The Pain and Injury Clinic, Stratford-Upon-Avon

05/06/2025

🧠💥 Still in pain — but your scan says you're “fine”?

You’re not imagining it. And you’re not broken.

Persistent pain is often less about damage and more about an overprotective nervous system. That’s why movement, done the right way, can actually help you feel better - not worse.

At The Pain and Injury Clinic, Stratford-Upon-Avon, we use a powerful technique called graded exposure - gradually reintroducing movement in a way that calms your system and builds trust in your body again.

✅ Safe and structured exercise
✅ No scary workouts
✅ Build strength, reduce pain
✅ Backed by modern pain science

It’s not about “pushing through the pain.” It’s about working with your body - not against it.

If you’ve been avoiding movement because you're afraid of doing more damage... this approach could change everything. 🙌

👉 Book your consultation today or message us to learn more.

We’ll help you wind pain down and move forward with confidence.

📍 The Old Toll House, Bridgefoot
📞 01789 507490
🌐 https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/

15/05/2025

Are Back Braces Helping or Holding You Back?

It’s a question we get asked all the time at the clinic.

✔️ “Should I wear a support belt?”
✔️ “Will a brace protect my back?”
✔️ “Is it bad to use one at the gym or at work?”

Here’s the truth we share with our patients:

👉 Your body has a built-in support system - your core muscles.
If they’re not doing their job, no brace will fix the problem for you.

Braces might feel good in the moment, but long-term, they can lead to muscle weakening and dependency. If you want lasting relief from back pain, you need to retrain your body, not restrict it.

Yes, elite athletes sometimes use belts - but they’re not using them to avoid core engagement. They’re bracing against them to enhance it. Big difference.

If you're currently relying on a back support or just unsure what your next step should be - this article explains it all:

👉 https://www.linkedin.com/pulse/back-supports-helping-you-holding-ben-james-rnxde

And if you’re local and ready to move past pain and into strength, I’d love to help.

📍 Book a consultation here and let’s get your back truly supported - from the inside out: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/

08/05/2025

🧠 Back Pain Isn't the Problem… It's the Warning Light 🚨

If you’re dealing with back pain, I want you to hear this clearly:

👉 Your back isn’t broken.
👉 Your pain isn’t random.
👉 And treating only the pain? That’s why it keeps coming back.

Most back pain we see in the clinic isn’t caused by something “going wrong” in the back itself. It’s often the result of something else:

🔹 Stiff hips
🔹 Weak or inactive core
🔹 Poor posture and breathing habits
🔹 Chronic stress
🔹 Sitting too long, moving too little

The truth?

Back pain is a symptom. Not the cause.
Covering it up with painkillers or chasing where it hurts rarely works long term.

✅ At our clinic, we look deeper.
✅ We figure out why your back is under pressure.
✅ And we help your body move and function the way it was designed to.

This week I wrote an article that explains it all - why back pain is usually just the messenger, and how you can start fixing the real issue.

📖 Read it here: https://www.linkedin.com/pulse/back-pain-symptom-cause-ben-james-08afe

If your back pain keeps coming back…
It’s time to try a smarter, more holistic approach.
That’s what we do here every day.

📩 Book your appointment here: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/

01/05/2025

🪑 Your Chair is Killing You (But Not for the Reasons You Think)

Lower back pain. Tight hips. Poor posture. Brain fog.

We see it in the clinic every week - and it all starts with one seemingly harmless habit:

Sitting too much.

But here’s the truth:

It’s not just your back that suffers.

Prolonged sitting is linked to:

🔻 Decreased spinal stability
🔻 Poor circulation
🔻 Metabolic dysfunction (yes, even weight gain and blood sugar issues)
🔻 Increased risk of early death - even if you exercise

In our latest article, we break down:

✅ Why your chair might be quietly wrecking your health
✅ How poor sitting habits are linked to pain and performance
✅ Simple daily movements that can protect your spine, nervous system, and long-term wellbeing

👉 Read the full article on LinkedIn: https://www.linkedin.com/pulse/your-chair-killing-you-reasons-think-ben-james-p709e

👋 If you’re struggling with lower back pain, tightness, or postural fatigue, chiropractic care can help restore balance and function - so your body works with you, not against you.

📞 Contact us today to book an assessment or follow the link to book online: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/.

Your spine will thank you.

We’ve all heard the phrase “sitting is the new smoking.” But let’s be honest - it’s not the chair’s fault! It’s not even the act of sitting.

16/04/2025

Is your lower back constantly stiff, sore, or just not quite right?

You stretch. You rest. You might even take painkillers.
But the pain keeps coming back. Sound familiar?

Here’s the truth most people don’t hear:

👉 Stretching alone won’t fix your lower back pain.

In fact, for many people, it can actually make things worse.

At our clinic, we take a completely different approach - built on the proven research of world-renowned spine expert Dr. Stuart McGill.

We focus on:

✅ Building spinal stability
✅ Teaching you how to move without triggering pain
✅ Creating lasting relief - not just short-term fixes

🔹 Book a consultation and let’s figure out what’s really causing your pain.

