Centurion Chiropractic - Dr Marc Templeton

14/07/2025

15/06/2025

02/05/2025

Yip!! 😂

Happy Friday. 🤍

20/03/2025

I am (have) a pain in my neck!...

Although low back pain is still considered as the leading cause of years lived with disability, neck pain is not that far behind. And just like back pain, it can be equally debilitating and prevent us from performing our daily activities and even effecting our relationships (both professional and personal). However, the good news is that (in most cases) it can be resolved and prevented (to a large degree) but it will take some work from all sides to help mitigate some of the symptoms.

The general trends across the globe show that the higher incidences in neck pain occur in countries that have more of a corporate work (computer work) environment as well countries that have a lower economic status. These are also risk factors that may lead to the cause of neck pain. Additional factors that may play a role in the causes of neck pain:

• Psychological disorders – issues like anxiety, depression and other mood disorders can make neck pain significantly worse.
• Poor sleeping patterns
• Work-related postures – sitting for sustained postures or in awkward postures for hours on end.
• Cognitive behaviours/beliefs – often our beliefs around fear (and what it means) can perpetuate the pain you are currently experiencing.
There are a number of ways in which your neck pain can be alleviated. A check-up and visit to your trusted Chiropractor (or other healthcare professional) would be the first call. However, if you're dealing with neck pain, the following three exercises can help relieve tension, improve mobility, and strengthen the supporting muscles. As with any exercise, if the movements start cause further pain, please do stop the exercises.

1. Chin Tucks
The idea behind this exercise is to improve posture and strengthen deep neck flexors.
• Sit or stand tall with your shoulders relaxed.
• Tuck your chin straight back (as if making a double chin).
• Hold for 5 seconds, then relax.
• Repeat 10 times.

2. Upper Trapezius Stretch
The purpose behind this exercise is to relieve tension in the upper traps and side of the neck.
• Sit up straight and gently tilt your head to one side (ear toward shoulder).
• Hold for 20-30 seconds, feeling the stretch in your neck and shoulder.
• Switch sides.
• Repeat 3 times per side.

3. Shoulder Blade Squeeze (Scapular Retraction)
Upper back strength is crucial in assisting in alleviating neck pain. The purpose of this exercise is to strengthen the upper back muscles to improve posture and reduce neck strain.
• Sit or stand tall with your arms at your sides.
• Squeeze your shoulder blades together without shrugging.
• Hold for 5 seconds, then release.
• Repeat 10 times.

If you do have any concerning symptoms related to your neck pain, please do not hesitate to call and schedule an appointment with your trusted healthcare professional before continuing or beginning any exercise routine.

11/02/2025

This is something that we all need to be cognizant of… unless you have severe or major neurological fall-out which jeopardizes your day to day well being, seek as many opinions as you can before making that final decision.

16/10/2024

TODAY IS WORLD SPINE DAY! Today, October 16, we join the global community in celebrating World Spine Day, a day dedicated to raising awareness about spinal health and the importance of caring for your spine.

This year's theme is 'Support Your Spine'. Your spine is your body’s backbone—literally! It supports movement, protects the nervous system, and holds everything together. Let’s take a moment today to remind ourselves of the importance of proper posture, regular exercise, and healthy habits to keep our spines strong and pain-free.

🏃‍♀️ Move More: Regular activity can help maintain flexibility and strength in your spine. 🧘‍♂️ Stretch & Strengthen: Simple stretches and core exercises can make a world of difference. 🪑 Posture Check: Whether you’re at work or relaxing, maintain a posture that supports your spine. 💤 Rest Smart: Invest in good sleep posture with a supportive mattress and proper pillow alignment.

Take care of your spine, and it will take care of you! 💙 Let’s spread the word and make spinal health a priority. Share how you stay spine-healthy in the comments below! 👇

01/10/2024

WHO Guidelines for the treatment of low back pain

Low back pain is regarded as the leading cause of years lived with disability. It costs hundreds of millions on annual basis and the problem seems to be getting worse. This is due to multiple factors (inactivity, increase in obesity numbers, poor education around MSK health etc). However, there is some light at the end of the tunnel. The World Health Organisation (WHO) has put forward some guidelines for the conservative (and non-surgical) treatment of low back pain. If you would like to read the full article, you welcome to do so here.

The WHO guidelines suggest the following with regard to the treatment of low back pain. It’s a multi-pronged approach and encompasses an array of different modalities:

• Education – A crucial component in the alleviation of low back pain. Used to dispel the myths and falsehoods around low back pain.
• Physical interventions – includes exercise therapy, dry needling and acupuncture, spinal manipulative therapy (adjusting) and massage therapy
• Psychological interventions – emotions have a larger role to play in the formation and perpetuation of chronic pain (especially low back pain). This is often the last component to be addressed but is often the primary instigator in low back pain.

The study by WHO identified the above modalities as providing more benefits than harms for people suffering with low back pain but none (on their own) were panaceas in resolving chronic low back pain. They were often used together (and have a greater success) in resolving peoples’ complaints.

The good news is that spinal manipulative therapy has been recommended as part of the treatment arm in chronic low back pain, a modality which is frequently delivered by chiropractic practitioners. If you (or friend or family member) is battling with low back pain (especially for many years), do not hesitate to give me a call and we can discuss your issue further.

📞0659883075
💻info@centurionchiropractor.co.za
🌍www.centurionchiropractor.co.za (Online booking)

18/09/2024

Happy birthday, Chiropractic.

129 years old, and still going strong!

Chiropractic care has been helping people achieve better health and wellness since 1895.

From improving spinal health to enhancing overall well-being, thank you to all the dedicated chiropractors who continue to make a positive impact every day.

Here’s to the continued growth and success of our essential profession!

03/09/2024

In my time as a chiropractic practitioner, I have often been asked this question... Are you able to treat... (insert extremity body part)?! Chiropractors treat conditions related to the neuromusculoskeletal system and though we are primarily associated in treating spinal conditions, there many that treat conditions related to the limbs (upper and lower). These injuries generally occur in the more athletic population, however, they do occur in the general population as well. This can be from performing ADL's (activities of Daily living) as many will be performing actions (repeatedly) that their bodies are not used to doing.

Chiropractors are able to treat conditions of the limbs, that may include (but are not limited to), the following:

📍Shoulder impingements/tendinopathies
📍Elbow pain (tennis elbow or golfers elbow)
📍Knee pain
📍Ankle pain

If you feel as though you have been battling with the above and are not sure where to find assistance, give us a call and we can try and assist where we can. You are welcome to make a booking online at https://centurion-chiropractor.cliniko.com/bookings or by contacting the practice via the following channels:

📞 0659883075 (WhatsApp)
💻 info@centurionchiropractor.co.za

We look forward to assisting where we can!

03/09/2024

Did you know?

Chiropractic is one of the most popular used forms of manual therapy around the world!

This is because it does not use drugs or other consumable medication and only makes use of limited auxiliary treatment modalities, such as manipulation.

It also offers great potential for cost-effective management of neuromuscular and musculoskeletal disorders.

03/09/2024

Did you know, that migraines affect 15% of the population? According to the World Health Organization, migraines are the most prevalent, disabling and long-term neurological condition, especially when factoring in years lost due to disability.

Migraines remain challenging as they are not a static disorder but rather evolve and change over time, thus being labelled as an “evolutive” chronic condition.

Explore the evidence and theory around this concept in this article from The Journal of Headache and Pain: https://bit.ly/2E6AyqT

02/02/2024

Apologies, the landline number is not working. Please contact me on the cell number if you would like to make a booking! 0659883075