with or without Resistance Bands
Purpose: Strengthens core stability and coordination, crucial for protecting the spine during bowling and batting.
-How to do it: Lie on your back, arms and legs in the air. Slowly lower opposite arm and leg while keeping your back flat.

💪 2. Scapular Wall Slides
Purpose: Improves shoulder mobility and strengthens the rotator cuff—essential for throwing and overhead movements.
-How to do it: Stand with your back against a wall, arms in a “goal post” position. Slide arms up and down while keeping contact with the wall.

🧘 3. Half Plank with Core Activation
Purpose: Builds core strength and lumbar stability, reducing the risk of lower back injuries common in fast bowlers.
-How to do it: Hold a plank position on your elbows and knees, engaging your core and glutes.

🦵 4. Lateral Jumps with Holds
Purpose: Enhances lower body strength and balance, helping prevent knee and ankle injuries during fielding and quick movements.
- How to do it: Jump sideways and land softly, holding the landing for a few seconds to build control.

21/08/2025

🏏 Cricket Season & Back Health 🏥
Whether you’re swinging for sixes or diving in the field, cricket puts serious strain on your spine. Fast bowlers, wicketkeepers, and weekend warriors alike—back injuries can sneak up on anyone.
At Sydney Spine and Sports Clinic, we help cricketers stay in peak form with tailored chiropractic care that supports mobility, recovery, and injury prevention.

💡 Common cricket-related back issues we treat:
• Lumbar strain from repetitive bowling
• Disc irritation from sudden twists
• Postural fatigue from long innings

Watch this space for some great exercises to follow

📍Local, trusted, and here to support our cricketing community.
📞 Book your assessment today and keep your back in the game.

19/08/2025

🏃‍♂️💪 HOW MUCH EXERCISE DO WE REALLY NEED? 💪🏃‍♀️ The latest research-backed health guidelines give us clear targets to keep our bodies strong, resilient, and pain-free.

Here’s what the science says ⬇️
✅ Weekly Physical Activity Guidelines (Adults):
🔹 150–300 mins of moderate-intensity cardio (e.g. brisk walking, cycling) OR 🔹 75–150 mins of vigorous-intensity cardio (e.g. running, HIIT) 👉 Can be split into bouts of 10+ mins across the week.
🔹 Muscle-strengthening activities at least 2x/week (e.g. resistance training, bodyweight workouts, CrossFit, strongman, Pilates)
🔹 Minimise sedentary time — aim to break up sitting every 30–60 mins.

👣 Steps per day:
📊 Research suggests: ✔️ 7,000–9,000 steps/day is linked to significantly lower risk of cardiovascular disease and early mortality (JAMA Network Open, 2021). ✔️ Beyond ~10,000 steps/day, benefits plateau — so consistency matters more than chasing a magic number.

🧠 Why it matters for your spine & joints:
🔹 Regular activity improves spinal mobility and reduces back & neck pain risk. 🔹 Resistance training builds resilience in muscles, tendons, and joints. 🔹 Aerobic activity supports recovery, mood, and overall energy.

📚 Backed by the latest evidence:
WHO 2020 Guidelines on Physical Activity & Sedentary Behaviour
JAMA Netw Open, 2021: Steps & mortality outcomes
British Journal of Sports Medicine, 2022: Exercise as preventive medicine

📍 Bottom line: Aim for daily movement, hit your weekly strength + cardio goals, and build habits that keep your body moving well — for life.
🙌 Need help building a program that fits YOUR goals (and protects your spine)? Book in with our team today.

🦴💥

12/08/2025

MID-BACK & UPPER TRAP PAIN? 💥
 That ache between your shoulder blades or tightness across the tops of your shoulders isn’t just “bad posture” — it’s often thoracic spine dysfunction combined with upper trapezius muscle overload.