We’re based right here in Stratford, inside the Toll House on Clopton Bridge.

Friendly, professional, and focused on long-term results.

Spots fill up fast - follow the link to book online now: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/

07/04/2025

Stronger Lats, Stronger Core, Healthier Spine

When people talk about the “core,” they often think of the six-pack muscles... but that’s just the surface.

There’s one muscle group that’s often forgotten - yet it plays a huge role in protecting your spine and preventing injury: the lats (latissimus dorsi).

Whether you’re lifting weights, carrying the shopping, throwing a ball with the kids, or even just opening a door - the lats help stabilise your spine and keep you moving well. 💪

🧠 Research by leading spine expert Dr. Stuart McGill has shown how important the lats are for core stiffness - the kind of deep strength that protects your lower back and helps prevent pain.

Yet most people don’t use them properly…
Why?

✅ Modern posture
✅ Overfocus on “abs only” training
✅ Lack of guidance on how to actually engage the lats in real life

At our clinic, we don’t just treat pain - we help you move better, build real strength, and prevent injuries in the first place.

👣 If you're struggling with back pain or want to move with more control and confidence, we can help.

📍Book a consultation at our chiropractic clinic in https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/ and let's get your core working the right way.

Because strong lats = strong spine. And that’s the foundation for everything.

03/04/2025

Is Stress Making Your Pain Worse?

We all deal with stress - but did you know it could be keeping you in pain and slowing your recovery?

Stress increases muscle tension, makes inflammation worse, and even reduces your body’s ability to heal. If you're struggling with back pain, tight shoulders, or poor sleep, stress might be playing a bigger role than you think.

The good news? Simple habits like deep breathing, gentle movement, and better sleep can help shift your body into a recovery state.

I’ve put together an article on how stress affects your body and, more importantly, what you can do about it. Read it here by following the link below.

If stress is taking a toll on your body, we’re here to help. Book an appointment and let’s get you back to feeling your best!

📍 The Pain and Injury Clinic, Stratford-Upon-Avon – Located on Clopton Bridge
📞 Book here: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/

Stress: The Silent Roadblock to Recovery We all know stress is bad for us. But do we really understand how deeply it impacts our ability to heal, recover, and perform at our best? Whether you’re dealing with chronic back pain, struggling with energy levels, or trying to optimise your health for pe...

31/03/2025

Feeling Stressed? Maybe It’s Time to Take the Plunge! ❄️🛁

Cold water therapy - whether it’s an icy shower, a dip in a cold lake, or a quick splash of cold water on your face - has been gaining traction in the wellness world. But did you know it could also help with chronic stress?

💆‍♂️ How It Works:

When exposed to cold water, your body activates the parasympathetic nervous system, which is responsible for helping you relax. It also stimulates the vagus nerve, reducing stress hormones like cortisol and boosting feel-good chemicals like dopamine and serotonin. The result? A calmer, more resilient you!

🌊 The Benefits:

✅ Lowers stress and anxiety levels
✅ Enhances mood and mental clarity
✅ Improves sleep quality
✅ Boosts resilience to daily stressors

🔹 A 10-week study on open-water swimming showed significant improvements in mood and reduced anxiety levels.
🔹 Another study linked cold water exposure to better sleep and lower inflammation - key factors in stress recovery!

⚠️ How to Start Safely:

👉 Start with a cold shower for 30 seconds and build up gradually
👉 Try splashing cold water on your face to stimulate the vagus nerve
👉 Always listen to your body - don’t overdo it!

Could cold water therapy be your new stress-relief secret?

💙❄️ Let us know in the comments if you've tried it!

27/03/2025

Wake Up Your Glutes: The Key to a Stronger, Healthier Back

If you spend hours sitting at a desk, commuting in a car, or relaxing on the couch, your glutes might be fast asleep - and that’s a big problem for your back health.

Gluteal amnesia, a term coined by Dr. Stuart McGill, refers to the weakening and underactivation of the glutes due to prolonged sitting. When your glutes aren’t firing properly, your lower back and hamstrings pick up the slack, leading to instability, poor movement patterns, and ultimately, pain and injury.

Why Are the Glutes So Important?

The glute muscles - especially the gluteus maximus - play a crucial role in stabilizing the pelvis, supporting spinal alignment, and generating power for movement. When they’re weak or inactive, other muscle groups compensate, often leading to:

✅ Increased lower back strain
✅ Tight hip flexors
✅ Poor posture and movement mechanics
✅ Greater risk of injury

How to Reactivate Your Glutes

The good news? Glute activation is trainable, and it’s never too late to wake them up. Whether you’re aiming to prevent back pain or recover from it, incorporating targeted glute exercises into your routine can make a significant difference.

1. Daily Movement Breaks

Prolonged sitting shortens the hip flexors, which inhibit the glutes. Stand up every 30-45 minutes, stretch your hip flexors, and do a few bodyweight squats to keep your muscles engaged.

