Better Back Chiropractic, Massage & Myotherapy

Better Back Chiropractic, Massage & Myotherapy We care for you like family...
Serving the Adelaide Hills + Mt Barker area
Why choose us? Find out here:
https://www.betterbackchiropractic.com

Our Mission Is To Improve Spinal Function And Inspire People To Eat Healthy, Move Freely, And Think Positively

06/11/2025

👨‍💻Typing, scrolling, and mouse work can leave your wrists, forearms, and shoulders tight and tired.

Here are 3 simple self-massage techniques you can do right at your desk:

1️⃣ Forearm release:
Use your opposite thumb to apply gentle pressure along the muscles of your forearm. Slowly move from your wrist toward your elbow, stopping on any tender spots.

2️⃣ Bicep roll:
With your arm relaxed, use your opposite hand or a massage ball to roll slowly along your bicep. This helps reduce arm tension from repetitive lifting or desk work.

3️⃣ Shoulder squeeze:
Reach across your body and gently squeeze the top of your shoulder, holding pressure for 10–15 seconds before releasing. Repeat a few times on each side.

Take a few deep breaths while you do these-relaxation helps your muscles respond better. 🙌

Tip: Keep a massage ball or small foam roller near your desk as a daily reminder to loosen up.

Better Back Oakbank

** This post is for general health information only and not a substitute for professional advice. Always consult your healthcare provider for personalised recommendations.

😌Remedial massage goes beyond relaxation. It targets the source of tension, stiffness, and discomfort so your muscles an...
05/11/2025

😌Remedial massage goes beyond relaxation. It targets the source of tension, stiffness, and discomfort so your muscles and joints can move more freely.

Whether it’s tight shoulders from desk work, sore legs after a long run, or general muscle fatigue, remedial massage helps your body recover and function better.

🙌Regular sessions can support posture, relieve stress, and improve overall mobility, helping you feel lighter and more flexible in your everyday movements.

Think of it as maintenance for your body-small adjustments now prevent bigger issues later.

Tip: Pair massage with gentle stretches or mobility exercises to maximise results and maintain flexibility between sessions.

Better Back Oakbank

Disclaimer: This post is for general health information. Consult your healthcare provider for advice tailored to your situation.

04/11/2025

🏃Running is simple, but our bodies aren’t. Every stride puts stress on your feet, knees, hips, and spine. Sports chiropractic isn’t just for professional athletes- it helps everyday runners keep moving comfortably.

➡We focus on improving joint mobility, releasing tight muscles, and aligning your body to reduce the risk of overuse injuries. Even small adjustments can make a noticeable difference in your stride, efficiency, and recovery.

➡Whether you’re training for a 5K, a marathon, or just running for fitness, sports chiropractic can support your body so you can run stronger and recover faster.

➡Tip: Include dynamic warm-ups before your run and listen to your body for any persistent niggles. Early attention often prevents bigger injuries down the track.

Better Back Oakbank

**This post is for general health information. Consult your chiropractor or healthcare provider for advice tailored to your situation.

Tennis elbow (lateral epicondylitis) isn’t just for tennis players- it can affect anyone who repeatedly strains their fo...
03/11/2025

Tennis elbow (lateral epicondylitis) isn’t just for tennis players- it can affect anyone who repeatedly strains their forearm muscles.

Common situations and professions:

Office workers – extended typing, mouse use, or repetitive desk tasks

Tradespeople – Chefs, plumbers, carpenters, and electricians who lift, twist, or use tools frequently

Musicians – guitarists, violinists, drummers, or anyone using repetitive wrist and arm movements

Healthcare professionals – nurses and physiotherapists who lift or manipulate patients

Home activities – gardening, painting, or DIY projects that involve repetitive gripping or twisting

How myotherapy can help:

✅Targeted massage and soft tissue techniques to reduce forearm tension

✅Promote healing and improve blood flow to the affected area

✅Restore mobility and reduce pain

✅Strengthening exercises to prevent recurrence

💡 Tip: Early intervention can help you return to work, sport, or hobbies faster and prevent chronic issues.

Call us to book in with Tereza on 8388 4229

Better Back Oakbank
218 Onkaparinga Valley Road, Oakbank

02/11/2025

⚽ Chiropractic for Soccer Players

Soccer is fast, physical, and demanding on your body. From sprinting and kicking to sudden changes of direction, injuries can happen.

Common issues we see in soccer players:

⚽Hamstring or groin strains

⚽Knee pain and ankle sprains

⚽Lower back or hip tightness

⚽Shoulder or neck tension from falls or collisions

How chiropractic can help:

➡Improve joint mobility and flexibility

➡Support faster recovery from training or minor injuries

➡Enhance performance by helping your body move efficiently

➡Reduce the risk of overuse injuries

💡 Tip: Combine adjustments with proper warm-ups, strength work, and stretching for the best results on the field.

Team Better Back

🎃 Hands up if you are feeling spooked about your first chiropractic adjustment?It’s okay to feel a little scared… even t...
30/10/2025

🎃 Hands up if you are feeling spooked about your first chiropractic adjustment?

It’s okay to feel a little scared… even the bravest heroes get nervous before their first adjustment! 👻

Here’s the trick:

☑️Chiropractors are trained to make adjustments safe and gentle.
☑️You’re always in control-your comfort is the priority.
☑️Most people find it more relieving than scary!

The treat:
A chiropractic adjustment can help improve movement, reduce tension, and leave you feeling lighter-no monsters involved. 🕸

💀 This Halloween, don’t let fear haunt your health. Take the first step and feel the difference for yourself!

