When it comes to spinal health, many people in Cardiff focus solely on posture, exercise, and chiropractic care. While these are essential, nutrition plays a surprisingly significant role in maintaining a healthy spine and preventing back pain. Inflammation caused by poor dietary choices can contribute to muscle stiffness, joint discomfort, and even slow the body’s natural healing processes. At The Cardiff Chiropractor, Andy Davies educates patients on how food choices impact spinal health and how combining proper nutrition with chiropractic care can lead to lasting relief from back pain.
Chronic inflammation is one of the main culprits behind persistent back pain. Inflammatory foods, such as processed snacks, sugary drinks, and trans fats, can trigger the release of cytokines and other chemicals that increase pain sensitivity. This inflammation affects muscles, joints, and spinal discs, making even minor misalignments feel more painful. Conversely, an anti-inflammatory diet rich in whole foods can reduce swelling, improve circulation, and support the body’s natural repair mechanisms, complementing chiropractic treatment.
Omega-3 fatty acids are particularly beneficial for spinal health. Found in fatty fish like salmon, mackerel, and sardines, as well as chia seeds and walnuts, omega-3s help reduce inflammation in muscles and joints. Cardiff patients who incorporate omega-3-rich foods into their diet often notice decreased stiffness and improved mobility. Combined with spinal adjustments, these dietary changes can enhance overall spinal function and help prevent recurring back issues.
Another key factor is maintaining proper hydration. The spinal discs that cushion vertebrae rely on water to remain flexible and absorb shocks. Dehydration reduces disc hydration, leading to stiffness, reduced range of motion, and increased susceptibility to injury. Drinking adequate water daily supports disc health and ensures that chiropractic adjustments are more effective in restoring mobility and relieving pain. Andy Davies recommends that patients monitor fluid intake, particularly if they are physically active or prone to back discomfort.
Calcium and vitamin D are essential nutrients for strong bones, including the vertebrae. Dairy products, leafy greens, fortified plant milks, and sunlight exposure help maintain bone density, reducing the risk of fractures and degenerative spinal conditions. Patients in Cardiff who focus on bone-supportive nutrition often experience improved posture, less discomfort, and better long-term spinal stability. Pairing these nutrients with chiropractic care optimises both structural integrity and musculoskeletal function.
Magnesium, found in nuts, seeds, whole grains, and leafy vegetables, supports muscle relaxation and nerve function. Adequate magnesium intake helps reduce muscle tension, cramps, and stiffness in the back. Many patients at The Cardiff Chiropractor notice that dietary improvements addressing magnesium intake, alongside regular adjustments, lead to faster recovery from muscular strain and reduced chronic discomfort.
Antioxidant-rich foods, such as berries, tomatoes, and colorful vegetables, combat oxidative stress in spinal tissues. Oxidative stress contributes to cellular damage and can exacerbate inflammation in muscles and joints. Incorporating antioxidant-rich foods into your diet not only supports spinal health but also enhances overall wellbeing. When combined with chiropractic care, patients experience less inflammation-related pain and improved movement efficiency.
Sugar and refined carbohydrates are major offenders in back pain sufferers’ diets. High sugar intake triggers inflammation and can lead to weight gain, which increases strain on the lower back and hips. Excess body weight places additional pressure on the spine, contributing to misalignment, joint degeneration, and chronic discomfort. Reducing sugar and processed foods while focusing on whole grains, lean proteins, and vegetables helps manage weight and reduces the mechanical stress on spinal structures.
Lifestyle habits, including meal timing and moderation, also affect spinal health. Skipping meals or relying on highly processed snacks can cause energy fluctuations that affect posture, muscle function, and recovery. Eating balanced meals that provide sustained energy helps maintain proper posture and allows patients to engage fully in chiropractic sessions, exercise, and daily activities. This holistic approach ensures that nutrition supports spinal alignment rather than undermining it.
Chiropractic care and nutrition work hand-in-hand to optimise spinal health. Adjustments restore proper alignment, relieve nerve pressure, and improve circulation, while a balanced diet reduces inflammation, supports tissue repair, and enhances muscle function. Patients who combine both approaches often report faster recovery from injury, less chronic pain, and improved overall performance in daily life and physical activity. Andy Davies emphasises that sustainable improvements come from addressing both structural and lifestyle factors, including what you eat.
Patient education is a key component of long-term success. Many Cardiff patients are surprised to learn that food can impact spinal health as much as posture or exercise. By understanding the connection between diet and inflammation, patients can make proactive choices that complement their chiropractic treatment, ensuring that adjustments last longer and the spine remains mobile and pain-free. Simple changes such as increasing water intake, eating more anti-inflammatory foods, and reducing processed sugars can significantly improve outcomes.
