Category: Chiropractic


Changing your mindset about health.

Our current health system relies heavily on symptomatic relief and not enough on preventative care. This can create a certain mind set in individuals to treat problems as they arise, as opposed to creating avenues in their lives to avoid problems in the first place.~!

We are not saying that symptoms and problems will not arise, however if an individual can reduce the risk of both, then there is a greater chance to avoid them. A significant example of this is skin care. As is an area in our lives where we heavily promote preventative care. We wear hats, protective clothing, sun screen and use appropriate shelter, all to avoid skin cancer. By following the same example with other issues like, addressing poor posture in children to reduce the risk of back pain or injury in adulthood. Or not taking a pain killer when in pain, but considering the cause of the pain and preventing it from resurfacing.

Most people are ill informed when it comes to preventative pathways therefore humans naturally react to concerns as they arise. This is where changing the mindset comes into play.
So what can we do to change the mind set on health to become more preventative then reactive?
Below are 3 simple steps that can literally save your life:

1. Routine Health Checks

Such an essential part of healthy living. We are blessed to live in a country where healthcare is readily accessible, so don’t take it for granted. Schedule yourself in for yearly check ups with your GP. This will red-flag possible threats needed to take into consideration, assist in giving you peace of mind and help create healthier pathways for yourself.

2. Research your family medical history

Your genetics can play a part in your future health. If your family has a history of a particular condition, the likelihood of developing it is higher than normal. A classic example is heart disease. Does this run in your family? Then you may want to avoid a diet that increases blood pressure or cholesterol levels. Another example is a bunion. If it runs in your family, then always consider the right footwear and/or orthotics. The list goes on. The important thing is making yourself aware of the dangers and move in the direction of prevention.

3. If something doesn’t look right or feel right, usually it isn’t right, so do something about it.

Ignoring the warning signs and having the ‘she’ll be right’ attitude can at times be detrimental to your health and your life.
Here are some examples. If a lump appears that wasn’t there before and has no reason to be there, get it checked out. Although it may not be serious in most cases, it doesn’t hurt to check. It could be a life saver. Another example is posture. You look in the mirror and notice one shoulder sitting higher than the other, get it checked out. Or if you notice your child walks with their head tilted forward, get it checked out. These are clear early warning signs that effect most people in the long run. The longer you leave it, the harder it becomes to repair or align. Acting on those early warning signs can save you a lot of pain, time and money.

The moral of the story is, MAKE YOUR HEALTH PRIORITY NUMBER 1!
Change your mindset to act rather than react.

By getting yourself into a routine and making a habit of enhancing your health, you are adding better days to your life and hopefully more days to it as well.
The famous words ‘consistency is key’ ring here ever so loudly. Stay consistent with your checks and enjoy the benefits.

The Health Professionals here at Dulwich Hill Chiropractic and Therapeutic Centre are dedicated to obtaining better health. We are a team of people helping other people live healthy, happy and pain free lives.

Let us help you stay consistent and contact us today!


Why do chiropractors focus so much on the Nervous System?

Well its simple, it controls everything.

Let’s get into a bit more detail. The Nervous System coordinates how the body works. It transmits signals to and from different parts of the body allowing it to function in a certain pattern. The controlling part of the nervous system is the Central Nervous System (CNS) which sends and receives signals through the Peripheral Nervous System (PNS). Through the 5 years that a chiropractor studies, they learn and understand the complexity of the nervous system and work to ensure it functions in an ideal environment.  

Health professionals understand the importance of nerve function, but here are 4 reasons Chiropractors focus on maintaining correct function of the nervous system:

1. It regulates every process of the human body. Right now, you are loving what you are reading as your nervous system allows you to. You can breathe, feel, digest, see, and think. It all works together to allow you to do things without even thinking about it. Chiropractors want to ensure you can live a happy and healthy life. Therefore, ongoing care can really help as chiropractic treatment can assist you in your everyday function.

2. It helps identify problems, through pain. This is an important aspect of human beings. When we feel pain, our nervous system could be telling us that there is something wrong and we need to address it. This goes from feeling a sharp object pierce your skin to pain in a shoulder caused by a muscle sprain. Although most chiropractors treat pain, they work to also ensure your pain receptors are working properly so you can address issues as they arise. The quicker you address a problem the easier it is to resolve.