Team Better Back

🥑 Post-Gym Power Wrap RecipeRefuel and recover after your workout with this simple, nourishing wrap.Ingredients (1 servi...
30/10/2025

🥑 Post-Gym Power Wrap Recipe

Refuel and recover after your workout with this simple, nourishing wrap.

Ingredients (1 serving):

1 whole grain wrap
2 eggs
Handful of spinach
½ tomato, sliced
¼ avocado, sliced
Salt and pepper to taste

Optional: sprinkle of cheese or herbs

Instructions:

Scramble the eggs in a lightly oiled pan, seasoning with salt and pepper.
Warm the wrap in a pan or microwave for a few seconds.
Layer the spinach, tomato, and avocado on the wrap.
Add the scrambled eggs on top.
Roll the wrap tightly and enjoy immediately.

Why it works:

Protein from eggs supports muscle repair
Complex carbs from the wrap replenish energy
Veggies and avocado provide vitamins, minerals, and healthy fats

💡 Tip: Make a few wraps in advance for a quick post-workout meal throughout the week.

Whether you’re lifting, running, or doing group classes, certain injuries are common in the gym. We often see:➡Muscle st...
29/10/2025

Whether you’re lifting, running, or doing group classes, certain injuries are common in the gym. We often see:

➡Muscle strains and sprains – from overloading or sudden movements

➡Joint pain (shoulder, knee, or back) – often from poor technique

➡Tendonitis – from repetitive exercises

How to reduce your risk:

➡Warm up properly – 5–10 minutes of light cardio and dynamic stretches.

➡Check your technique – Speak to your trainer or a healthcare professional if unsure.

➡Progress gradually – Increase weight or intensity slowly to avoid overload.

➡Listen to your body – Stop if you feel pain or unusual discomfort.

➡Cool down and stretch – Helps muscles recover and keeps joints flexible.

🏋️‍♂️ With the right approach and guidance, you can enjoy the gym safely and stay on track with your goals.

Team Better Back

28/10/2025

Whether you’re a weekend warrior or a serious athlete, injuries can happen.

At our clinic, we often see:

➡Sprains and strains – overworked muscles or ligaments.

➡Tendonitis – inflammation from repetitive movements.

➡Back and neck injuries – often from lifting, twisting, or poor posture.

➡Knee and ankle injuries – including twists, pulls, and overuse issues.

Our chiropractors and massage therapists work with you to manage pain, improve movement, and support recovery so you can get back to your sport safely.

Team Better Back

🌮 Recipe: Mexican-Inspired Burrito BowlsA quick and healthy dinner the whole family will love - easy to prep, full of co...
27/10/2025

🌮 Recipe: Mexican-Inspired Burrito Bowls

A quick and healthy dinner the whole family will love - easy to prep, full of colour, and balanced with protein, fibre and fresh veggies.

Ingredients (serves 4):

1 cup brown rice or quinoa, cooked
400 g lean beef mince or chicken breast diced (or black beans for a vegetarian option)
1 tbsp olive oil
1 tsp cumin
1 tsp smoked paprika
½ tsp chilli powder (optional)
1 cup corn kernels
1 red capsicum, diced
1 cup cherry tomatoes, halved
1 avocado, sliced
½ cup grated cheese (optional)
Fresh coriander and lime wedges to serve
Corn chips (optional)

Instructions:

Heat olive oil in a pan, add mince OR chicken and cook until browned.

Add spices and cook for another 2 minutes.

Layer bowls with rice, cooked meat/beans, corn, capsicum and tomatoes.

Top with avocado, cheese, coriander and a squeeze of lime.

💡 Tip: Make it a fun family meal by setting up a “burrito bowl bar” so everyone can build their own. Use corn chips to dip into your bowl for extra crunch!

Happy cooking!

When you sustain a musculoskeletal injury (e.g., sprain, back strain, sports-related joint issue), the right care can ma...
26/10/2025

When you sustain a musculoskeletal injury (e.g., sprain, back strain, sports-related joint issue), the right care can make a difference.

Research shows that chiropractic interventions (such as spinal manipulative therapy and manual techniques) can:

• Reduce pain and improve movement in the injured area.
• Support the healing process by restoring normal joint motion and muscle function.
• Work effectively when combined with other therapies (like myotherapy, massage, targeted exercise).

At our clinic, we integrate chiropractic with allied therapies to create a tailored rehabilitation plan. We emphasise early assessment, ongoing monitoring, and a focus on returning you to full function safely.

Better Back Oakbank

**This information is for general educational purposes only. It is not a substitute for a personalised assessment and treatment plan from a qualified healthcare professional. Always consult your practitioner about your specific situation.

Rainer Thiele. Chiropractic Treatment in Sports: Systematic Review of Randomized Controlled Trials. International Journal of Clinical Medicine Research. Vol. 6, No. 2, 2019, pp. 6-1

23/10/2025

When you feel a tight, tender spot in your muscle- what most people call a “knot”-it’s often a trigger point.

➡These are small, sensitive areas of muscle fibres that stay contracted even when the rest of the muscle is relaxed.

➡This constant contraction can restrict blood flow and irritate nearby nerves, causing pain that may stay local or radiate to other parts of the body. For example, a trigger point in your upper back might cause tension or headaches.

➡Trigger point therapy works by applying steady, controlled pressure to these areas. This helps increase blood flow, release the contracted fibres, and restore normal movement and comfort.

💡 Tip: Regular movement, hydration, and good posture can help prevent trigger points from coming back.

Trigger Point Therapy is just one technique our experienced practitioners utilise when treating your body. Book you appointment toay!

Better Back Oakbank

**This content is for general information only and is not a substitute for personalised advice from a healthcare professional. Always consult your healthcare provider for recommendations specific to your situation.

Address

218 Onkaparinga Valley Road
Oakbank, SA
5243

Opening Hours

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

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