For athletes and physically active individuals, nutrition is especially important. Protein-rich foods support muscle repair, while vitamins and minerals strengthen connective tissues and bones. Combined with regular chiropractic adjustments, this approach enhances performance, reduces the risk of injury, and accelerates recovery. Cardiff patients who follow tailored nutritional guidance alongside their chiropractic care often experience improved flexibility, reduced stiffness, and less post-training soreness.
Ultimately, maintaining spinal health is not just about adjustments — it’s about lifestyle. Nutrition, hydration, sleep, exercise, and posture all influence how the spine functions. Chiropractic care addresses the structural and neurological components of spinal health, while proper nutrition reduces inflammation and supports the body’s natural healing processes. Together, these strategies create a comprehensive plan for long-term spinal wellness.
Take Action: Support Your Spine from the Inside Out
If you are experiencing back pain, stiffness, or inflammation, don’t rely on temporary fixes alone. At The Cardiff Chiropractor, Andy Davies combines expert chiropractic care with lifestyle and nutritional advice to help patients in Cardiff reduce pain, restore mobility, and improve overall spinal health. Book your consultation today at thecardiffchiropractor.com and discover how combining nutrition with chiropractic care can support a stronger, healthier, and pain-free spine.
In recent years, remote and hybrid working have become the new normal for thousands of people across Cardiff and the UK. While working from home offers flexibility and convenience, it has also brought a rise in one major health issue back and neck pain. At The Cardiff Chiropractor, Andy Davies regularly sees patients whose spinal health has been affected by makeshift home setups, long hours at laptops, and a lack of proper posture support. Understanding how remote and hybrid work environments are impacting your spine and what you can do to counter it is essential for maintaining long-term health and wellbeing.
The first and most significant challenge of remote working is poor ergonomics. Many people in Cardiff began working from home at short notice, often setting up at kitchen tables, sofas, or even beds. These makeshift workstations place the spine in unnatural positions, forcing you to hunch forward, tilt your neck, or twist your torso. Over time, this creates muscular imbalances and misalignments in the spine. Common symptoms include stiffness between the shoulder blades, neck tension, headaches, and lower back pain. Without proper correction, these postural habits can lead to chronic discomfort and reduced mobility.
Another factor contributing to spinal issues is reduced movement throughout the day. In a traditional office environment, people naturally move more walking to meetings, standing to chat, or commuting. At home, the distance from the bed to the desk might only be a few steps, meaning the spine and supporting muscles remain static for hours. Prolonged sitting compresses the lower back, weakens core muscles, and leads to poor circulation. Research from the British Journal of Sports Medicine has linked sedentary behaviour to both musculoskeletal pain and overall reduced physical health. In short, sitting for too long is one of the most significant threats to your spine’s wellbeing.
Hybrid working has introduced its own challenges. Many Cardiff professionals now switch between home and office setups, often using different chairs, desk heights, and equipment. This inconsistency means the body is constantly adapting to different postural demands, which can increase stress on the muscles and joints. Even small variations, such as monitor height or keyboard angle, can cause long-term strain if not properly aligned. A chiropractor can help assess your posture in both environments and offer tailored ergonomic advice to keep your spine supported, no matter where you work.
One of the key issues seen in patients with home-based back pain in Cardiff is what chiropractors call “tech neck.” This occurs when people spend long periods looking down at screens laptops, tablets, or phones creating constant tension in the cervical spine. The weight of the head in a forward-leaning position puts immense pressure on the neck and shoulders, sometimes equivalent to carrying an extra 20–30 pounds of weight. Over time, this can cause headaches, nerve irritation, and even changes in spinal curvature. Regular chiropractic adjustments can help restore normal alignment, relieve tension, and prevent further strain.
But it’s not all bad news. With a few mindful changes, you can protect your spine and prevent remote-working pain. Start by setting up a proper ergonomic workspace. Your monitor should be at eye level, your chair should support the natural curve of your lower back, and your feet should rest flat on the floor. If you’re working from a laptop, use an external keyboard and mouse to avoid hunching forward. Adjust your screen brightness and distance to prevent eye strain and tension in the upper back. These small changes can make a big difference in how your spine feels at the end of the day.
