Back in Balance Chiropractic & Massage

11/11/2025

POLL: how many times did you exercise in the past week?

Gun show alert! 🚨
Today I was pushed to the limit at the gym with my wife Sarah (you will meet her in the clinic soon as she will be working Mondays and Saturdays 🕺🏼) and our office manager and my mum Wendy.
Sarah and I always get nervous before a workout with Wendy. She eggs us on because she knows exactly how beneficial INTENSE, HEAVY exercise is. I mean just look at those guns. She wants to keep fit until she is 90. She is headed exactly in that direction.
Strength training helps maintain and build muscle mass, boosting metabolism, preserving bone density and functional independence in later years. Time to pick up some heavy weight and start to find your strength. (Moro et al., 2021)

Reference:
Moro, T., Gentile, A., Lakicevic, N., et al. (2021). The effect of resistance-training programs on lean body mass in postmenopausal and elderly women: A meta-analysis of observational studies. Aging Clinical and Experimental Research, 33(4), 863–873. https://doi.org/10.1007/s40520-021-01853-8

30/10/2025

Ever wondered why you feel a little sharper after your adjustment?

A recent randomized controlled trial on active-duty military personnel found that just one chiropractic adjustment resulted in a 14.8% improvement in reaction time compared to controls.
That’s nearly 100 milliseconds faster.

• In sport → that can be the difference between a catch and a miss.
• In driving → the difference between braking in time or too late.
• In everyday life → better balance, quicker reflexes, more coordinated movement.

Chiropractic care isn’t just about pain — it’s about supporting the nervous system so your body can process and react efficiently. The spine is the communication highway. When it moves well, you move well.

If you train, play sport, or just want to stay sharp and responsive — chiropractic may help support that edge.

Study:
DeVocht, J. W., Vining, R., Smith, D. L., Long, C., Jones, T., & Goertz, C. (2019). Effect of chiropractic manipulative therapy on reaction time in special operations forces military personnel: a randomized controlled trial. Trials, 20(1), 5.

13/10/2025

Sarah and I spent the weekend exploring Tidbinbilla Nature Reserve, getting some much-needed time outdoors.

It’s easy to forget how much our environment shapes our health — but the microbes in nature literally help train your immune system. Research shows that exposure to soil and plant bacteria can improve gut microbiome diversity and strengthen immune regulation (Roslund et al., 2020). Basically, getting dirty is good for you!

Sarah went a step further and hiked the Peaks Loop which is 14km long and over 1000m of elevation. That kind of exercise challenges the body and mind, improving cardiovascular health, mood, and even immune function (Pedersen & Saltin, 2015).

And to top it off, she powered through the rain and wind. Cold exposure like that has been shown to enhance circulation, boost metabolism, and improve immune resilience (Knechtle et al., 2020).

Whether it’s a hike, a walk around the block, or time in the garden, your body and microbiome will thank you for getting outdoors.
-Dr Hill
⸻

References:
• Roslund, M. I., et al. (2020). Biodiversity intervention enhances immune regulation and health-associated commensal microbiota among daycare children. Science Advances, 6(42), eaba2578. https://doi.org/10.1126/sciadv.aba2578
• Pedersen, B. K., & Saltin, B. (2015). Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases. Scandinavian Journal of Medicine & Science in Sports, 25(S3), 1–72. https://doi.org/10.1111/sms.12581
• Knechtle, B., et al. (2020). Cold exposure — An overlooked intervention for health? International Journal of Environmental Research and Public Health, 17(14), 5080. https://doi.org/10.3390/ijerph17145080

09/10/2025

Dr Elliott is back!

01/10/2025

This is Dr Robert Melillo - the founder of The Melillo Method; which is a multimodal approach to improving neurodevelopmental difficulties. It may include different therapeutic modalities including sensory integration, movement exercises, cognitive exercises, dietary changes and behavioural therapy.

https://www.instagram.com/reel/DPKxepDDQap/?igsh=aTM5NmZiY3h6cGJq

18/09/2025

Congratulations to Elliott and his beautiful bride Sarah ❤️❤️ The happy couple have been holidaying in Bali but the honeymoon is almost over and Dr Elliott will be back on deck next week from Monday 22nd September.