2. Glute Activation Drills

Before workouts (or even after long periods of sitting), spend 5-10 minutes on activation exercises such as:

🔥 Glute bridges – Engage your glutes as you lift your hips off the floor.
🔥 Clamshells – Strengthen the glute medius to improve hip stability.
🔥 Banded lateral walks – Fire up the entire glute complex.
🔥 Single-leg hip thrusts – Enhance unilateral glute activation.

3. Strength Training for Long-Term Resilience

Once your glutes are activated, it’s time to build strength. Compound movements like deadlifts, squats, lunges, and hip thrusts help reinforce proper glute engagement and provide lasting protection for your back.

Take Action Today

Your back health depends on strong, active glutes. If you’ve been struggling with lower back discomfort or stiffness, glute activation could be the missing piece of the puzzle.

At The Pain and Injury Clinic, Stratford-Upon-Avon, we help clients restore movement, reduce pain, and build long-term resilience. If back pain is slowing you down, book an appointment today - we’ll assess your movement and create a personalised plan to get you feeling your best.

📅 Click here to schedule your consultation: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/📩 Have questions? Drop us a message—we’re here to help!

If you spend hours sitting at a desk, commuting in a car, or relaxing on the couch, your glutes might be fast asleep - and that’s a big problem for your back health. Gluteal amnesia, a term coined by Dr.

26/03/2025

Stiff Upper Back? It Could Be Causing Your Lower Back Pain!
Did you know that a lack of mobility in your upper back (thoracic spine) can put extra strain on your lower back?

Your lower back isn’t designed for excessive movement—but when your mid-back is stiff, the lower spine is forced to compensate, leading to pain, tightness, and even injury.

💡 The Science Backs It Up:
🔹 Research shows that improving thoracic mobility can reduce lower back pain and pressure on the spine (Kim et al., 2016).
🔹 Another study found that restricted mid-back movement forces the lower back to work harder, increasing the risk of discomfort and injury (Shirazi-Adl et al., 2010).

How to Improve Thoracic Mobility
Here are a few simple movements to help keep your spine healthy:

✔️ Foam Roller Extensions – Lie on a foam roller at mid-back level and extend gently over it. 15-10 minutes.
✔️ Cat-Cow Stretch – On hands and knees, slowly round and extend your back. 5-7 repetitions.
✔️ Seated Rotations – Sit tall, rotate your torso side to side. 10 reps per side.
✔️ Wall Angels – Stand against a wall, move your arms up and down while keeping contact. Great for posture too!

If you’re experiencing lower back discomfort, it could be a sign that your mid-back needs more movement.

At The Pain and Injury Clinic, Stratford-Upon-Avon, we take a full-body approach to back health. If you’re struggling with stiffness or pain, we can assess your spinal mobility and provide tailored care to get you moving and feeling better.

📍 Book an appointment today and take the first step toward a stronger, healthier back!

📞 Call us at 01789 507490 or book online: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/.

24/03/2025

No Quick Fixes - But Real Solutions Exist

In a world of quick fixes and overnight transformations, it’s easy to believe that relief from back pain should be instant. But the truth is, lasting change takes time, consistency, and the right approach.

If you’re struggling with back pain, there’s no magic pill or one-time treatment that will “fix” it. What works? Building better movement patterns, committing to the right exercises, and showing up for your body every day.

At the Pain and Injury Clinic we work to educate you so you feel confident in the things you're doing outside of the clinic and not just focussing on the work we're doing inside the clinic. This ensures we help you to achieve lasting results.

✅ Move well, move often
✅ Practice good spine hygiene
✅ Stay consistent - your future self will thank you

At The Pain and Injury Clinic, Startford-Upon-Avon, we help people just like you break free from pain and regain confidence in their movement. Book an appointment today and take the first step towards long-term relief.

📍 The Pain and Injury Clinic, Stratford-Upon-Avon. The Old Toll House, Bridgefoot, CB37 6YY

📅 Book your consultation today: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/

Chiropractor Stratford Upon Avon | Expert Treatment For Back Pain, Neck Pain, Sciatica, Shoulder Pain, And Sports Injuries | Easy Online Booking

21/03/2025

🛑 Struggling with back pain? Your breathing could be making it worse! 🛑

Most people don’t realise that poor breathing mechanics can weaken core stability, putting extra strain on the spine. If you're dealing with back pain, stiffness, or recurring discomfort, the way you breathe could be the missing piece of the puzzle!

At The Pain and Injury Clinic, Stratford-Upon-Avon we don’t just treat back pain - we help you understand the root cause so you can move better, feel stronger, and prevent future problems. Our approach combines expert chiropractic care with tailored advice on posture, movement, and breathwork for core stability.

✅ Reduce back pain
✅ Improve posture and movement
✅ Strengthen your core for long-term spine health

📅 Book your appointment today and start your journey to pain-free movement!

📍 The Pain and Injury Clinic, Stratford-Upon-Avon
📞 Call us on: 01789 507 490
💻 Book online: https://paininjuryclinic.co.uk/stratford-upon-avon-chiropractic-clinic/

Breathwork has become a hot topic in recent years, with more people recognising its benefits for stress reduction, focus, and overall wellbeing. But one area that is often overlooked is how breathwork relates to core stability and back health.