Chiropractic and Osteopathy are effective gentle treatments for all ages. Our experienced and professional team are ready to help free you from Pain Today.
50+ years experienced team providing Pain Relief care to those suffering with Back/Neck Pain - extremity issues - Arthritic pain - Sciatica - Head aches - Migraines We are located in Welwyn Garden City. Lots of off road parking. Call us today! 01707 333390
26/11/2025
Join us for todays post on Yoga Poses for Spinal Health 🧘🏼
It helps in multiple different ways and this post consists of easy to do stretches/exercise that you can do at home🙆🏽♂️
🔔 Tips for Safe Practice:
Move slowly and mindfully, especially if you have back pain or a spinal condition.
Keep your core engaged to support the spine.
Breathe deeply and evenly through each pose.
Avoid deep twists or extreme backbends if you're dealing with injuries.
25/11/2025
Now the colder months are approaching its very common for our bodies to feel stiff and sore.
🩺 How Chiropractors Can Help with Cold-Related Joint Pain:
1. Spinal and Joint Adjustments
Chiropractors use gentle, targeted adjustments to realign the spine and joints.
This can improve mobility, reduce stiffness, and ease nerve pressure—which may worsen in cold weather.
2. Improving Blood Flow
Adjustments and certain therapies can enhance circulation, helping warm up joints and deliver nutrients to affected areas.
3. Reducing Muscle Tension
Cold weather often causes muscles to tighten around joints.
Chiropractors use manual therapy and soft tissue techniques to relax muscles and reduce pressure on joints.
4. Correcting Posture and Movement
Poor posture or body mechanics can worsen joint pain in cold months.
Chiropractors assess your posture and movement and may suggest stretches, exercises, or ergonomic changes.
5. Lifestyle and Exercise Advice
Chiropractors often provide tips on warm-up routines, low-impact exercises, and joint-friendly activities for colder seasons.
6. Supplement and Nutritional Guidance
Some may recommend anti-inflammatory diets, vitamin D, or omega-3s to support joint health—especially when people get less sun exposure in winter.
🤲 How Massage Helps with Joint Pain:
1. Improves Blood Circulation
Massage increases blood flow to the affected areas, helping to warm up stiff joints and deliver oxygen and nutrients to tissues.
2. Reduces Muscle Tension and Stiffness
Cold weather can cause muscles around joints to tighten. Massage relaxes these muscles, which reduces pressure on the joints and eases pain.
3. Enhances Joint Flexibility
Regular massage helps keep muscles and connective tissues more flexible, which improves range of motion and reduces stiffness.
4. Stimulates Endorphin Release
Massage triggers the release of endorphins, which helps reduce the perception of pain.
5. Decreases Inflammation
Some massage techniques can help reduce swelling and inflammation around joints.
6. Promotes Relaxation and Stress Relief
Stress can make pain worse. Massage promotes relaxation, this helps reduce overall pain sensitivity.
24/11/2025
Postpartum Lower Back Pain
Are you experiencing any lower back pain after recently giving birth? Then this is the post for you!
Today's post is all about lower back pain in postpartum women.
Read the slides below to learn more about why you might experience low back pain after birth, what stretches you can do that might help and how WE can help YOU to get out of pain
If you found this post helpful, be sure to spread the knowledge by liking, commenting and sharing, or tagging a friend in the comments!
If you have any questions, or would like us to schedule a FREE Telephone Consult contact us ☎ 01707 333390
22/11/2025
Everyday Top 4 Vitamins Our Body Needs
Vitamin A:
🔹Supports Vision
🔹Boosts Immune System
🔹Promotes Healthy Skin and Cells
🔹Helps skin repair and maintain itself.
🔹Supports growth and development of cells and tissues.
