Back2Normal, Wokingham (2026)

09/01/2026

Hip pain is common, and it’s not always coming from the hip joint itself. Here are the top 3 causes of hip pain we see most often 👇

1️⃣ Muscle imbalance & tightness – Tight hip flexors, glutes, piriformis & other surrounding muscles can pull the hip out of alignment, leading to limited movement and discomfort.

2️⃣ Lower back & pelvic dysfunction – The hips work closely with the spine and pelvis. Restricted movement or misalignment in the lower back or SI joint can refer pain directly into the hip.

3️⃣ Joint degeneration – Wear and tear over time, including arthritis or cartilage breakdown, can reduce joint space and cause stiffness, pain, and limited mobility.

Preventing Hip problems -

1️⃣ Move often & vary positions - Avoid prolonged sitting when possible. Stand up, walk, and change positions throughout the day to reduce stress on the hips and pelvis.

2️⃣ Strengthen supporting muscles - Strong glutes, core, and hip stabilizers help support the hip joint and prevent muscle imbalances that lead to pain.

3️⃣ Prioritise mobility & flexibility - Regular stretching of the hip flexors, hamstrings, and glutes helps maintain healthy range of motion and reduces joint stress.

4️⃣Address issues early - Early assessment and care can prevent pain and long-term dysfunction.

Get in touch with us to see how we can help you!

02/01/2026

A new year is the perfect time to put your health first. Small, consistent care can make a big difference in how your body moves and feels - not just now, but all year long.

Start 2026 feeling supported. Call us today to see how we can help.

24/12/2025

Merry Christmas from all of us at Back2normal! Wishing you a very happy and healthy New Year 🎄✨

19/12/2025

Chiropractic care is often sought for musculoskeletal pain, but people sometimes wonder whether it can help broader inflammatory conditions❔

It can! Here are 3 Ways Chiropractic Care may help with inflammation.

12/12/2025

How Alcohol Affects Women Differently 🍷

Alcohol impacts everyone differently - but for women, there are specific biological and hormonal factors that can change how the body processes even small amounts of alcohol. This isn’t about judgement; it’s about understanding how your body works so you can make informed choices. 💛

Here’s what the research shows:
• Higher blood alcohol levels: Women naturally have less body water, meaning alcohol becomes more concentrated in the bloodstream.
• Slower metabolism: Lower levels of the enzyme ADH mean alcohol breaks down more slowly, so its effects last longer.
• Hormonal influences: Shifts during the menstrual cycle, contraceptive use, and menopause can intensify alcohol’s impact and change how it feels in the body.
• Menopause-specific effects: Alcohol may worsen symptoms like sleep disruption, hot flushes and night sweats, and can add to long-term risks like bone density loss.
• Long-term health risks: Women face an increased risk of alcohol-related liver disease, heart issues and breast cancer — even at lower levels of drinking.

This information isn’t here to make anyone feel guilty - it’s simply to highlight that women’s bodies are complex, responsive systems, and understanding these differences empowers better decisions around health and recovery.

If you’d like support navigating this or improving how your body feels day-to-day, our team is always here to help.

05/12/2025

Treat yourself this December at Back2Normal Chiropractic. We’re offering £25 off Hot Stone Massage all month - a therapeutic treatment known to support:

• Deep muscle relaxation
• Improved circulation
• Reduced pain and stiffness
• Better joint mobility
• Enhanced lymphatic flow
• Overall musculoskeletal well-being

A great way to support your body through this busy season ✨

28/11/2025

It’s amazing how quickly movement can change the way you feel! 🕺

Movement isn’t just “good for you” - it’s chemistry.

When you move, your body releases endorphins (your natural mood boosters), increases serotonin (your feel-good, steady-your-mind hormone), and lowers cortisol (your stress alarm system). The result? A calmer mind, a brighter mood, and a more grounded you.

And it doesn’t have to be a full on workout - it can be small, simple moments:
🌿 A slow walk to clear your head
🎵 Dancing in your kitchen to one song
🧘‍♀️ Stretching out the tension in your neck and shoulders
💪 A few squats or pushups to re-energize
🚴 A quick bike ride for fresh air
🏃‍♂️ A light jog to get your thoughts flowing

Movement creates momentum - start with just 5 minutes; start anywhere! Your body is one of the most powerful tools you have for feeling better.

Give it a chance to help you.

We’re here to help you with any physical challenges you may be experiencing - call 0118 340 7520

21/11/2025

The Top Benefits of Prenatal Chiropractic Care 🤰

👶🏻 Reduces Back & Hip Pain
As your body changes and your center of gravity shifts, discomfort is common. Chiropractic adjustments help keep the spine aligned and muscles balanced.

👶🏻 Pelvic Alignment
A properly aligned pelvis creates more space for your growing baby and may encourage optimal fetal positioning—especially as your due date approaches.

