Chiropractic Self Care: 7 Habits for Active Bodies
Updated: Oct 12
Around one in six Australians live with a chronic back problem, and for most of them it did not start with one dramatic moment. It built up quietly through how they sat, how they lifted, how hard they trained and how little they recovered. The same everyday habits work the other way too. Here are seven that are worth the effort, and the signs that say it is time to get something looked at rather than manage it yourself.
1. Treat posture as something you change, not something you hold
There is no single correct posture you are supposed to lock into for eight hours. The problem with sitting is rarely the shape you sit in. It is how long you stay in it. Joints, discs and muscles are built to load and unload, and they get stiff and sore when nothing changes.
The University of Melbourne makes the same point in its ergonomics guidance: awareness and variation matter more than any single ideal position.
What actually helps:
Change position every 30 to 45 minutes, even if that is just standing for a minute
Set the top of your screen at about eye level so your neck is not craned forward
Support your forearms so your shoulders are not holding themselves up all day
Take phone calls standing or walking
2. Build movement into the day, not just the gym
An hour of training does not undo nine hours of sitting still. The two are separate problems and they need separate answers.
The Australian physical activity guidelines ask adults for 2.5 to 5 hours of moderate activity a week plus strength work on two days, and they are explicit about breaking up long periods of sitting. That second part is the one most people skip.
Easy places to find it:
Walk while you are on the phone
Take the stairs when there is a lift
Park at the far end of the car park
Do two or three minutes of mobility between tasks rather than saving it all for the warm up
3. Lift with a plan, not just with your legs
Bend your knees is incomplete advice. Most lifting injuries we see did not happen because someone forgot to squat down. They happened because the lift was rushed, awkward, or done at the end of a long day when nobody was paying attention.
Before you pick anything up:
Clear the path first so you are not shuffling sideways with a load
Get close to the object before you lift, not after
Brace your trunk as if someone were about to poke you in the stomach
Keep the weight close to your body the whole way
Move your feet to turn rather than twisting through your back
Split a heavy load into two trips, or get a second pair of hands
This matters most for the people doing it all day. If you are on the tools or working a roster, our page on chiropractic for FIFO workers goes deeper into managing load across a swing.
4. Match recovery to the load you actually did
Recovery is not what you do when you are injured. It is part of the training. The thing that catches people out is rarely the hardest single session. It is the hardest fortnight, where volume crept up and sleep went down at the same time.
A reasonable baseline:
Leave roughly 48 hours before loading the same heavy pattern again
Protect sleep first, because it is the single biggest recovery lever you have
Build in an easier week every four to six weeks rather than waiting until something complains
Eat enough on the days you train hard
Signs you have gone past it:
Sleep is disturbed even though you are tired
Motivation to train has dropped off a cliff
The same niggle turns up every single week
Sessions that used to feel fine now feel heavy
5. Use mobility tools for what they are good at
Foam rollers, massage balls and bands change how a tissue feels and how far you can move, usually for a short window afterwards. That window is useful. It is a chance to do the strength and control work that holds the range. It is not a replacement for that work.
So roll, then load. Two minutes on a calf or a glute followed by the exercise that uses the new range will do far more than ten minutes of rolling on its own.
If feet are your issue, we wrote a step by step routine for releasing your feet at home for plantar fasciitis.
6. Hydration and food are part of recovery, not a separate topic
You cannot recover from training you have not fuelled. The Australian Dietary Guidelines cover the basics well, and for active people the practical version is short.
Spread protein across the day rather than loading it all into dinner
Put carbohydrate around your training, not just at night
Drink to thirst through the day and add more in hot weather or on site
Do not train hard on an empty tank and then wonder why the recovery is poor
7. Know when to stop managing it yourself
Most aches settle with sensible load management. Some do not, and a few need looking at quickly.
Worth booking an appointment:
Pain that has not changed in two weeks
The same spot flaring every time you train
Stiffness that is now limiting what you can do at work or in sport
A niggle you have been working around for months
Get it looked at promptly:
Pins and needles, numbness or weakness running down an arm or a leg
Pain that wakes you at night and will not settle with position change
Pain after a fall, a crash or a significant impact
Go to an emergency department now if you have numbness around the saddle area, or a sudden change in bladder or bowel control, alongside back pain. That combination is rare and needs assessing the same day.
Where we fit in
North Fremantle Chiropractic is a performance focused clinic on Queen Victoria Street. We work with tradies, FIFO crews, parents, runners and people who simply want to keep doing what they enjoy without their body getting in the way. We assess how you move, explain what we find in plain language, and give you something to do between visits. You can read more about how we approach sports injuries, back pain and neck pain.
Book an appointment
Book online or call 0414 316 261. No referral needed. We are at Unit 1, 210 Queen Victoria Street, North Fremantle.
Opening hours
Monday 7am to 11am and 2pm to 6pm
Tuesday 2pm to 6pm
Wednesday 7am to 11am and 2pm to 6pm
Thursday 2pm to 6pm
Friday 7am to 11am
Saturday and Sunday closed
Frequently asked questions
How often should I change position at a desk?
Every 30 to 45 minutes is a good target. It does not need to be a full break. Standing up, rolling your shoulders and sitting back down differently is enough to reset the load.
Do I need to be in pain to see a chiropractor?
No. Plenty of people come in because something feels stiff, restricted or inconsistent rather than painful, or because they want their movement assessed before a season or a big job.
Is stretching or strengthening better for a stiff back?
They do different jobs. Stretching and mobility work change what range is available right now. Strength work is what makes that range stick and holds it under load. Most people get the best result doing a little of the first and more of the second.
How long should I wait before getting a niggle checked?
If it has not changed in two weeks, or it returns every time you train, get it assessed. Anything involving numbness, weakness or pain after a significant impact should not wait.
Can foam rolling replace treatment?
It is a useful tool for how a tissue feels in the short term. It does not assess why the problem keeps coming back, and it does not build the capacity that stops it returning.
Do I need a referral?
No. Chiropractors in Australia are primary contact practitioners, so you can book directly. Your first visit runs 45 minutes and is $150.
About the author
Dr Nathan Bridger is a chiropractor and strength and conditioning coach, and the owner of North Fremantle Chiropractic. He has over a decade of experience across both fields, has practised internationally, and has worked as a clinical supervisor in chiropractic education. He is registered with the Chiropractic Board of Australia through Ahpra and practises in North Fremantle, Western Australia.