Movement is another critical factor in preventing spinal pain. Even the best ergonomic setup cannot counteract the effects of sitting for too long. Set a reminder to stand up and stretch every 30 minutes. Gentle movements like shoulder rolls, back extensions, and neck stretches can help release tension and improve circulation. Incorporating short walks into your routine even around the house or garden will keep your muscles active and your spine mobile. Regular exercise such as yoga, swimming, or Pilates also strengthens the core, which is essential for supporting spinal alignment.
Chiropractic care plays an essential role in addressing remote-working pain. At The Cardiff Chiropractor, Andy Davies offers a holistic approach that combines spinal adjustments, soft tissue therapy, and posture retraining. Adjustments help realign the spine, reducing nerve irritation and improving overall function. Soft tissue work relieves tight muscles caused by sitting too long, while posture coaching ensures patients understand how to maintain proper alignment during work. Many patients report immediate improvements in pain and energy after chiropractic sessions, followed by long-term benefits when they implement ergonomic and lifestyle advice.
Mental stress can also contribute to spinal discomfort. Working from home often blurs the boundaries between personal and professional life, leading to longer hours and fewer breaks. Stress triggers muscle tension, particularly in the neck and shoulders, which can worsen pain. Chiropractic care, combined with stress management techniques such as deep breathing, mindfulness, and regular exercise, helps calm the nervous system and reduce overall tension.
One Cardiff-based marketing consultant shared that after months of home working, they developed constant lower back pain that disrupted sleep and productivity. Following a series of chiropractic adjustments, ergonomic corrections, and a personalised exercise plan, their symptoms dramatically improved. They now maintain regular check-ups to stay pain-free proof that even small, consistent changes can have a lasting impact on spinal health.
Ultimately, the goal isn’t to eliminate sitting altogether but to create balance. Your spine thrives on movement, alignment, and support. Remote and hybrid working can be sustainable and comfortable when you prioritise posture, make ergonomic adjustments, and seek professional care when needed.
Take Action Today: Protect Your Spine and Work Pain-Free
If you’re struggling with back pain, neck tension, or stiffness from remote or hybrid working, it’s time to take control of your spinal health. At The Cardiff Chiropractor, Andy Davies provides expert care for desk-related pain, posture issues, and ergonomic support. Don’t wait for minor discomfort to become chronic your spine deserves proactive attention. Visit thecardiffchiropractor.com to book your consultation today and start feeling better, moving better, and working pain-free.
For many in Cardiff, the weekend is a time to unwind, stay active and squeeze in some much-needed exercise. Whether it’s a football match, a Saturday morning park run or a hike in the Brecon Beacons, staying active is vital for both physical and mental wellbeing. However, weekend athletes those who train hard on Saturdays and Sundays after a sedentary work week are at particular risk of injury. At The Cardiff Chiropractor, Andy Davies frequently treats individuals whose enthusiasm for weekend activity has led to sprains, strains and chronic pain that could have been avoided with the right preparation, recovery and spinal care.
One of the main causes of weekend sports injuries is the “5-2 problem”: five days of inactivity followed by two days of intense physical effort. Muscles that have been underused during the week suddenly face high demands, and joints that have stiffened from hours of sitting are forced to move dynamically. This sudden shift creates stress on ligaments, tendons and spinal joints. Common issues among weekend athletes include lower-back pain, shoulder strains, knee discomfort and ankle sprains all of which can become chronic if not treated properly.
Prevention begins long before the weekend. Regular mobility work and light exercise throughout the week help prepare the body for more demanding sessions. Incorporating short stretching routines, lunchtime walks or gentle resistance training can maintain flexibility and reduce stiffness. Chiropractors like Andy Davies emphasise the importance of spinal mobility: when the spine moves freely, the body can adapt better to different loads and motions. A well-aligned spine also ensures the nervous system communicates effectively with the muscles, improving coordination and balance key components of injury prevention.
Warm-up routines are another critical yet often overlooked factor. Many weekend athletes rush straight into their game or workout without properly preparing the body. A dynamic warm-up increases blood flow, activates stabilising muscles and improves joint lubrication. Movements such as leg swings, arm circles, squats and gentle torso rotations prime the spine and major joints for activity. Chiropractic assessments can help identify which areas of the body are tight or weak, allowing for targeted warm-ups that prevent common overuse injuries.
Equally important is the cool-down phase. Stretching and mobility work after exercise help muscles release tension and maintain flexibility. Skipping this step can cause lactic acid buildup, delayed soreness and reduced range of motion. Foam rolling the legs, hips and back helps break down adhesions in soft tissue and promotes circulation for faster recovery. Andy Davies often integrates post-workout mobility advice into treatment plans, ensuring patients recover efficiently between sessions.