👶🏻 Helps Ease Pregnancy-Related Symptoms
From sciatica to round ligament pain, chiropractic care can help reduce tension and improve mobility.

👶🏻 Improves Sleep & Comfort
Better alignment often means fewer nighttime aches and more restful sleep.

👶🏻 Promotes Overall Wellness
Gentle adjustments support the nervous system, helping your body adapt smoothly to all the changes of pregnancy.

Chiropractic care can help you feel more comfortable, more balanced, and more prepared for birth.

14/11/2025

Desk work and posture 💻

Desk work can be linked to back and neck pain due to posture-related factors:
- Prolonged sitting puts strain through the ligaments in our lower back, pelvis, and neck.
- Forward rounding of the upper back and shoulders when sat, causes certain muscles to tighten (e.g., chest and hip muscles) and others to weaken (back and core muscles).
- Once the ligaments and muscles have become strained / overworked, we’re much more susceptible to injury.

How to ensure good posture when sat at a desk?
- Think 90°! (hips at 90°, knees at 90°, elbows at 90°)
- Raise the computer screen to the same height as your eye-line.
- Place a little cushion or rolled up towel behind the lower back for lumbar support.
- Make space under the desk for your legs to comfortably fit underneath.
- MOST IMPORTANTLY! Get up and move every 30-45 minutes. Our ligaments and muscles can sustain strain for around 30-45 mins before they give out and stop doing their job of protecting our joints.

How we can help 💪🏼
- Targeted exercises to combat the effects of prolonged sitting (e.g. wall angel).
- Joint mobilisation to reduce the strain on muscles and ligaments.
- Muscle Release the overworked and tight ones, stimulate the underworked ones.

07/11/2025

Shin splints 🦵

𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐭𝐡𝐞𝐲?
- An overuse injury where the muscles, tendons and tissues around your shin bone (tibia) become irritated and inflamed.
- Often felt as pain on the inner lower leg that worsens with activity. The shin can become tender to the touch and may produce some mild swelling.
- If done repetitively and not allowed time to heal, this can develop into a bone stress fracture.

𝐖𝐡𝐚𝐭 𝐜𝐚𝐮𝐬𝐞𝐬 𝐢𝐭?
- Repeated stress to the shin bones, caused by the pulling of the lower leg muscles. This pulling can occur on repetitive movements like running or jumping, but often only lead to pain when the exercise is more than you would usually do.
- E.g. starting new exercises, a new routine, or increasing the difficulty of the activity too quickly.

𝐇𝐨𝐰 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐡𝐞𝐥𝐩?
- Start new exercises slowly and increase your activity intensity over time (e.g. increase by 10% each week).
- Stretch muscles before exercising to warm them up.
- Avoid hard, hilly or uneven surfaces when running.
- If you’ve got shin splints already: take a break from sports for a few weeks to allow your shins to heal, apply ice to the area to reduce swelling, and try some gentle leg stretches.

𝐇𝐨𝐰 𝐜𝐡𝐢𝐫𝐨𝐩𝐫𝐚𝐜𝐭𝐢𝐜 𝐜𝐚𝐧 𝐡𝐞𝐥𝐩?
- Improve alignment - reduces additional stress on joints.
- Release muscles - stretching, massage, improved blood flow all contribute to muscle healing.
- Advise and exercise recommendation to support the feet, ankles, knees and hips.

31/10/2025

A neck adjustment can help relieve neck pain, stiffness, and certain headaches, primarily by improving joint motion and muscle balance.

We apply a controlled, precise force to a joint in your neck to improve how it moves and functions.

The goal is to restore normal joint motion, alignment, and muscle balance, which can affect pain,
stiffness, and even nerve function.

The noise you hear during a chiropractic neck adjustment — often described as a pop - is a
phenomenon called joint cavitation.
Here’s what’s happening:
🦴 Your spinal joints (including those in your neck) are surrounded by a capsule filled with
synovial fluid, which helps lubricate and cushion movement.
🦴 When a chiropractor applies a quick, controlled force to the joint, the pressure inside that
capsule suddenly changes.
🦴 This rapid pressure change causes dissolved gases (mostly carbon dioxide and nitrogen) in the fluid to form a small gas bubble, producing that characteristic “pop” or “crack” sound.

24/10/2025

Sleep and Spinal Health 🩻

Fun fact! You are taller in the morning than at night! That's because your spinal discs rehydrate while you sleep, helping your spine recover from the day.

Sleep plays a vital role in spinal health - it allows your tissues to repair, reduces inflammation, and helps your muscles fully relax.

✨ How we can help:
Reduce the pain and discomfort keeping you awake.
Provide sleep advice and condition-specific positions

Back2Normal

09/01/2026

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