3. It helps our body repair itself when it finds a problem. Our bodies have their own healing process. When the nervous system functions at an optimal level the body can identify problems and work on restoring the area to its ideal state. Self-healing or innate healing is an important factor of chiropractic care. Helping you help yourself.

4. It controls the way we move. Without our nervous system working correctly, our muscles and joints are not able to move properly. Moving correctly not only means the way we walk, run, throw a ball or swing a bat, but things like holding a pen to write. It’s a fine movement, and without the proper control of the nervous system our writing is impaired. Biomechanics and postural analysis are fundamental subjects in the study of chiropractic. A chiropractor allows the nervous system to control movement in an ideal way, giving the body functional freedom.

We hope this helps. The chiropractors at Dulwich Hill Chiropractic and Therapeutic Centre are here to help.
With a wealth of experience in a range of issues including specific nerve related problems, it would be a wise decision to book an appointment today.

Looking forward to seeing you soon.


Yoga vs Pilates – What we recommend

We get this question asked on a regular basis so we thought it would be a great idea to note the difference between them so it can help you make the right decision choosing the right form of exercise for you.

Lets start with what they are:

What is Yoga:

According to ‘Generally [yoga] is recognised as an ancient system of philosophies, principles and practices derived from the Vedic tradition of India and the Himalayas, more than 2500 years ago. It is a system that recognises the multi-dimensional nature of the human person, and primarily relates to the nature and workings of the mind, based on experiential practice and self-enquiry.

In Yoga, the body, breath and mind are seen as a union of these multi-dimensional aspects of each and every human being. The system and various techniques of Yoga cultivate the experience of that union, leading to greater integration of being, internal peacefulness, and clarity of the mind. It is a system that is designed to cultivate health and happiness, and a greater sense of self-awareness and higher consciousness.’

What is Pilates:

According to the Pilates Fitness Institute: ‘Pilates is a physical fitness system that was developed in the early 20th century by Joseph Pilates. Pilates was formed by Joe during the First World War with the intention to improve the rehabilitation programme for casualties. During this period, Pilates was designed to aid injured soldiers in regaining their health by strengthening, stretching, and stabilising key muscles….Joe preferred fewer, more precise movements, requiring control and technique over increased repetition. He believed that mental and physical health were essential to one another, creating what is a method of total body conditioning. Pilates uses correct alignment, centering, concentration, control, precision, breathing, and flowing movement (the Pilates principles) to establish a perfect working body from the inside out.’

You can see they have very different origins and philosophies behind them which means they serve different purposes. So now which one is for me?

What you should take into consideration from any exercise is – what is your goal?

This is something our health professionals here at Dulwich Hill Chiropractic & Therapeutic Centre take into consideration when recommending either type of exercise.

So below is a table for reasons we would recommend to either one:

Yoga Pilates
  • Stress relief
  • More flexibility
  • Muscle strength
  • Spinal health
  • Circulation issues
  • High blood pressure
  • Entry level fitness
  • Relaxation
  • Improve sleep
  • misalignments with your muscles and joints.
  • balance issues
  • more flexibility
  • targeted muscle strength
  • postural alignment and support
  • spinal support
  • core strength concerns
  • help with back pain
  • exercise with ease on joints.
  • Coordination and control

You could say in some circumstances, the recommendations in the table above could also be found in the opposing side. We have allocated according to which exercise we believe will address each condition better.

We would love to hear from you and what you think. So please comment.

For more information you can call us on 02 95645222 or contact us through our contact us page.



5 benefits of seeing a chiropractor for sports injuries

If you ask Nigel and Tim, our two chiropractors at Dulwich Hill Chiropractic & Therapeutic Centre what the top things are they love treating the most, I can almost guarantee sports injuries would be in there.

Australia is still a sporting nation, with over 60% of Aussies involved in some form of sport or recreation. We want to get fit. Either in an organised form or another form of recreation like walking.

The challenge is continuing to be involved without getting injured. There are many factors that could lead to injury and a common factor is not maintaining ideal postures and movements while performing an exercise. This is where chiropractic is beneficial.