For many Cardiff weekend athletes, poor technique and posture during activity are major contributors to recurring pain. Runners who overstride, golfers who twist incorrectly or cyclists with poorly adjusted seats can place repetitive strain on the spine and joints. Chiropractic care addresses the underlying biomechanical imbalances that cause these problems. Adjustments restore joint motion, reduce nerve interference and allow muscles to function symmetrically. Over time, this improves body mechanics and reduces the likelihood of repeat injuries.
When minor injuries do occur such as a mild sprain, strain or twinge of back pain early intervention is key. Many people ignore these warning signs, assuming rest alone will solve the problem. However, small misalignments or soft-tissue restrictions left untreated can alter movement patterns and lead to more significant injuries later. A chiropractic evaluation can determine whether there’s joint restriction, muscle imbalance or nerve irritation contributing to the issue. By restoring alignment early, healing accelerates and the risk of recurrence drops dramatically.
One of the most common mistakes weekend athletes make is relying on painkillers instead of addressing the root cause. While medication may mask discomfort, it doesn’t correct the underlying dysfunction. Chiropractic treatment offers a natural, drug-free approach that supports the body’s own healing mechanisms. Gentle adjustments reduce inflammation, restore motion and improve circulation, all of which speed up recovery. Combined with soft-tissue therapy and targeted exercises, this approach delivers longer-lasting results without side effects.
Hydration and nutrition also play vital roles in preventing injuries. Muscles and joints need adequate water and nutrients to perform efficiently. Dehydration reduces flexibility, increases fatigue and slows recovery. Eating balanced meals rich in lean proteins, healthy fats and anti-inflammatory foods like berries, leafy greens and omega-3s supports tissue repair and joint health. Many athletes underestimate the cumulative effect of small nutritional deficiencies over time, they can make the body more prone to strain and stiffness.
Proper footwear and equipment choice can further reduce the risk of injury. Shoes that provide poor arch support or are worn down can alter gait patterns and put extra stress on the knees and spine. Andy Davies often encourages patients to assess their footwear every few months and replace it when signs of uneven wear appear. Similarly, cyclists should check bike ergonomics, while golfers should ensure clubs are properly fitted to their height and stance. Small adjustments in equipment can prevent months of unnecessary discomfort.
Recovery doesn’t stop at stretching or hydration sleep and rest are equally important. The body repairs muscle tissue and restores spinal hydration during deep sleep. Skipping rest days or sleeping on an unsupportive mattress can slow recovery and contribute to chronic pain. Combining chiropractic adjustments with proper rest helps the spine recover from the mechanical stresses of sport and work alike. For busy Cardiff professionals who double as weekend athletes, this balance is crucial to staying pain-free and maintaining performance.
Real-world examples show just how effective chiropractic care can be for weekend athletes. One local runner visited The Cardiff Chiropractor after developing persistent hip and lower-back tightness following a charity 10K. Despite stretching daily, the discomfort persisted and began to affect their stride. After a few sessions of spinal adjustments, soft-tissue release and core-strength guidance, they returned to running without pain and even improved their race times. The combination of chiropractic alignment and consistent mobility work proved the difference between frustration and progress.
The long-term benefits of regular chiropractic care extend beyond injury prevention. Improved spinal alignment enhances posture, reduces muscle fatigue and optimises nervous-system function. This not only prevents setbacks but also boosts athletic performance. Whether it’s maintaining power during a golf swing, endurance on a cycling route or agility on the football pitch, an aligned body performs better.
Weekend athletes should view chiropractic not as crisis care but as performance maintenance. Scheduling periodic check-ups ensures that small issues are caught early and the body stays balanced through both training and recovery. Integrating chiropractic with strength training, mobility drills and mindful rest forms a comprehensive approach to lifelong joint and spinal health.
Take Action: Keep Your Body Game-Ready Every Weekend
Don’t let minor aches sideline your passion for sport. With proactive chiropractic care, smart preparation and proper recovery, you can enjoy your favourite activities without fear of injury. Visit The Cardiff Chiropractor to book a consultation with Andy Davies and discover how spinal alignment, posture correction and personalised injury prevention strategies can keep you performing at your best — every weekend and beyond. Take control of your health today at thecardiffchiropractor.com.
A good night’s sleep is one of the most powerful tools for healing and maintaining spinal health. Yet many people in Cardiff wake up with stiff necks, aching backs, or sore shoulders often unaware that their mattress, pillow, or sleep posture could be to blame. At The Cardiff Chiropractor, Andy Davies helps patients identify the hidden causes of sleep-related spinal pain and shares how the latest sleep technology and smarter positioning can transform the way you rest.
