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Monday 7am - 7pm Tuesday 7am - 6pm Wednesday 7am - 12:15am Thursday 8am - 7pm Friday 7am - 6pm Saturday 9am - 12pm

Pittwater Chiro

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Mona Vale, NSW
Pittwater Chiro

〰️ Prev. Life Works Chiropractic and Absolute Health Solutions
🎥 Tools and tips to help relieve pain

Family and Sports Chiropractic
Soft Tissue Therapies
Dry Needling
Electrotherapy
Sports and Injury Rehabilitation

12/03/2026

Does your back or disc pain feel worse first thing in the morning?

You’re not alone — and it’s probably not your mattress.

During the night, your spinal discs absorb fluid and slightly expand. This is completely normal, but it can temporarily increase pressure in the spine.

That’s why simple things like:
• bending forward
• getting out of bed
• putting your socks on

can feel stiff or painful when you first wake up.

The reassuring part?

As you start moving throughout the day, that pressure usually reduces and symptoms often settle.

Understanding what’s happening in your body can make back pain feel a lot less scary and help you feel more confident about recovery.

Follow for simple, evidence-based explanations about back pain, recovery and how your body actually works.

10/03/2026

Post-26.2 recovery starts NOW. Your hips, lats and legs just worked overtime, so give them a quick reset with these four moves:

• Pigeon stretch – hold 60–90 sec each side
• Reverse lunges – 10–12 slow reps each leg
• Lat stretch with thick band – hold 45–60 sec each side
• Dead hang from pull-up bar – 30–45 sec

Run through this two times today to open the hips, decompress the shoulders and get ahead of tomorrow’s soreness.

Move slow, breathe deep, and let your body recover so you’re ready for the next session.

Save this for later and send it to your training partner who just survived 26.2.

05/03/2026

Pulled your back? Worried something is torn or slipped? 👇

When you injure your lower back, it’s very common to feel sudden tightness or muscle spasm.

In many cases this is something called muscle splinting.

Your body is incredibly protective.
When a joint, ligament or disc in the spine becomes irritated, the surrounding muscles contract to limit movement and protect the area while it settles.

This protective tightening often develops within the first 24–48 hours after injury.

The good news?

It’s temporary.

As inflammation settles and healing begins, those muscles usually start to relax and movement gradually improves.

That’s why many acute back injuries feel extremely tight at first, but gradually ease over the following days.

If you’re unsure whether what you’re experiencing is normal, it can help to get some guidance.

We offer a free discovery call where you can speak with one of our chiropractors and discuss the next steps to help your back recover and get you moving comfortably again.

03/03/2026

Open Recovery Prescription

Do this nightly OR pre/post workout:

Heel-Elevated Squat Hold
2 x 60 sec

Box Hip Flexor + Quad Stretch
2 x 60 sec/side

Child’s Pose + Side Reach
2 x 60 sec

Slow breathing. Let it reset.
Your quads will thank you after those wall balls 👀

—

Competing in the CrossFit Open at the Mona Gym?

Todd and Megan are treating athletes for the next two Saturdays 🔥
Got a ni**le? Tight hips? Stiff back?

Come say hi before your heat and get it sorted early.

Pittwater Chiro (Mona Vale and Balgowlah)

27/02/2026

Barefoot feels uncomfortable at first. That might be a good sign.

Your feet weren’t designed to be passive.

If walking barefoot feels sensitive or unfamiliar, it doesn’t automatically mean it’s harmful. Often, it’s your nervous system and intrinsic foot muscles “waking up” after years of cushioning.

When introduced gradually on safe surfaces like sand or grass, barefoot exposure can help:

• Improve intrinsic foot strength
• Support healthier arch strength
• Enhance balance and coordination
• Improve load distribution through the foot

For some people, this can play a role in managing recurring foot pain or even long-standing issues like plantar fasciitis — but the key is gradual progression and individual assessment.

Barefoot isn’t about extremes. It’s about restoring foot function safely.