🔹Aids Reproduction and Growth
Vitamin B:
🔹Energy Production
🔹Brain and Nervous System Health
🔹Red Blood Cell Formation
🔹DNA and Cell Growth
Vitamin C
🔹Boosts Immune System
🔹Promotes Healthy Skin
🔹Acts as an Antioxidant
🔹Improves Iron Absorption
🔹Supports Healing
Vitamin D
🔹Strengthens Bones and Teeth
🔹Supports Immune System
🔹Improves Muscle Function
🔹Supports Mood and Mental Health
21/11/2025
Happy Monday dear Guests, Friends & Followers,
In more recent weeks we have had a number of guests who have had dry needling for the first time. Many did not no much about it. So we thought this monday we would share a little to more -
𝑾𝒉𝒂𝒕 𝒊𝒔 𝑫𝒓𝒚 𝑵𝒆𝒆𝒅𝒍𝒊𝒏𝒈?
There are many health benefits to dry needling, that you may not have known!
Benefits:
- Relaxes muscles
- Boosts blood flow
- Reduces inflammation
- Triggers healing response
- Reduces pain
- Increased range of motion
- Restores function
Please read through the slides to learn all about a treatment that we offer at the centre, called 'dry needling'
20/11/2025
It’s that time again! Testimonial Thursday, this week we've shared 3 of our latest amazing 5 ⭐ reviews from guests currently in our care. Today we celebrate 3 reviews raving about our chiropractic, massage and customer service brilliance - thank you wonderful guests for the lovely words.
Have you left us a 5 ⭐ review on our Google or page?
If not please do as your journeys as our guests have such a strong impact on new guests wanting to start their journey with chiropractic care or massage therapy, your words could be the reason someone new comes along!
Best Health & Well Wishes
Team HVC
19/11/2025
𝗕𝗲𝗻𝗲𝗳𝗶𝘁𝘀 𝗼𝗳 𝗣𝗿𝗲𝗴𝗻𝗮𝗻𝗰𝘆 𝗠𝗮𝘀𝘀𝗮𝗴𝗲
Here at our Health Care Centre, our Massage Therapists are qualified in all sorts of massage techniques. One of their skills is pregnancy massage (Molly). Having massage while pregnant has many benefits both physical and psychological.
Your body is going through a lot of changes as you grow that little one in your tummy. As your bump grows, it creates a forwards and downwards pull on the lower back. Your centre of gravity moves, increasing the lumbar curve in your back. These changes can create strains, aches and pains.
The body also goes through hormonal changes. When pregnant, the hormone relaxin is produced, which loosens the joints and can affect their stability. Some women find this can aggravate old joint injuries, and massage can help with relieving tight and tired muscles.
Pregnancy can create general tightness and strain in your legs, lower back and hips as well as in the neck and upper / mid back due to increased breast size in preparation for lactating.
Pregnancy is a wonderful time, but it can also be stressful and challenging at times. Having a massage can:
• Encouraging relaxation
• Relieve pain, stiffness and stress
• Improve circulation
• Aid lymphatic drainage
• Boost mood, helping to combat depression and anxiety
Worries about how your massage therapist will accommodate your growing bump?
Massage can be done lying on your front on a super comfy doughnut-shaped cushion which provides support for your bump.
Or if you prefer, you can have your massage on your side or in a seated position, however you are most comfortable.
If you have any questions about pregnancy massage
Give us a call on 01707 333390
Send us an email to hello@healthandvitalitycentre.uk
18/11/2025
This Weeks Team Tuesday is about the amazing Chris Pickard.
Chris joined us 16 months ago, he is a fabulous practitioner.
He has had 2 wonderful clinics of his own, but is closing his most recent and moving to join the Health and Vitality Centre Team Full Time.
Chris will be available 5 Days a week from September 30th 2024.
He has known Paula as a professional and friend for many years which is why he works with us as well.
Chris's knowledge of Health and illness and the solutions in my opinion is up there with the very best advisors and health professionals in the world. Which is why Chris also has many overseas clients that he care cares as our local community.
He is an author as well. Books are available for purchase in the clinic
Chris we love you being part of the HVC Team.
We also look forward to welcoming Chris's existing guests to the Health and Vitality Centre.
17/11/2025
🏋🏼Common Hip-Related Conditions Addressed in Chiropractic Care🩻🤕
Disclaimer: This blog is intended for informational purposes only and is not a substitute for professional medical advice. Please consult a qualified healthcare professional for advice tailored to your situation.