Sleep is the body’s time to repair, rebuild and recharge. During the night, spinal discs re-hydrate, muscles relax and the nervous system resets. However, if your spine is not properly supported, pressure builds up on the vertebrae and surrounding soft tissues, interrupting that healing process. Over time, poor sleep posture or the wrong sleep surface can lead to chronic pain, stiffness and fatigue. Understanding how modern sleep technology supports spinal alignment is key to better rest and long-term back health.
One of the biggest advances in recent years is the use of wearable sleep trackers. Devices such as smartwatches, rings and headbands now monitor not only sleep duration but also position, heart rate and movement patterns. These insights help people identify when they toss and turn due to discomfort or poor spinal support. For instance, if your wearable shows frequent awakenings or shallow sleep phases, it may signal your mattress or pillow is misaligned with your natural spinal curve. Chiropractors can use this data to recommend ergonomic improvements and monitor progress over time.
Mattress design has also evolved dramatically. Traditional spring mattresses can create pressure points, especially for side sleepers, while ultra-soft foam beds may allow the spine to sag out of alignment. The best choice for spinal health is typically a medium-firm mattress that contours to your body while keeping the spine neutral. Memory foam and hybrid models that combine coils with gel layers provide support without sacrificing comfort. Many brands now use zoned support systems, offering extra firmness around the hips and lower back areas that need stability for healthy alignment.
Pillows play an equally important role. A pillow that’s too high can tilt the head forward and strain the neck, while one that’s too low fails to support the cervical curve. Cervical pillows and memory-foam contour pillows are designed to cradle the head and maintain alignment between the neck and shoulders. For back sleepers, thinner pillows often work best; for side sleepers, a thicker option that fills the gap between ear and shoulder keeps the spine straight. Chiropractors often recommend experimenting with adjustable or layered pillows so you can fine-tune your comfort level.
Another modern innovation improving spinal comfort is adjustable bed bases. Once limited to hospitals, these electric frames now appear in many Cardiff homes. They allow you to raise your head and knees slightly, reducing lumbar strain and improving circulation. People with herniated discs or sciatica often find relief by sleeping in a semi-reclined position, which decreases pressure on the lower back. Combining an adjustable base with a supportive mattress can significantly enhance spinal recovery overnight.
Sleep posture is just as important as the products you use. The best position for spinal alignment is generally on your back or side. Sleeping on your stomach places unnecessary stress on the neck and lower back, twisting the spine for hours at a time. For side sleepers, keeping a pillow between the knees helps maintain hip alignment, while back sleepers benefit from a small pillow beneath the knees to relieve lumbar tension. Chiropractic assessments often include advice on personalised sleep positioning based on body type and spinal curvature.
Temperature regulation is another aspect of sleep tech linked to spinal comfort. Overheating at night can lead to restless tossing and turning, interrupting muscle relaxation. Many modern mattresses and toppers include cooling gels, breathable fabrics and moisture-wicking covers to maintain an optimal temperature. Wearable devices that track skin temperature and heart rate variability can help you fine-tune your environment for deeper, more restorative rest — crucial for muscle recovery and spinal tissue repair.
Beyond hardware, smart apps and AI-driven platforms now offer real-time sleep coaching. By analysing nightly data, they provide tailored recommendations for improving posture, adjusting bedtime routines and managing stress. Stress reduction is particularly important because chronic tension in the shoulders and neck often worsens back pain. Integrating relaxation techniques, mindfulness and stretching before bed supports both mental and spinal health. Andy Davies often encourages patients to combine these tech-based insights with practical chiropractic care for maximum benefit.
Poor sleep can also weaken the body’s ability to handle daily strain. Without adequate deep sleep, the muscles that stabilise the spine lose strength, and inflammation levels rise. This can create a vicious cycle: pain disrupts sleep, and poor sleep amplifies pain. Regular chiropractic adjustments help break this cycle by restoring balance to the spine and reducing nerve irritation. When combined with a supportive sleep setup, the effects are multiplied patients wake up refreshed instead of sore.
For those unsure where to start, a spinal health consultation can identify the root causes of morning pain. Andy Davies often performs posture analysis and mobility assessments to see how daily habits, including sleep, affect the spine. From there, he provides individualised recommendations — whether that means adjusting pillow height, upgrading a mattress, or integrating sleep tracking devices to monitor progress. Small changes often yield big results in comfort and energy levels.
