Back2Normal, Wokingham (2025)

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

03/10/2025

🦴 Osteoporosis and Fragile Bones

Osteoporosis is a condition where bones lose strength and density, making them thinner and more prone to fractures - often referred to as having “fragile bones.”

Most common causes of bone density loss include:
- Age-related: Women may see decline from 35–40, with rapid loss after menopause. Men usually notice loss after 65–70.
- Hormonal changes: Especially menopause.
- Low calcium & vitamin D: Poor intake or absorption.
- Lifestyle factors: Sedentary habits, smoking, excess alcohol, low body weight.Chronic diseases: Such as hyperthyroidism, kidney disease, or rheumatoid arthritis.
- Long-term steroid use: A leading cause of secondary osteoporosis.

💡 The surprising solution? Strength training.
Weight-bearing and resistance exercise stimulates bone-building cells, preserves density, builds strength, and improves balance, lowering the risk of falls and fractures.

💪 Exercise prescription for bone health:
Frequency: 3–5 days per week
- Weight training (free weights, bands, machines)
- Walking or stair climbing
- Balance & posture training (Tai Chi, yoga, Pilates)

26/09/2025

Welcome Dr. Amalia to Our Chiropractic Team ✨

Amalia combines deep curiosity about the human body with a patient-centred approach to care. She is passionate about the strength and adaptability of the human body and specialises in supporting women’s health and running-related injuries.

Her passion for helping people outside the traditional medical setting led her to chiropractic care, where she delivers collaborative and adaptable treatments tailored to each individual - from precise adjustments to movement-based rehabilitation and guidance you can trust.

Outside of the clinic, she enjoys painting, playing guitar and exploring local forest trails, so she knows firsthand what runners need to stay strong and injury-free.

19/09/2025

The Power of Good Posture ✨ Posture isn’t just “standing up straight”- it’s the foundation of how your body functions.

Poor posture can lead to:
👉 Spinal stress, stiffness & pain
👉 Lower energy from restricted breathing
👉 Muscle & joint imbalances over time

💆 How chiropractic care helps at Back2normal:
✅ Relieves pain & tension
✅ Restores spinal alignment
✅ Improves flexibility & movement
✅ Supports long-term postural health

Your posture affects so much more than appearance—it keeps your nervous system, joints & muscles working as they should.

Neck pain, back aches, or headaches? A posture check could be the first step toward better health, energy & confidence.

05/09/2025

Frozen shoulder (adhesive capsulitis) happens when the shoulder joint becomes inflamed and tight, making it “stick.” This leads to pain, stiffness, and limited movement and in some cases, it can affect both shoulders.

Whilst chiropractic care can’t cure it, it can support recovery with:
✨ Improving joint mobility
✨ Stretching & guided exercises
✨ Relieving strain through spinal adjustments
✨ Rehab tailored to each stage

Important things to know about Frozen Shoulder:
▶️The muscles around the joint often tighten up as a protective response. This can throw off your posture and create extra strain in other areas of the body.
▶️Medications like painkillers can make you more comfortable, but they don’t actually speed up recovery or improve movement.
▶️Cortisone injections may reduce pain for some people, but results vary and, in certain cases, symptoms can return or even worsen over time.

Recovery takes time, but with the right care, movement does come back. 💪

22/08/2025

Many people brush off aches, stiffness, or ongoing pain as simply “getting older” but that’s not the full story. These changes are your body’s way of saying it needs some help and support.

At Back2Normal, we take the time to understand what’s really happening beneath the surface. Whether it’s posture, movement patterns, or underlying imbalances, we work with you to address the cause, not just the symptoms.

Getting older doesn’t have to mean living with pain. With the right care, you can stay active, mobile, and enjoying the things you love.

15/08/2025

Choosing the right family chiropractor isn’t just about convenience, it’s about trust, experience, and long-term support. Whether you’re booking for yourself, your baby, or your whole crew, here’s what to look for in a chiropractor who genuinely has your family’s back 👇

👶 Experience with all ages — from babies with feeding issues to teens in growth spurts and adults managing work or injury-related tension.
📋 Comprehensive assessments — not just a quick crack. Think posture checks, gait analysis, and tailored plans for each family member.
💡 Education matters — you should understand what’s going on and how to support recovery at home.
🧠 Holistic care — not just chasing symptoms, but looking at the full picture.

Because when it comes to your family’s health, the details matter.

25/07/2025

Prevent don't repair - the importance of maintenance care!

Regular chiropractic care isn't just about fixing pain - it's about maintaining wellness, improving posture and keeping your body in top shape! Invest in your health - prioritise posture!

Regular maintenance adjustments help keep your spine aligned, nervous system functioning at its best, and your body moving the way it should. Consistent care now prevents bigger problems later.

Back2Normal

07/11/2025

31/10/2025

24/10/2025

03/10/2025

26/09/2025

19/09/2025

05/09/2025

22/08/2025

15/08/2025

25/07/2025

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