Mechanical Hip Pain and Dysfunction
Mechanical hip pain and dysfunction is one of the most common issues we see as chiropractors. It is often prevalent in people who have experienced lower back or body pain for over six months (chronic pain), during which the body has more time to react and alter the biomechanics of the hip joint or surrounding areas. This may present as joint restrictions or soft tissue imbalances.
Our Approach:
As part of a cohesive treatment plan, your chiropractor will address these altered biomechanics by:
• Increasing mobility through mobilisations or gentle adjustments
• Applying soft tissue techniques
• Tailoring a specific course of care to your body and the areas of dysfunction
• Guiding you through stretches and strengthening exercises to improve joint motion, reduce pain, and address related muscle tension
Referred Pain from the Lumbar Spine
There are several conditions affecting the lower back—whether nerve, joint, muscle, or disc related—that can refer pain to the hip. Chiropractors perform a thorough history and examination to find the root cause of the pain, addressing it in line with NHS and NICE guidelines (NICE, 2016).
Check out our blog on ‘Understanding Sciatica – Symptom, Not The Condition’ to learn more.
Hip Bursitis and Soft Tissue Strain
The hip joint contains small fluid-filled sacs called bursae that help cushion the joints during movement. Various factors can lead to inflammation of the bursae, resulting in bursitis. Likewise, the muscles, tendons, and ligaments surrounding the joint can become irritated or strained/sprained, leading to localized pain and discomfort around the hip.
Our Approach:
If your pain is localised to the hip joint, chiropractic care may be a good option. Manual therapy—combined with stretching and strengthening exercises—and ergonomic recommendations to reduce repetitive strain can be effective in reducing local pain and lowering the risk of future injuries.
As we age, our bodies naturally undergo degenerative changes. Although degenerative conditions like osteoarthritis cannot be reversed, they can be managed through a combination of medical, physical, and lifestyle interventions. Many people seek chiropractic care alongside advice from their doctor to help maintain function and reduce discomfort.
Our Approach:
Chiropractic care can help by improving joint mechanics and incorporating strength work into your treatment plan—especially important since a sedentary lifestyle can contribute to stiffness and muscular weakness that exacerbate hip discomfort. For more detailed guidance on managing osteoarthritis, please see the NICE guidelines (NICE, 2014).
Lifestyle Factors Affecting the Hip
Many of the hip conditions mentioned are significantly influenced by lifestyle factors such as diet, exercise, weight, repetitive movements, and posture. Chiropractors, working within their scope of practice, can offer advice on these factors as part of a comprehensive management strategy:
Overall Health and Diet:
A balanced diet that supports joint health—rich in anti-inflammatory foods and nutrients like omega-3 fatty acids, vitamin D, and calcium—can play a supportive role in maintaining hip function.
Physical Activity:
Regular exercise helps to maintain muscle strength, joint flexibility, and overall mobility. Building strength gradually is important since shortcuts (such as not warming up) can lead to further injury.
Weight Management:
Excess body weight or poor weight distribution places additional stress on the hip joints, potentially accelerating degenerative changes and increasing the risk of conditions like osteoarthritis. Weight management through diet and exercise is often recommended.
Ergonomics and Posture:
Poor posture or repetitive movements—whether at work or during leisure—can contribute to imbalances in the hip and lower back. Your chiropractor may suggest ergonomic adjustments for your work and home environments (e.g., proper seating, lifting techniques, and workstation setup) to reduce mechanical stresses on your body.
Repetitive Stress and Injury Prevention:
Repeated overuse or injury (common in sports and physically demanding jobs) can lead to hip pain or injury. Preventative strategies—such as incorporating proper warm-up exercises and periodic rest—are essential in reducing the risk of injury.
The Evidence
Chiropractors are proud to be evidence-based practitioners. Our treatment approach is tailored to you, your history, and examination findings, along with evidence from research and similar patient recoveries. Chiropractic care works well as a complementary approach alongside other medical treatments, especially for complex hip conditions, and there are many reports of improved function and decreased pain when patients follow the recommended care plan.
Always consult your chiropractor to ensure that you receive advice specific to your presentation and to learn what is safe and effective for your body.