🧠 Common causes we see: 🔹 Thoracic facet joint irritation 🔹 Muscular strain or overuse (esp. upper trapezius & rhomboids) 🔹 Postural loading from desk work (“rounded shoulders”) 🔹 Poor scapular stability affecting shoulder & neck mechanics 🔹 Referred pain from cervical or rib joints

💪 How we help at Sydney Spine & Sports Clinic: ✔️ Spinal adjustments to improve thoracic mobility & alignment ✔️ Soft tissue release for upper traps, rhomboids & surrounding musculature ✔️ Postural retraining to reduce forward head & rounded shoulder stress ✔️ Scapular stability & strengthening drills (mid/low trap, serratus anterior) ✔️ Breathing mechanics training to unload accessory neck/shoulder muscles

📚 What does the research say? 🔹 A 2023 Musculoskeletal Science & Practice review found that thoracic spinal manipulation combined with exercise improves pain and function in people with mid-back and shoulder/neck symptoms.
 🔹 A 2021 Journal of Orthopaedic & Sports Physical Therapy (JOSPT) guideline highlights thoracic manipulation as an effective adjunct for neck, mid-back, and shoulder dysfunction.
 🔹 EMG studies show upper trapezius overactivation is common in people with forward head posture and shoulder pain — and that targeted strengthening of the mid/lower traps helps rebalance muscle activation.

📍 Bottom line: addressing both the joints and muscles of the thoracic spine and upper traps can get you moving, lifting, and breathing better — pain-free.

🦴💥

05/08/2025

NECK PAIN HOLDING YOU BACK?
 Whether it’s from long hours at your desk, poor posture, or a recent strain, neck pain is one of the most common reasons people see a chiropractor — and the results can be life-changing ✅

🧠 Common neck conditions we see: 🔹 Cervical facet joint dysfunction 🔹 Muscle tension & trigger points 🔹 Postural-related neck pain (tech neck) 🔹 Cervicogenic headaches 🔹 Whiplash-associated disorders (WAD)

💪 How we manage it at Sydney Spine & Sports Clinic: ✔️ Gentle spinal adjustments to restore neck mobility ✔️ Soft tissue therapy for tight or overactive muscles ✔️ Postural correction & ergonomic advice ✔️ Rehab exercises to strengthen deep neck stabilisers ✔️ Headache relief strategies for tension-type and cervicogenic headaches

📚 What does the science say? 🔹 A 2022 systematic review in BMJ Open found that manual therapy combined with exercise was more effective than usual care for chronic neck pain. 🔹 The 2021 European Spine Journal review supports spinal manipulation as a safe, effective treatment option for mechanical neck pain and cervicogenic headaches. 🔹 A 2020 Cochrane review also showed that spinal manipulation can provide short-term improvements in pain and function for neck conditions.

📍 Our approach is always evidence-based, tailored to your needs, and focused on lasting results — not just quick fixes.
Book in today and let’s help you move freely again.

🦴💥

29/07/2025

🚨 LOWER BACK PAIN? YOU’RE NOT ALONE. 🚨
�Lower back pain is the leading cause of disability worldwide — but the good news? It’s highly treatable when addressed early and holistically 💡

👨‍⚕️ Chiropractors commonly manage conditions like:�🔹 Lumbar disc injuries (e.g. disc bulge/herniation)�🔹 Facet joint dysfunction�🔹 Sacroiliac joint pain�🔹 Muscle strain/spasm�🔹 Chronic nonspecific low back pain

💪 How chiropractic care can help:�✔️ Spinal manipulative therapy (SMT) to restore joint mobility�✔️ Soft tissue techniques to release muscular tension�✔️ Exercise rehab programs to build strength and resilience�✔️ Postural and ergonomic advice for long-term relief�✔️ Pain education and self-management strategies

📚 What does the research say?�✅ A 2023 systematic review and meta-analysis in BMJ Open confirmed that SMT is moderately effective in reducing pain and improving function in both acute and chronic low back pain.�✅ The 2021 Lancet Series on Low Back Pain recommends a multimodal approach, including manual therapy, active exercise, and education — aligning perfectly with chiropractic care.
🧠 Bottom line: Evidence-based chiropractic care can be a game changer for managing low back pain and helping you return to the activities you love.

📍 Need help with your lower back? Book a consult with our team of experts today!

🦴💥

16/07/2025

📍 Not Just an Adjustment—Real Connection

At the Sydney Spine and Sports Clinic, we believe healing starts with trust. Whether it’s your first visit or you’re reconnecting after some time, you’re not just a patient—you’re part of our community.