Here are 5 reasons:

1. Chiropractors are qualified to diagnose injuries

You want to be going to a qualified professional who can diagnose an injury and begin treating the right way. This will reduce the risk of aggravating the current injury and creating another one. This ensures a better chance of recovery with longer lasting results.

2. Chiropractors treat the body as a whole

Treating the site of the injury is important, but treating the whole body at the same time is just as important. Here is a good example: A patient twists her knee at netball. The chiropractor will assess the knee, the hips, the feet, and the spine to ensure they are all in alignment. If the hips are out of alignment, it effects the knee, if the feet are out of alignment it effects the knee. The chiropractor will look to align the hips and/or feet in the process of treating the knee. This ensures better and longer lasting results.

3. Chiropractors have a vast array of treatment techniques

Chiropractors are popular for joint adjustment and mobilisation in pain management. Most people that visit a chiropractor will also know that they apply other techniques to get the best results for their patients. These techniques include, and are not limited to, massage, acupuncture, dry needling, PNF stretching, bowen technique, activator, ultrasound, tens machine and much more. Again, this all means that the patient receives better results and individualised care.

4. Chiropractors address other lifestyle factors

Most people play sport, work, look after children, juggle the household choirs and the list goes on. These factors are all important when assessing sports injuries. If there are factors that could influence the outcome of treatment and results, it is important for both the patient and the chiropractor to address these concerns too. Professional advice from the practitioner can at times be the icing on the cake regarding results.

5. Chiropractors will look to enhance your ability to play or participate in the activity

As you can see from the above points, a chiropractor will want to improve the function of the whole body and improve other aspects of your life. This filters through to improving the way you participate in a sport. The chiropractor will also assess the movements you make while participating in an activity to better understand it and look to improve it. A good example of this would be a golfer. If the posture of a golfer is not ideal, it can affect the way they play the game. If the chiropractor can ensure the posture of the player is aligned, it will ensure that the swing will be enhanced. Another example is a swimmer. If there is one shoulder higher than the other in a standing position, there is a high chance that they may over use one side of their body. If this can be aligned, it warrants a better stroke, allowing their body to flow through the water better. We can give more examples but I am sure you get it.


As you can see, there are good reasons to see a chiropractor for your sports injuries. Nigel and Tim are both exercise and sporting people who enjoy working with patients to improve their quality of life, while staying pain free.

For more information or to make a booking please call 02 95645222 or Book Online


Is it safe to see a Chiropractor if you are pregnant?

The short answer is:


The long answer is:

Of course it is!

The chiropractors at Dulwich Hill Chiropractic & Therapeutic Centre have been treating pregnant women ever since we opened and we continue to do so with the pregnant women percentage of our client base increasing year by year.

The reason I bring up this topic in this blog is to address a question from one of clients who is pregnant and comes in for massage.

She had seen the chiropractor in the past but was hesitant to keep coming when she fell pregnant.

Here are just 3 benefits an expecting mother receives when she sees a chiropractor:

1. Pelvic alignment: Pressure from the growth of your baby can cause the muscles around the pelvis to pull in different directions causing it to misalign. This can lead to lower back pain, hip pain, shooting pain down your leg, and muscle cramping. Aligning the pelvis helps to reduce this.

Aligning the pelvis is also recommended to help women achieve a more comfortable natural birth as it creates a better passage for the baby to pass through.

 2. Reducing Back Pain: As your baby grows the curve in your lumbar spine increases to prepare for birth. Back pain can occur as part of the radical change in your body. The chiropractor helps to reduce pressure in the area which relieves tension build up.

 3. Symptomatic relief: As an expecting mother goes through the trimesters they produce a hormone called relaxin which helps/prepares the body for the birthing process. As this occurs you are prone to symptoms of sciatica & carpal tunnel for instance. Chiropractic helps relieve those symptoms through the treatment.

These may be benefits but is this safe for the mother and their baby?

Chiropractors are trained and fully equipped to deal with pregnant women. All techniques are modified to cater for their circumstance to ensure the highest degree of safety for the mother and baby.

Chiropractic is listed as a recommendation on many mother and baby websites and we frequently get referrals from doctors to treat their patients.