When shopping for sleep products, focus on quality and ergonomics rather than trends. A mattress should support the spine’s natural S-curve, not sink or bow under pressure. Look for breathable materials that suit your sleeping temperature, and test options in-store when possible. Similarly, check wearable tech for accuracy and comfort the best devices are ones you’ll actually use consistently.
Remember, no technology replaces good posture, regular movement and chiropractic maintenance. These tools simply enhance what your body naturally needs: alignment, balance and rest.
Long-term spinal wellness depends on a holistic approach. Combining chiropractic care with proper sleep hygiene, ergonomic work habits and balanced nutrition ensures the body can recover and thrive. Patients in Cardiff who prioritise their sleep setup alongside regular adjustments often notice fewer flare-ups, improved flexibility and greater overall wellbeing. Your bed and pillow are more than just comfort items they’re essential tools in protecting the spine you rely on every day.
Take Action: Wake Up Pain-Free with Better Sleep and Spinal Support
If you’re tired of waking up sore or stiff, it might be time to rethink your sleep setup. The right mattress, pillow and posture can make all the difference. At The Cardiff Chiropractor, Andy Davies combines expert chiropractic care with practical guidance on sleep ergonomics and modern tech solutions to help you achieve restorative, pain-free rest. Book your consultation today at thecardiffchiropractor.com and discover how better sleep can transform your spinal health one night at a time.
Back pain isn’t just an adult problem. Increasingly, children and teens in Cardiff are experiencing discomfort due to modern lifestyle factors, including heavy backpacks, prolonged screen time, and poor posture. At The Cardiff Chiropractor, Andy Davies sees many young patients whose growing bodies are affected by these habits. Understanding the causes of back pain in children and teens, along with early intervention strategies, is critical for preventing long-term spinal problems.
Growth spurts during adolescence place extra stress on the spine. Rapid bone growth can temporarily outpace muscle and ligament development, leading to imbalances and stiffness. Combined with poor posture from slouching, hunching over mobile devices, or prolonged sitting, these imbalances can contribute to neck, shoulder, and lower back pain. Parents often notice children complaining of soreness after school or sports, which may indicate early musculoskeletal strain.
Screen time is a major factor shaping spinal health. Laptops, tablets, and smartphones often lead to “tech neck,” where the head juts forward and the shoulders round. This position increases strain on cervical vertebrae, shoulder muscles, and the upper back. Over time, chronic forward head posture can lead to headaches, fatigue, and reduced spinal mobility. Chiropractic care can identify postural misalignments early and provide corrective adjustments to support healthy growth.
Backpacks are another common culprit in youth back pain. Carrying heavy books or improperly worn backpacks can strain the lower back and shoulders. The recommended weight for a backpack is no more than 10-15% of a child’s body weight. Parents in Cardiff should ensure backpacks have padded straps, are worn correctly, and are packed only with essentials. Chiropractic guidance can also help young patients strengthen postural muscles to better support load-bearing activities.
Sports participation offers both benefits and risks. Physical activity is essential for developing strength, flexibility, and coordination. However, repetitive movements or improper technique can lead to overuse injuries. Common issues include lower back strain, hamstring tightness, and shoulder tension. The Cardiff Chiropractor offers sports-specific chiropractic care for children and teens, focusing on alignment, mobility, and injury prevention while supporting natural growth.
Chiropractic adjustments for younger patients are gentle and tailored to the stage of growth. These treatments restore spinal alignment, release muscle tension, and improve joint function. Early intervention can prevent small postural problems from developing into chronic pain or structural issues later in life. Families in Cardiff report that children undergoing regular chiropractic care experience better posture, improved energy, and less discomfort during daily activities.
Education and awareness are key components of spinal health in youth. Teaching proper posture, ergonomic setup for homework, and safe lifting techniques for sports or schoolbags empowers children and teens to take responsibility for their spine. Parents can encourage regular movement, stretching, and balanced physical activity to counteract sedentary habits and screen time. These strategies work hand-in-hand with chiropractic care to promote long-term spinal wellness.
Sleep also plays a role in spinal health. Poor sleep posture or unsupportive mattresses can exacerbate back and neck pain in children and teens. Ensuring that young patients have supportive pillows and mattresses aligned to their body size helps maintain spinal curvature during rest. Combined with chiropractic advice, proper sleep positioning supports recovery and growth.