💼 Owned and operated locally, our practices are grounded in real relationships, tailored care, and a commitment to helping you feel your absolute best. We combine expert chiropractic techniques with genuine understanding—because you deserve both results and respect.
We have offices in Pagewood, Double Bay and above Town Hall Station in the Sydney CBD.

🙌 We are here to serve, support, and guide you on your health and wellbeing journey—always with a personal touch.

📣 Come in for your custom consultation today, and experience the care you’ve been waiting for.

Visit our website to book in at one of our 3 clinics today. www.sydneyspine.com.au

14/07/2025

Term 3, 10 week ladies' strength training program starts 21st July 2025! 💪
Limited spots available! Get in touch if you would like to join.
Sandy Sher is an Exercise Physiologist with 25 years of experience. She has opened up a new studio in Randwick and will be running some small group strength and weight training groups when school goes back in July.
The focus is to educate you on how to utilize weights to increase your muscle mass and bone density. We know that as our estrogen drop going into perimenopause and menopause, it leads to a reduction in our muscle mass and bone density.
The program will also be focusing on balance training exercises. It’s a 10-week program for Term 3 and you can choose to join 1, 2 or 3 sessions per week.
Let’s aim to get stronger in 2025! 🏋️‍♀️
Spots are filling up fast, so contact us today to secure your spot for next term.
Fill in the form if you are interested in joining and we will send you some more information.
https://forms.gle/M3cddvksgMGoXeFb6
Or scan the QR code on the poster
Please feel free to contact us if you have any more queries.
Info@randwickep.com.au
www.randwickep.com.au
Phone 0412388705

08/07/2025

🌀 What Actually Happens During a Chiropractic Adjustment? 🌀

💡 What Is a Chiropractic Adjustment?
A chiropractic adjustment—aka spinal manipulative therapy (SMT)—is a targeted, controlled force applied to a joint (usually in the spine) to improve motion, reduce pain, and restore function.
It’s like a gentle reset for your spine and nervous system. 🧠✨

🗯️ So What’s the Cracking Sound?
That satisfying pop isn’t bones breaking—it’s gas! 💨 Tiny bubbles of oxygen, nitrogen, and CO₂ build up in your joints. When the joint is gapped slightly during the adjustment, the pressure change releases those gas bubbles—pop!

📚 What Does the Science Say?
Recent research supports the benefits of spinal manipulation, especially for: ✔️ Low back pain ✔️ Neck pain ✔️ Headaches (especially tension-type and cervicogenic) ✔️ Improved joint function & range of motion
🔬 According to a 2023 systematic review in the BMJ and guidelines by the American College of Physicians: Spinal manipulative therapy is as effective (or better!) than medications and exercise for certain musculoskeletal conditions, especially when combined with movement rehab.
✅ It’s safe ✅ It’s evidence-informed ✅ And yes… that crack does feel kinda great 😉

👐 Ready to get things moving again? Book in with the team at Sydney Spine and Sports Clinic and feel the difference!

01/07/2025

STORMED IN? STAY STRONG INDOORS! 🏋️‍♂️✨
 With wild weather rolling into Sydney, it’s time to bring the movement indoors! Don’t let the storm stop your flow—here are our Top 5 Tips to Stay Active Inside 🏡💪

👟 1. Couch Squats for the Win Got a couch? You’ve got a gym! Try 3 sets of 15 couch squats to keep those glutes and quads firing. Try holding onto any rouge children to make it even more challenging. ✅

📱 2. 5-Minute Mobility Breaks Set a timer every hour for a quick stretch: neck rolls, thoracic twists, cat-cow and hip openers. Keep your joints happy and your spine even happier. Your future self says thanks. 🌀🧘‍♀️

💻 3. Deskercise During Zoom Calls No one has to know! Try seated marches, calf raises or shoulder blade squeezes. Every little bit counts, especially when screen time spikes. 💻🚶‍♀️

🧺 4. Turn Chores Into Cardio Vacuum lunges, laundry squats and dishwashing heel raises—get creative! Turn your storm-cleanup into a sneaky workout. 🌪️🧼

