Oak Flats Chiropractic - Cameron Potter & David Russell

06/03/2026

04/03/2026

Shoulder Pain – Causes, Relief & When to Worry
Shoulder pain is very common, especially if you work on a computer, lift weights, or sleep on one side.
🔍 Common Causes
• Muscle strain (overuse or poor posture)
• or book online at Rotator cuff irritation
• Frozen shoulder
• Tendinitis
• Shoulder impingement
• Arthritis
Medical conditions often involved:
Rotator cuff tear
Frozen shoulder
Shoulder impingement syndrome
Osteoarthritis
🏠 At-Home Relief Tips
1️⃣ Rest (But Don’t Fully Immobilize)
Avoid heavy lifting, but gently move the shoulder to prevent stiffness.
2️⃣ Ice or Heat
• Ice (first 48 hours) → reduces inflammation
• Heat (after 48 hours) → relaxes muscles
Apply 15–20 minutes, 2–3 times daily.
3️⃣ Simple Exercises
✔ Pendulum swings
✔ Wall walk exercise
✔ Shoulder blade squeezes
✔ Gentle cross-body stretch
(Stop if sharp pain increases.)
💺 Posture Fix
• Keep shoulders relaxed, not rounded
• Screen at eye level
• Avoid slouching
• Don’t sleep with arm overhead
🚨 See a Doctor If:
• Sudden severe pain
• Arm weakness
• Shoulder deformity
• Numbness or tingling
• Pain after injury or fall
To book an appointment to talk to one of our fully qualified and experienced Chiropractors please call 02 4256 5976 or book online at oakflatschiro.com.au

03/03/2026

To book an appointment please call 02 4256 5976 or book online at oakflatschiro.com.au

02/03/2026

Sciatica Pain Relief — What Actually Helps
Sciatica is nerve pain caused by irritation or compression of the sciatic nerve, usually from the lower spine.
Medical term:
Sciatica
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🔍 Common Causes
• Herniated disc
• Spinal stenosis
• Piriformis muscle tightness
• Degenerative disc disease
• Prolonged sitting or poor posture
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🏠 At-Home Relief (First Line)
🧊 1️⃣ Heat or Cold Therapy
Cold (first 24–48 hrs if inflamed)
Heat (for muscle tightness)
15–20 min, 2–3× daily.
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🧘 2️⃣ Gentle Stretches (Daily)
✔ Knee-to-chest stretch
✔ Piriformis stretch
✔ Hamstring stretch
✔ Child’s pose
Avoid aggressive forward bending or twisting.
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🚶 3️⃣ Keep Moving
Light walking improves blood flow and reduces nerve irritation.
Avoid long sitting.
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💪 4️⃣ Core & Glute Strength
Strong support reduces pressure on the sciatic nerve.
✔ Pelvic tilts
✔ Bridges
✔ Bird-dog exercise
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💊 Medical Support (If Needed)
• Anti-inflammatory meds (short-term)
• Physical therapy
• Epidural steroid injection (selected cases)
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🚨 Seek Urgent Care If:
Progressive leg weakness
Numbness in groin area
Loss of bladder/bowel control
This may indicate:
Cauda equina syndrome
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🧠 Key Insight
Sciatica improves in most people within 6–8 weeks with conservative care.
To discuss treatment of sciatic symptoms further please call 02 4256 5976 or book online at oaklfatschiro.com.au

26/02/2026

We have a great range of Archies Thongs and Slides, pop in and try some on.
Call 02 4256 5976 for opening times.