Nutrition and hydration are additional factors influencing musculoskeletal development. Adequate intake of calcium, vitamin D, protein, and water supports bone density, muscle strength, and joint health. A balanced diet complements chiropractic care by ensuring the spine and surrounding muscles are optimally supported during growth and activity. Andy Davies provides guidance to families on lifestyle factors that enhance spinal health for children and teens in Cardiff.
Early detection of postural or spinal problems can prevent chronic issues. If children or teens complain of persistent back pain, headaches, or stiffness, a professional assessment is essential. Chiropractic care at The Cardiff Chiropractor identifies misalignments, muscular imbalances, and postural issues early, providing targeted interventions to support healthy growth. Regular check-ups and preventive strategies reduce the likelihood of pain continuing into adulthood.
Chiropractic care also supports mental wellbeing in young patients. Chronic pain can affect focus, school performance, and mood. By addressing structural and muscular causes of discomfort, children experience improved confidence, activity levels, and overall quality of life. Parents often report noticeable improvements in their child’s posture, comfort, and physical performance after treatment.
Combining chiropractic care with lifestyle changes maximises results. Limiting screen time, encouraging regular movement, ensuring ergonomic workstations for homework, and promoting balanced nutrition all contribute to spinal health. This holistic approach ensures that children and teens not only recover from back pain but develop habits that support lifelong spinal wellness.
Take Action: Protect Your Child’s Spine Today
Back pain in children and teens should not be ignored. Early intervention and proactive care can prevent long-term spinal issues and support healthy growth. At The Cardiff Chiropractor, Andy Davies provides expert chiropractic care tailored for young patients, addressing posture, alignment, and musculoskeletal health. Book a consultation today at thecardiffchiropractor.com and help your child maintain a strong, healthy spine for years to come.
Footwear plays a bigger role in spinal health than most people realise. While high heels and fashionable shoes may enhance appearance, they can also lead to posture problems, muscle imbalances, and chronic back pain over time. At The Cardiff Chiropractor, Andy Davies frequently treats patients who experience discomfort caused or aggravated by poor footwear choices. Understanding how your shoes affect your posture and spinal alignment can help you make smarter decisions for long-term comfort and wellbeing.
When you wear high heels, your body’s natural alignment shifts. The raised heel pushes your body weight forward onto the balls of your feet, forcing your spine to compensate to maintain balance. To stay upright, the lower back arches more than usual, increasing pressure on the lumbar spine and surrounding muscles. This exaggerated curve, known as hyperlordosis, can cause tension in the lower back and hips. Over time, these postural adaptations may lead to chronic pain and stiffness, especially for those who wear heels regularly for work or social events.
The effects of high heels don’t stop at the lower back. The shift in body mechanics affects the entire musculoskeletal chain. The knees are slightly bent, the hips tilt forward, and the core muscles work harder to stabilise the body. This constant state of tension can cause fatigue and imbalance in the legs and pelvis. In addition, the shortened calf muscles and tightened Achilles tendons created by high heel use can make it difficult to walk comfortably in flat shoes later, leading to long-term flexibility and balance issues.
At The Cardiff Chiropractor, many patients report neck and shoulder pain linked indirectly to footwear choices. When the foundation of the body — the feet — is misaligned, the effects travel upward through the kinetic chain. Misalignment in the feet can lead to compensations in the knees, hips, and spine, ultimately affecting posture and upper body balance. For women who wear heels daily, this can mean recurring neck tension, shoulder discomfort, and even headaches caused by poor spinal alignment.
The type of shoe you wear doesn’t have to be high-heeled to cause issues. Flat shoes without proper arch support, like ballet flats or flip-flops, can also lead to problems. These styles often provide minimal cushioning and lack the structure needed to support the foot’s natural arch. Over time, this can contribute to overpronation (the rolling in of the foot) or fallen arches, which can alter gait and put extra strain on the knees, hips, and lower back. Similarly, shoes with rigid soles or narrow toe boxes can restrict foot movement and compress nerves, leading to pain and discomfort.
Footwear choices can also exacerbate existing musculoskeletal conditions. For example, individuals with plantar fasciitis, bunions, or Achilles tendon problems often find their symptoms worsen when wearing heels or unsupportive shoes. Chiropractic care can help manage and correct these issues by improving spinal and joint alignment, reducing tension, and addressing compensatory patterns that have developed over time. A combination of chiropractic adjustments, soft tissue therapy, and personalised stretching and strengthening exercises can restore balance and mobility to the entire body.