🏃‍♂️ 5. Try Our 10-Min Storm Circuit ✔️ 20 air squats ✔️ 15 push-ups (knees or toes!) ✔️ 20 mountain climbers ✔️ 30s plank Repeat x3 rounds. No gear needed—just good vibes and a towel to mop up the sweat 💦

Remember: movement is medicine—especially when the weather’s wild. If you need help with your form or are dealing with any aches, we’re just a message away! 📩

Stay safe, stay dry, stay moving!💙🌀

24/06/2025

🏃‍♂️🏋️‍♀️🧘‍♀️ Unlock Your Performance Potential with Chiropractic Care!

At Sydney Spine and Sports Clinic, we don’t just help people recover—we help them perform. Whether you’re a weekend jogger, competitive CrossFitter, or dedicated yogi, chiropractic care can help you move better, feel stronger, and perform at your peak. Here’s how:

💓 Cardiovascular Performance (e.g., Running or cycling): Spinal manipulative therapy (SMT) and soft tissue work can improve joint mobility, reduce muscle tension, and correct movement asymmetries—all of which can lead to improved stride efficiency, reduced risk of overuse injuries, and better oxygen uptake (Gyer et al., 2019; Christiansen et al., 2018).

🏋️ Strength Training (e.g., Weightlifting, CrossFit, Strongman): Chiropractic care enhances neuromuscular function by optimizing spinal alignment and joint biomechanics. Studies show SMT can lead to increased muscle activation and strength output in key movements like deadlifts and squats (Botelho & Andrade, 2012; Niazi et al., 2015). Soft tissue therapy further aids recovery and tissue resilience, while targeted rehab improves joint stability.

🧘‍♀️ Flexibility & Mobility (e.g., Yoga, Pilates): Regular chiropractic sessions support tissue extensibility and joint range of motion. SMT combined with stretching and mobility work has been shown to improve flexibility and reduce perceived stiffness, making your practice feel smoother and safer (Millan et al., 2021; Kachanathu et al., 2022).

Chiropractic is more than “cracking backs.” It’s a performance tool that integrates manual therapy, movement correction, and active rehabilitation tailored to your goals—whether it’s running faster, lifting heavier, or moving with more freedom.

📍Book your performance tune-up with our team today at Sydney Spine and Sports Clinic.
 

17/06/2025

🦴✨ “If you can’t touch your toes, this one’s for you…” ✨🦴

Flexibility and mobility are the Vegemite and butter of healthy movement — different, but better together. 🧈

🔍 So what’s the difference?
• Flexibility = how far your muscles can stretch
• Mobility = how far your joints can move with control

💪 Here’s the twist (pun intended): Research is showing that full-range strength training can be just as effective, or even more effective, than static stretching for improving mobility. 🤯 That means doing deep squats might help your hips more than folding yourself into a human pretzel ever will. (Schoenfeld & Grgic, 2020; Afonso et al., 2021)

👣 BUT WAIT — before you cancel your hamstring stretches forever…
📌 Stretching still has major benefits:
• Reduces muscle stiffness ✅
• Has been shown to improve the flexibility of our arteries, improves circulation, and leading to reduced mortality (Cho et all., 2023) ✅
• Helps maintain posture & reduce risk of injury ✅
• Can support recovery & mental relaxation ✅
• Keeps you feeling like a human and not a rusty robot ✅

🧠 A 2021 meta-analysis even found that both static stretching and strength training improved range of motion — so pick your poison (or better yet, do both!).
💃🏋️

🚀 TL;DR: Want to move better, feel looser, and prevent injuries? Don’t skip your stretches… but also lift through a full range of motion like a boss. Your future self will thank you. 🙌

➡️ Need help putting together a plan that works for YOUR body? Book in with our team at Sydney Spine and Sports Clinic — we’ll get you moving like a panther in no time. 🐆

Address

Mezzanine Level, 580 George Street
Sydney, NSW
2000

Opening Hours

Monday	11am - 6:30pm
Wednesday	7am - 1pm
Thursday	11am - 6:30pm
Friday	7am - 2pm

Telephone

+61449542872

Website

https://www.sydneyspine.com.au/

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