Like all modalities there are certain exercises and treatments a health professional avoids when caring for an expecting mother and chiropractic is no different.

Chiropractic is a Natural Health Care modality. This means treatments do not consist of anything unnatural going into the body or performed on the body. So it may be safer to receive care from a chiropractor as opposed to medication.

So what to do from here?

If you are pregnant, book in for a chiropractic consultation.


To receive the benefits that are on offer!


Looking forward to seeing you soon!



What can sitting in an office chair for long periods at a time do to your body?

Many of us these days work in an office setting for long periods at a time. Most of us know it is not ideal. Most of us also know that it is better for us to get up every 10-15 min to have a small stretch, but how many of us actually do that?

Here at Dulwich Hill Chiropractic & Therapeutic Centre we like to encourage everyone to do the most ideal routines to reduce the risk of injury and ill health. Sometimes we can find it quite challenging to get the message across especially when it is really important. Like most things, if it is a gradual development of an onset we tend to brush it off. All of a sudden an injury or a condition develops and we suddenly have no idea why.

Here are just 4 conditions that can develop from sitting on a chair for long periods at a time:

1. Damage to the heart.

A research paper in the Journal of the American College of Cardiology, shows that women sitting for long periods at a time are more at risk of developing Cardiovascular disease than those who sit for shorter periods of time. This is a due to the extended amount of sedation which restricts the amount of blood flow leading to clogging of the heart.

2. Loss of Brain function

 This is due to the lack of oxygenated blood going into the brain. Without oxygen, the brain cannot metabolise glucose adequately which means it cannot power neurons effectively. This effects even the most basic of functions like planning and digestion.

3. Neck injury

The average human adult head weighs 5kg. Might not sound like much but, go and lift a 5kg weight with your arm stretched out for 1 minute. Your arm starts to ache. Imagine what you are doing to your neck when you start to relax and lean forward. You strain the muscles in the back of your neck. This can lead to many other compensations in the shoulders and upper back, and let’s not forget the headaches.

4. Spinal disc compression

Your spine is meant to be mobile and flexible. It should be allowed to expand and contract. Unfortunately sitting for long periods at a time takes away its ability to do so. So what tends to happen is that the spine and the muscles supporting it stiffen and slowly compress. This leaves you more prone to disc injuries like a herniated disc. It can also lead to other degenerative disorders like arthritis.


What to do from here:

Well here are a few tips on how to change the routine and the habit.

1. Ensure your desk is set to your ergonomically correct standard. If you can’t find the appropriate setting online, one of our chiropractors would be more than happy to help with advice.

2. Ensure you break up your day with sitting and standing. An adjustable desk or computer station is quite handy.

3. Exercise at your desk. Simple exercise like stretching the neck and shoulders can be so beneficial. Stand up and stretch your hamstrings and your lower back. Try doing this every 15minutes.

There are other things you can do as well but if you can concentrate on these 3 it will add years to your life. Why do I say this?….because research has time and time again shown the impact on chronic diseases due to sitting for long periods. Those chronic diseases can take years off your life.


For more advice in setting up a workstation or how to perform the most ideal stretches and exercises, you can contact, Nigel Luis or Tim Paynter from Dulwich Hill Chiropractic & Therapeutic Centre and pick their brains for a while.


Charbel Chehade

Health Professional & Clinic manager


7 things you can do at home to help relieve back pain

Experiencing back pain can be quite frustrating. Nearly all Australians will suffer back pain at some stage in their lives. An important point to make here is that you need to do something about it when you first notice it.

Seeing a health professional should be your first point of call, but in the mean time what can you do to relieve your back pain?

Here are 7 things we recommend you do:

1. Hot or Cold Pack

Many do not know when to use heat compared to when to use ice.

To make it simple, if it is a sudden injury, use ice and if it is a gradual onset of pain/ache use heat. You can also use heat a few days after the injury has settled. Hot and cold packs are generally inexpensive and great to keep in the freezer, on hand. Same goes for a wheat pack.

