Back2Normal, Wokingham (2026)

21/03/2026

Our bodies naturally change with age, so how can we protect them? 💪🏼

- 20s - Peak strength, strong muscles, resilient tendons and ligaments, highest bone density.
- 30s - Slow decline begins if inactive. Muscle, ligament elasticity and bone density start to reduce.
- ⁠40s - Body compensates but tissue capacity gradually drops.
- 50–60 Muscle loss accelerates. Tendons, ligaments and bones tolerate less load.
- 60–70 Strength, balance and aerobic fitness become very important.
- 70–80 Maintaining muscle and movement becomes key to independence.

Simple Lifelong Advice
🏋️ Lift weights regularly (2–4 times per week).
🚶🏻‍♀️Walk often and stay physically active.
🏓 Include some impact activity (stairs, jogging, racket sports) to maintain bone density.
🍳 Eat enough protein to support muscle and connective tissue.
🥛Maintain key nutrients: Vitamin D, calcium, magnesium and vitamin K2.

Protein Intake Guideline:
- Aim for approximately 1.2–1.6 g of protein per kg body weight per day.
- Adults over 50
may benefit from 1.4–1.8 g/kg to help maintain muscle, support tendons and ligaments,
and protect bone health.

Source: https://www.mdpi.com/1422-0067/25/20/10932?

13/03/2026

Did you know the more we tilt our head forward, the more stress we place on the neck?

Your head weighs around 4.5–5.5kg in a neutral position, but that stress increases quickly as the angle changes. As the angle increases, so does the strain on the neck.

This is why looking down at phones or laptops for long periods can lead to what’s often called “tech neck.”

Small posture habits can make a big difference. Try bringing your screen closer to eye level, taking regular breaks, and resetting your posture throughout the day.

If you’re experiencing neck tension, stiffness, or headaches, a chiropractic assessment can help identify the cause and support better spinal health.

06/03/2026

It’s National Bed Month 😴🛌

Your bed is one of the most important pieces of “equipment” you own for your health! You spend roughly a third of your life sleeping, so it makes sense to look after the place where your body rests, recovers, and repairs.

Here are a few simple habits that can make a difference:
• Rotate your mattress occasionally to help maintain support and extend its lifespan.
• Choose a pillow that suits how you sleep:
𝗦𝗶𝗱𝗲 𝘀𝗹𝗲𝗲𝗽𝗲𝗿𝘀: The pillow shouldn’t be too thick or too thin. Ideally, it keeps the neck aligned with the rest of the spine.
𝗕𝗮𝗰𝗸 𝘀𝗹𝗲𝗲𝗽𝗲𝗿𝘀: A pillow that’s too thick can push the chin toward the chest. A moderate height usually works best.
𝗥𝗲𝘀𝘁𝗹𝗲𝘀𝘀 𝘀𝗹𝗲𝗲𝗽𝗲𝗿𝘀: Aim for a “middle ground” pillow that supports multiple positions comfortably.
• Be mindful of sleeping position. Front sleeping can place strain on the neck and upper spine, so supportive habits when falling asleep are helpful.

At the end of the day, the basics come down to comfort, support and alignment - setting your body up for better rest and recovery.

If you’re unsure what works best for your body, ask your chiropractor for personalised advice - they can help you fine-tune your sleep setup for better recovery and long-term spinal health.

27/02/2026

Inside the treatment room this week with Dr Amalia👇

From posture-related tension to lifting strain and movement restrictions, no two patients (or weeks) are the same!

Chiropractic care isn’t just about adjustments. It’s a personalised, tailored approach, combining assessment, hands-on treatment, movement correction and practical tools patients can use outside the clinic.

The goal? Restore movement. Reduce strain. Support long-term function 💪🏼

If something keeps flaring up, there’s usually an underlying reason - and it’s worth addressing properly.

20/02/2026

Unsure if you should be using heat or ice for treatment? ⬇️

🔥 Heat increases blood flow, which increases nutrients to heal an area of pain

🧊 Ice decreases blood flow, which helps decrease pain and swelling

- Use heat or ice for 20-30 minutes 2-3 times a day
- Always use with a cover to protect the skin

13/02/2026

Your spine and your heart are more connected than you think ❤️

Chiropractic care helps support the nervous system, which plays a key role in regulating heart rate, blood pressure, and overall cardiovascular function.

A healthy spine = better communication between your brain and heart.

✨ Wellness starts from the inside out.

06/02/2026

Your nervous system plays a role in recovery.

Your body operates in two modes:
• Fight or flight (stress response)
• Rest & digest (repair and recovery)

When stress becomes chronic, the nervous system can stay stuck in fight or flight, making it harder for the body to adapt, heal, and recover properly.

Stress isn’t just emotional - it can come from:
• Physical factors like posture, overuse, poor biomechanics, or lack of sleep
• Chemical stressors such as alcohol, processed foods, medications, or toxins
• Emotional load including finances, relationships, grief, and work pressure

Chiropractic care helps support the nervous system by encouraging a shift toward rest & digest - allowing the body to recover more efficiently.

If injuries keep returning, it may be a sign your nervous system needs support, not just the sore spot.

29/01/2026

We’ll be at the FREE Open Day on Saturday 31 January, 9am–1pm, offering complimentary spinal screenings with Dr Ben Tarbuck and Dr Amalia Phillips.

You can also get 50% off your initial consultation when booked on the day!

See you there!

23/01/2026

Your hormones don’t just affect how you feel, they influence how you move, recover, and respond to training. Understanding your cycle can help reduce injury risk and support better recovery.

Women’s pain and injury are often overlooked or misunderstood.

Here at Back2normal, Dr Amalia is an experienced female chiropractor who understands the female body and is trained to support movement, recovery, and injury prevention through every phase 🤍

16/01/2026

Do you know someone who could benefit from chiropractic care?

Refer a friend to Back2Normal and receive 50% off your next treatment, while your friend gets £10 off their initial consultation.

Because good care is worth sharing 👥

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.

Back2Normal

21/03/2026

13/03/2026

06/03/2026

27/02/2026

20/02/2026

13/02/2026

06/02/2026

29/01/2026

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16/01/2026

09/01/2026

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