Click on the link below to see our Vlog of suggested stretches. 🤳🏼
References:
National Institute for Health and Care Excellence (NICE). (2016). Low back pain and sciatica in over 16s: assessment and management (NG59). Retrieved from https://www.nice.org.uk/guidance/ng59
National Institute for Health and Care Excellence (NICE). (2022). Osteoarthritis in over 15s: diagnosis and management (NG226). Retrieved from https://www.nice.org.uk/guidance/ng226
Royal College of Chiropractors (RCC). Retrieved fromhttps://rcc-uk.org/wp-content/uploads/2020/09/Chiropractic-the-facts-v4.pdf
17/11/2025
Common Hip-Related Conditions Addressed in Chiropractic Care
Disclaimer: This blog is intended for informational purposes only and is not a substitute for professional medical advice. Please consult a qualified healthcare professional for advice tailored to your situation.
Mechanical Hip Pain and Dysfunction
Mechanical hip pain and dysfunction is one of the most common issues we see as chiropractors. It is often prevalent in people who have experienced lower back or body pain for over six months (chronic pain), during which the body has more time to react and alter the biomechanics of the hip joint or surrounding areas. This may present as joint restrictions or soft tissue imbalances.
Our Approach:
As part of a cohesive treatment plan, your chiropractor will address these altered biomechanics by:
• Increasing mobility through mobilisations or gentle adjustments
• Applying soft tissue techniques
• Tailoring a specific course of care to your body and the areas of dysfunction
• Guiding you through stretches and strengthening exercises to improve joint motion, reduce pain, and address related muscle tension
Hip Bursitis and Soft Tissue Strain
The hip joint contains small fluid-filled sacs called bursae that help cushion the joints during movement. Various factors can lead to inflammation of the bursae, resulting in bursitis. Likewise, the muscles, tendons, and ligaments surrounding the joint can become irritated or strained/sprained, leading to localized pain and discomfort around the hip.
Our Approach:If your pain is localised to the hip joint, chiropractic care may be a good option. Manual therapy—combined with stretching and strengthening exercises—and ergonomic recommendations to reduce repetitive strain can be effective in reducing local pain and lowering the risk of future injuries.
Hey everyone! 💙 Did you know that chiropractic care isn’t just about back pain? It’s a holistic approach to health that can help you feel your best! 🙌✨
Here are just a few amazing benefits of chiropractic care:
Pain Relief: Say goodbye to headaches, neck pain, and lower back discomfort!
Improved Mobility: Enhance your flexibility and movement with regular adjustments.
Boosted Immune System: Keep your body strong and resilient!
Better Sleep: Enjoy restful nights and wake up refreshed.
Stress Reduction: Experience relaxation and improved mental clarity.
Whether you’re an athlete, a busy parent, or child just looking to enhance your overall wellness, chiropractic care can support your journey to a healthier you. 🏃♂️💪
Ready to unlock your potential?
Let’s connect and chat about how chiropractic can make a difference in your life! 💬👇
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Contact The Practice
Send a message to The Health & Vitality Centre Welwyn Garden City:
Our professional, experienced and highly skilled team provide safe and effective chiropractic, osteopathy and massage care to all ages.
We are fully registered and have a beautiful well equipped centre to take care of your needs. There is ample on site parking.
At the centre, treatment is given in comfortable relaxed surroundings to aid in your pathway back to health. We aim to help you gain knowledge regarding your condition. We feel that ‘Knowledge is Power’ therefore the more you understand about your condition the better your overall recovery will be.
There are many factors incorporated in leading a healthy pain free life and we aim to give nutritional, lifestyle, ergonomic and exercise advice. This helps to educate and empower our guests to long term health, by offering a total package of care.
So, if your body is stopping you doing the things that you love due to pain and dysfunction, such as to getting back to a sport, exercise, gardening, being able to lift your children/grandchildren, feeling like ‘yourself’ again contact the centre to book an appointment.
Don’t let pain ruin your quality of life. Do something about it today.
Based in Welwyn Garden City, a few minutes away from train and bus stations.