2. Adjust your sleeping habit.

So much happens when we sleep, especially when it comes to recovery. So make sure of a few simple things when you go to bed. Firstly ensure your pillow is good enough to support your neck and head properly. This will not only reduce the chances of a stiff neck but it also helps align the spine. The second thing you should remember is, if you are a back sleeper, pillow under your knees, if you are a side sleeper, pillow between your legs. Again this aligns your spine and supporting muscles. Your body recovers better in an ideal position and it also allows tight back muscles to settle.

3. Replenish electrolytes!

Keeping hydrated is important. Replenishing lost electrolytes is just as important. When you are low on electrolytes it strips away the moisture from your muscles and joints, which in turn leads to aches and pains. So make sure you are drinking and eating foods rich in electrolytes like, coconut water, dark leafy greens, fruit and veg and nut butter. It is especially important after you have sweat to replenish immediately, reducing the risk of aches and pains.

4. Foam Rolling

After an intense day, and your muscles and joints are aching, get that foam roller out and start using it. Foam Rolling is great for myofascial release which allows the muscles to lengthen by releasing the tight and short muscle fibres it rolls over. Foam rolling is also great for obtaining better flexibility and movement through the spine. So it is a great addition to the house hold and an excellent device for home back pain relief.

5. The cat and camel stretch

This is a great stretch that is easy to do and doesn’t require too much of an awkward position. So basically you are down on all fours and you move from arching the back toward the sky while taking deep breathes and arching it back to the floor, taking deep breathes. This allows the spine to gain flexibility while allowing the muscles to expand and contract. This takes pressure off the spine and relieves the muscles surrounding it.

6. Soaking in a bath

Not all of us have a bath at home, but if you do, relaxing in a warm bath helps relieve muscular aches. It is a type of heat therapy. It promotes good circulation, the buoyancy of the water takes pressure off the back and the warm water also helps eliminate lactic acid build up. It is an easy and effective way to help relieve back pain.

7. Meditation

By meditating you are able to achieve two main things. Firstly it helps relieve stress, and secondly it helps refocus your mind away from pain. Meditation promotes a deeper breathing pattern which allows greater oxygen intake into the bloodstream. Your brain functions better to allow for stress relief and refocusing and it also helps restore joint and muscle function.


If there are any questions about any of these remedies please don’t hesitate to contact us for more info and advice.

See you soon at Dulwich Hill Chiropractic & Therapeutic Centre



Charbel Chehade

Health Professional and Clinic Manager.


5 things you may not know about chiropractic

We, here at Dulwich Hill Chiropractic & Therapeutic Centre, have been in the chiropractic industry for more than 10 years, and it is amazing how we still get the same questions thrown at us all the time.

We find it amazing because we just expect people to know. The reality is, some do, but many don’t. So here is our chance to share with you 5 things you may not know about chiropractic.

1. Chiropractors study for 5 years

Now that is a long time to be a university student. Not only do they have to complete a 3 year undergraduate degree, they also have to complete a 2 year master’s degree. This takes a lot of dedication & time, so their heart must be in it.

2. What? Do Chiropractors treat more than back problems?

Chiropractors are well known for treating all forms of back pain. Many are shocked to find out that they treat other aspects of the body. The amount of times we have heard someone say, ‘oh, really? I didn’t know that you treat knee pain’, or ‘oh, really I didn’t know you do rehabilitation for sports injuries’.
Chiropractors treat holistically, so they analyse everything when they treat you. So it is not uncommon for a chiropractor to treat a foot problem to help with a back problem, or treat a hip problem to help with a shoulder issue. It is important to ensure the whole body works together properly so there are no compensations later on.

3. Chiropractic insurance premiums are one of the lowest in the health insurance industry.

All health professionals need to have professional indemnity insurance before they can treat, otherwise they are simply not allowed to touch you. Now due to the low risk of chiropractic treatment, premiums stay low and consistent.

4. Its not the bones cracking.

The term ‘cracking’ is used quite frequently. In reality it is just a release of gases moving out of the joint that makes the popping sound. Quite a safe routine (when done by a professional that is), and no bones are cracked in the process.

5. It’s not only about the crack

Most people think that if you go to a chiropractor, you will be getting your back ‘cracked’. That is not the case. These days chiropractors do use adjustments to help reduce tension through the joints but there is so much else that they do. The adjustment in many clinics is about 1/8 of the actual consultation. Many consults include massage, muscle manipulation, stretching exercises, balancing exercises, strengthening exercises, nerve testing, reaction exercises, and more.

