Spinal & Sports Care

Spinal & Sports Care An experienced team of Chiropractors, Physiotherapists, Massage Therapists & Exercise Physiologists.

Spinal and Sports Care is a well-established business since 1977, based in 2 locations Parramatta & Castle Hill in Sydney. We are proudly a multi-disciplinary practice, combing the best of physiotherapy, chiropractic, massage therapy, naturopathy and exercise science/rehabilitation. We pride ourselves on providing the most effective evidence based treatment option for your injury. Our practitioners keep up to date with latest research, current techniques and state of the art equipment.

22/03/2026

The truth about perfect posture 🤝

Everyone’s chasing “perfect posture” like it’s going to erase 8 hours at a desk. It won’t. 🤷‍♂️

The truth is, both sitting bolt upright and slouching can trigger neck or back pain if you stay there too long.

Your body usually gets sore from sustained positions, not from a single “bad” moment. ⏳

What helps more is simple:

1️⃣Move more often - shift positions, stand up, walk around, quick stretch and reset ✅

2️⃣Build capacity - upper back, glutes, and core strength so desk time is easier 💪

If your work posture keeps flaring your neck or back, get it assessed instead of chasing a “perfect posture”. 🚩

Follow for more practical rehab and movement advice. ✅

21/03/2026

Happy Birthday Nick 😁🎂💥

19/03/2026

One of the most common shoulder presentations we see is rotator cuff tendinopathy, often alongside subacromial bursitis.

This usually isn’t an acute tear from a traumatic incident; it’s a load-and-capacity issue. The rotator cuff tendons supporting the shoulder joint and surrounding bursa become irritated when the shoulder is exposed to more load than it’s prepared for.

It often follows a spike in gym volume (pressing, dips, overhead work), repetitive activity, or the classic desk-job-plus-weekend-training combination. Night pain is especially common when lying on the affected side and doesn’t automatically mean structural damage.

Tendinopathy is typically gradual in onset, load-related, and painful through a mid-range arc (often 60–120° abduction). Strength is usually painful but not dramatically weak.

In the acute phase, manual therapy can help reduce pain and improve movement quality, creating a better environment for irritability to settle. From there, rehab should be progressively graded — starting with controlled loading and progressing toward full rotator cuff strength and return to overhead activity.

The goal is simple: restore shoulder capacity so it matches your demands again.

17/03/2026

3 shoulder rehab exercises for shoulder stability and feeling stronger overhead 🏋️‍♂️

✅ 1) Banded isometrics
Low drama, high value. Great for getting the rotator cuff working without chasing range straight away.

✅ 2) Wall climbers
Helps train smoother shoulder-blade control as you move into overhead positions. 🧗‍♂️

✅ 3) Overhead kettlebell farmer carry
Simple but underrated: builds tolerance, control, and “owning” the overhead position. 💪

Not every shoulder needs the same progression, and these should be scaled to what’s comfortable for you. If it’s sharp, worsening, or you’re unsure what’s safe, getting it assessed beats guessing. 🚩

Follow for more.

15/03/2026

Been told your shoulder pain is “impingement”? 🤔

Here’s what often gets missed 👇

The old story is “something’s getting pinched” when you lift your arm. Sometimes tissues do get irritated in that space, but shoulder pain is usually more complex than a bone constantly squashing a tendon. 🦴

Many cases fit better under the rotator cuff-related shoulder pain category: irritated tendon/bursa, reduced strength or control, and simply doing more overhead work than the shoulder can currently tolerate. 💪

That’s why “making more space” with decompression surgery hasn’t shown meaningful benefit compared with placebo procedures in trials. 📉

✅ What to do instead (3 steps):

1. Deload: stop poking the bear. Avoid the exact movement/range that flares it (for now). 🛑

2. Keep training: work in non-aggravating positions and ranges, then build strength back up. 🔁💪

3. Reload slowly: bring back pressing/overhead work step-by-step so your shoulder’s capacity matches your job, sport, or gym again. 📈🏋️‍♂️

If it’s sharp, worsening, or not improving, get it assessed so you’re not guessing. 🚩

Follow for more. ✅

08/03/2026

Have you ever rolled your ankle? 🦶

There’s a small ligament on the outside of your ankle (called the ATFL) that helps keep the ankle stable and stops it “giving way”.
It’s commonly injured when your foot rolls inwards, especially if it’s pointed down (classic ankle sprain).

A mild sprain can settle in 1–2 weeks, but more severe sprains often take 4–12+ weeks to feel strong and trustworthy again. ⏳
Rehab matters: settle swelling early, then rebuild movement, strength, balance, and confidence before you return to running, jumping or sport. 💪

If you can’t put weight on it, have sharp bony pain, or it keeps rolling, get it checked. 🚩

Follow for more.

07/03/2026

Today we celebrate International Women’s Day.

At Spinal and Sports Care, we work with strong women every day.

Athletes pushing their limits. Mothers carrying more than most people realise.

Young girls learning to lift, sprint, and move with confidence.

Clinicians leading, studying, mentoring, and shaping the next generation of care.
Strength is not just muscle.

It is resilience.
It is consistency.
It is showing up when things feel heavy.

Women’s health deserves evidence-based care. It deserves education around training across the lifespan. It deserves proper support through growth, adolescence, adulthood, pregnancy, post-partum, and beyond.

Movement is not a luxury.
It is a right.

Today we recognise the women in our clinic, our teams, our families, and our community.

Thank you for your leadership, your discipline, and your example.

Move better. Perform better. Live stronger.

Spinal and Sports Care
Trusted since 1977Today we celebrate International Women’s Day.

02/03/2026

Happy birthday, Jasper 🎂

26/02/2026

Physiotherapist spent a full week in QLD covering the Indoor Netball Australia (INA) Junior National Championships 2026 🏐

Here’s a recap of how it went.

Tournament physio isn’t just “tape and hope”. It’s the daily work of quick re-assessments, load management, return-to-court decisions, and making sure small issues don’t turn into week-ending injuries. The goal is simple: keep players moving well and backing up match after match. ✅

Off the clock, it was roller coasters, team dinners, presentation night, and even an Ed Sheeran concert. 🎢🍽️🎤

Great week, great crew, and a lot of quality netball.

sportsevents Indoor Netball NSW

Address

32 Elizabeth Street
Parramatta, NSW
2150

Opening Hours

Monday 7:30am - 7pm
Tuesday 7:30am - 7pm
Wednesday 7:30am - 7pm
Thursday 7:30am - 9pm
Friday 7:30am - 7pm
Saturday 7:30am - 1:30pm

Telephone

+61296831110

Website

https://spinalandsportscare.start.page/

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Our Story

Spinal and Sports Care is a well-established business since 1977, based in 3 locations Parramatta, Castle Hill & Wetherill Park in Sydney. We are proudly a multi-disciplinary practice, combining the best of physiotherapy, sports chiropractic, massage therapy, podiatry and exercise physiologists/rehabilitation. We pride ourselves on providing the most effective evidence based treatment option for your injury. Our practitioners keep up to date with latest research, current techniques and state of the art equipment and share their knowledge and expertise with other Allied Health Care providers.

Our practice has a large focus on Education, Injury Prevention and Optimising Performance for all athletes, from young and older, elite to weekend warrior.