If you’re experiencing foot, knee, hip or back discomfort and aren’t sure whether barefoot activity is appropriate for you, we can guide you.

Read the full blog via the link in bio.

Pittwater Chiro – Serving the Northern Beaches

26/02/2026

Training for UTA11? Build control — not just kilometres.

With a history of ankle sprains and medial knee pain, I’m adding two simple stability drills to my daily routine:

Single-Leg Balance + Forward Reach
As many reps as you can fit in one minute. Repeat on the other leg.

Reverse Lunges (slow tempo)
2 x 8 reps. 3 sec lower, push up with heel.

Before your run: 1 light set of each (activation)
After your run: 1 x 8 reps of reverse lunges (strength)

Trail running demands control on uneven ground and descents.
Strong hips. Stable knees. Resilient ankles.

Save this for race prep.

19/02/2026

Stubborn pain that just won’t settle? 👇

Shockwave therapy (ESWT) is a non-invasive treatment that uses acoustic waves to stimulate healing, improve blood flow, reduce inflammation, and help break down calcifications.

It’s commonly used for plantar fasciitis, achilles tendinopathy, tennis elbow, rotator cuff pain and other persistent soft tissue injuries.

If you’re dealing with ongoing pain and want to understand how it works — and whether it’s right for you — we break it all down in our Shockwave blog.

Read more via the link in bio.

17/02/2026

Think you’ve “slipped a disc”? 👇

Good news — discs don’t slip.

Most disc herniations improve without surgery, and research shows size doesn’t equal pain. In fact, many people have herniations with no symptoms at all.

The key? Smart movement, lifestyle factors, and the right guidance — not fear.

If you’re dealing with lower back pain or sciatica, this blog breaks it down clearly and practically.

https://pittwaterchiro.com/disc-herniations-explained/

13/02/2026

In a fast-paced world, most of us breathe shallowly into our chest without even realising it.

When you chest breathe, the neck and shoulder muscles — especially the upper trapezius and levator scapulae — take over. Over time, this creates tension and neck pain.

Belly breathing (also known as diaphragmatic breathing) changes this pattern.

By engaging your diaphragm:
• You activate your parasympathetic nervous system (rest and relax mode)
• Improve oxygen exchange
• Reduce unnecessary neck tension

Try this:
Lie on your back, place one hand on your chest and one on your belly.
If the top hand rises more, your neck might be doing too much of the work.

Slow it down.
Breathe into your belly.
Let your neck soften.

Simple. Powerful. Free.

If you’re dealing with persistent neck tension, we can help assess the bigger picture.

Book via the link in bio

10/02/2026

Low back pain flare-up? Read more 👇

If you’re dealing with a new episode of low back pain, the way you respond early really matters. This blog shares evidence-based advice for non-specific low back pain, including why prolonged bed rest isn’t recommended, how heat, medication and gentle movement can help, and when it’s best to seek professional care.

We also explain how chiropractors support recovery, plus practical long-term strategies to reduce future flare-ups through movement, education and lifestyle changes.

If you’re navigating acute back pain, recurring flare-ups, or want clarity on what actually helps (and what doesn’t), this one’s for you 👇

https://pittwaterchiro.com/new-episode-of-low-back-pain/

We also explain how chiropractors support recovery, as well as practical long-term strategies to reduce future flare-ups through movement, education, and lifestyle changes.

03/02/2026

11 years in business!

I’ve watched Todd grow his business from himself working at Mona Vale solo to 4 chiropractors, 2 massage therapists and an amazing practice manager 😂 Jokes aside, I am so grateful for a life that Todd and I have together and proud of everything he has achieved. He’s an amazing husband, Dad and Chiropractor ❤️

Can’t wait to see what the next decade holds for us! 🥳

Address

Surgery 2/11 Waratah Street
Mona Vale, NSW
2103

Opening Hours

Monday	7am - 7pm
Tuesday	7am - 6pm
Wednesday	7am - 12:15am
Thursday	8am - 7pm
Friday	7am - 6pm
Saturday	9am - 12pm

Website

http://pittwaterchiro.com/

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