Give us a call anytime on 62901000 to book in with Dr Lynne or Dr Elliott or book online at backinbalance.net.au

26/08/2025

11/08/2025

Where’s Dr Lynne the Chiropractor for month of August? She’s having a break in Mauritius, wing foiling & wind surfing for 2-4 hours per day. Tomorrow she is off to the chiropractor to get adjusted to help her body repair from all the crashes, to get more switched on & increase performance. You can do the same call 62901000 for a chiropractic appointment or book online at https://www.backinbalance.net.au/

01/08/2025

Future FIL visited from across the ditch so the first thing we did was go on a hike up to square rock (1400m)

Fresh air and altitude resets your whole system. Sunlight, cold wind on your skin, and breathing through your nose — it should be a daily stimulus. I have been reading about how important training oxygen-efficiency is for health, and nasal breathing at altitude during cardio does exactly that.

Being out in nature also boosts your immune system - which has been super important for me to keep seeing patients. I probably take care of about 1-5 sick people per day during winter, so I have to do everything I can to keep my immune system switched on. Fresh air carries diverse environmental microbes that can help train your immune system and support your gut microbiome (Li et al., 2008; Roslund et al., 2020).

Cold exposure also benefits — improving circulation, metabolism, and mood (Knechtle et al., 2020).

This kind of exposure to nature is exactly what helps build your internal army.

A little golf doesn’t hurt either 😭

References:
Li, Q. et al. (2008). Visiting a forest, but not a city, increases human natural killer activity and expression of anti-cancer proteins. International Journal of Immunopathology and Pharmacology, 21(1), 117–127.
Roslund, M. I. et al. (2020). Biodiversity intervention enhances immune regulation and health-associated commensal microbiota among daycare children. Science Advances, 6(42), eaba2578. https://doi.org/10.1126/sciadv.aba2578
Knechtle, B., et al. (2020). Cold exposure — An overlooked intervention for health? International Journal of Environmental Research and Public Health, 17(14), 5080. https://doi.org/10.3390/ijerph17145080
McKeown, P. (2015). The Oxygen Advantage. HarperOne

28/07/2025

Winter brings a drop in energy, aches, and mood changes — and I always noticed it in clinic, but not as much as my first winter in Canberra. So I did some research…

One of the major contributors? Vitamin D deficiency.

About 50% of Canberrans have low vitamin D levels during winter, which research shows is linked to both lower mood and increased pain sensitivity (Australian Bureau of Statistics, 2014; Armstrong et al., 2007).

But here’s something hopeful:
✨ A recent study showed that 76% of people receiving chiropractic care reported an improvement in mood (Hawk et al., 2007). Huge.

As a community, we need to do better — not just for our physical health, but our mental wellbeing too.

✅ Support your body with movement.
☀️ Get sun when you can — or consider vitamin D supplementation.
💆 And if you’re feeling off, chiropractic care may help more than just your spine.

Back in Balance Chiropractic | Pearce, ACT
We’re here to support you this winter — head to the link in bio or call to book in.

References:
Australian Bureau of Statistics. (2014). Vitamin D levels in Australians. https://www.abs.gov.au/statistics/health/health-conditions-and-risks/vitamin-d-levels-australians
Armstrong, D. J., Meenagh, G. K., Bickle, I., Lee, A. S., & Curran, E. S. (2007). Vitamin D deficiency is associated with anxiety and depression. British Journal of Nutrition, 97(6), 1060–1065. https://doi.org/10.1017/S0007114507657888
Hawk, C., Khorsan, R., Lisi, A., Ferrance, R. J., & Evans, M. W. (2007). Chiropractic care for nonmusculoskeletal conditions: A systematic review with implications for whole systems research. Journal of Alternative and Complementary Medicine, 13(5), 491–512. https://doi.org/10.1089/acm.2007.7053

23/07/2025

“The more you move, the more alive you feel.”

We were born to move — not perfectly, but freely.
Whether it’s running, playing, walking barefoot, or just reconnecting with your body, movement is one of the most powerful ways to improve your physical and mental health.
⠀
Regular movement boosts mood, improves memory, and reduces the risk of anxiety and depression.
It lowers inflammation, strengthens your heart, and supports healthy joints.
It even boosts energy more reliably than caffeine.

You don’t have to be perfect. You just have to move.

“Health lives in motion, not perfection.”

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There are countless studies on this:
Biddle SJH, et al. (2019). Physical activity and mental health in children and adolescents: A review of reviews. Br J Sports Med, 53(10), 647–655. doi:10.1136/bjsports-2019-100887

Warburton DE, et al. (2006). Health benefits of physical activity: the evidence. CMAJ, 174(6), 801–809. doi:10.1503/cmaj.051351

Booth FW, Roberts CK, Laye MJ. (2012). Lack of exercise is a major cause of chronic diseases. Compr Physiol, 2(2), 1143–1211. doi:10.1002/cphy.c110025

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