So next time you think about going to see a health professional, you can make a more informed decision.
We hope this article helps.

Please contact us on 95645222 or send us an email for more information.


5 tips to live a happier and longer life

Life can get crazy some times, and for some, life feels like it’s always crazy.

One thing most of us strive for in life is happiness. We want to be happy and we want to live a long life full of happiness. The key is understanding that life if full of tough times but by focusing on the good times, your life can be filled with more happiness.

That is easier said than done, right?

Like a business, consistency is key!

There are certain things that should stay consistent to help you achieve a happier, longer life.

Here are 5 that we think should be a given, but over looked by so many:

1. Drink water!

Drink plenty of it. 2-3 litres a day! So simple I know, but are you really doing that? Drinking plenty of water helps us rid toxins, keep our organs and systems hydrated. It helps our body, and most importantly our brain, to function better. Yet we drink too much of everything else, like alcohol, soft drink, juices, and dairy.

Replace these with water and you will be healthier. With our body functioning better with full hydration, we can enjoy life more. With a healthier body we have a better chance of living longer.

2. Eat more veggies and eat less sugar and meats.

Let’s start by stating the obvious: When you eat more veggies you receive an abundance of nutrients and antioxidants that your body needs to function better. They are great for digestion, for your brain, for your heart and circulation and the list goes on. When you eat more sugar and meats than vegetables, you are basically depriving your body from receiving the essential nutrients it needs. Sure sugar tastes great and can be burned off as energy, and meat has nutrients in it too, but nothing beats a higher serving of veggies. So again it is simple, add more veggies and reduce sugar and meat, you will feel healthier, allowing you to think clearer, move better and enjoy life for longer.

3. Create more Me Time.

How much time are you giving yourself to do what you really want to do?

Many of us are so caught up doing things for others, working, fixing the house, etc, that we spend little time doing something for ourselves.

Take this into consideration. When you get on a plane, one of the emergency rules is to put the oxygen mask on yourself before you help others. The reason is that you are better equipped to help others when you have already helped yourself.

How many of us help ourselves first?

Create time for yourself. Set aside a day, or time in a day where you can either sit and do nothing, dis-attached from the world, or go do something you like, like playing golf, or watching a movie, or reading a book.

Without this me time, our mental health suffers. We can’t enjoy life as much. We become overly stressed, we feel burnt out. We don’t need to get into where that could lead you. Let’s just focus on the positive. Create more ‘me time’ and enjoy the benefits.

4. Exercise

I know, I know, you hear it all the time.

You don’t need to be a fitness freak. You just need to have activity in your life.

Get involved in a sport, go for a walk, kick a ball in a park. Get active! The more active we are the less of a chance we become victim to disease, fatigue, and injuries. Everyone hates a back ache!

So make it easy for yourself, if you are not the type that likes being active, register for a set activity. Whether it is a sport, a boot camp, a running team, golf club, there are plenty of options.

5. Be grateful

Being grateful for what you have helps you realise the goodness in your life and how much it can out way the bad.

Many of us find it hard to appreciate what we might have because we are so focused on bad events that affect our lives.

One simple thing to do is write all the good things you have in your life. If you want to be more specific you can create a daily journal and jot down all the good things about each day. You will be surprised at how quickly this piles up. It can be as simple as: ‘I had blue skies on my walk to work today’. Wow! Feeling better already!

This simple exercise will help you remember to be grateful as you remember all of the things you are grateful for.

The more you are able to focus on these aspects of your life the happier your life becomes. Satisfied and grateful people release more endorphins, and studies show this can help reduce the risk of high blood pressure, heart disease, stroke, and help you reduce physical and emotional stress. I’m sure these are things you can do without in your plan to live a longer life.

Now I am sure there are more you can add to this list, and by all means do that. The above 5 I have listed are meant to cover key physiological and psychological aspects of human life.

Like they say, Healthy Mind, Healthy Body, Happy Life!

Our clinic is dedicated to helping people live longer and happier lives. Feel free to contact us today, and let us be part of your journey!

Best Regards

Charbel Chehade

Clinic Manager and Health Professional.