Posture correction plays a key role in recovery for those affected by poor footwear. Andy Davies works with patients to assess how their shoes, gait, and stance contribute to pain or imbalance. Chiropractic adjustments help restore spinal alignment, while targeted exercises strengthen the muscles that support posture — particularly in the core, hips, and lower back. Patients are often surprised to learn how much their footwear affects their spinal health, and how quickly improvements occur once they switch to supportive shoes and receive appropriate chiropractic care.
If you love wearing heels, there are ways to minimise the damage. Choose shoes with lower heels — ideally under two inches — and a wider base for better stability. Alternate between heels and supportive flats throughout the week to give your feet and spine a break. Look for cushioned insoles that provide arch support and absorb shock. Avoid wearing heels for long periods, and stretch your calves and feet regularly to maintain flexibility. When possible, save your high heels for short occasions rather than all-day wear.
It’s also worth considering how footwear interacts with your lifestyle. Many Cardiff residents spend long hours standing or walking on hard surfaces, whether at work, commuting, or socialising. In these cases, investing in high-quality, supportive footwear is one of the best things you can do for your spine. Custom orthotics can be an excellent solution for those with specific foot or gait issues. Chiropractors can assess your posture and walking patterns to determine if orthotic inserts might help correct imbalances and improve comfort.
For those already experiencing discomfort from their footwear habits, chiropractic care offers an effective, non-invasive solution. At The Cardiff Chiropractor, treatment focuses on restoring natural alignment and improving the function of the entire musculoskeletal system. Adjustments help relieve pressure on the spine, while soft tissue therapy releases tight muscles in the legs, hips, and back. By addressing both the symptoms and underlying causes, chiropractic care can reduce pain, restore mobility, and prevent future issues.
One Cardiff patient shared their experience after years of wearing high heels for work. They suffered from persistent lower back and hip pain that no amount of stretching or massage could fix. After several chiropractic sessions with Andy Davies, combined with ergonomic footwear advice and home exercises, they noticed a remarkable difference — not only in pain relief but also in posture and energy levels. By changing their footwear habits and maintaining regular chiropractic care, they were able to prevent the problem from returning.
Ultimately, the key message is balance. You don’t have to give up your favourite shoes, but it’s important to understand the effects they have on your body. Wearing heels or unsupportive shoes occasionally won’t cause lasting damage, but daily use without proper support can create long-term problems. By combining smart footwear choices with chiropractic care, you can protect your posture, reduce discomfort, and maintain a strong, healthy spine.
Take Action: Support Your Feet, Protect Your Spine
If you’re experiencing back pain, hip stiffness, or poor posture linked to footwear, don’t ignore the signs. At The Cardiff Chiropractor, Andy Davies provides comprehensive care for foot-related spinal problems, combining chiropractic adjustments, muscle therapy, and ergonomic advice to help you move better and feel better. Your feet are the foundation of your body — take care of them, and your spine will thank you. Visit thecardiffchiropractor.com today to book your consultation and take the first step toward pain-free posture and better mobility.
Going on holiday should be relaxing, not painful. Yet for many people in Cardiff and beyond, travelling can trigger or worsen back pain. Long hours sitting on planes, trains, or cars, heavy luggage, and changes in routine can all strain the spine. At The Cardiff Chiropractor, Andy Davies regularly treats patients who return from holidays with stiffness, aches, or even acute flare-ups. The good news is that with the right preparation and posture habits, you can enjoy your travels pain-free and keep your spine in great shape wherever you go.
When we travel, we often spend long periods sitting — whether in an airplane seat, a car, or a coach. Sitting for extended durations places continuous pressure on the lower back and reduces circulation to the spine and muscles. Over time, this pressure can cause discomfort, stiffness, or even nerve irritation, especially in the lower back and hips. Poor seat ergonomics, vibration, and awkward sleeping positions during travel can make the problem worse. Without proper movement breaks or spinal support, even a few hours of sitting can trigger pain for those prone to back issues.
One of the most common causes of travel-related back pain is poor posture while seated. Many people slump forward, cross their legs, or lean to one side — habits that strain the spine and surrounding muscles. To reduce this strain, it’s important to keep your spine aligned. When travelling by plane or car, sit back against the seat and use a small lumbar cushion or rolled-up jumper to support your lower back. Keep your feet flat on the floor and your knees level with your hips. Every 30 to 60 minutes, change position or get up and move around if possible. Movement is key to maintaining spinal flexibility and blood flow.
Luggage is another major contributor to back and shoulder strain. Many travellers injure themselves lifting heavy suitcases into car boots or overhead compartments. Whenever possible, pack light and use wheeled luggage with adjustable handles that allow you to push instead of pull. When lifting, bend your knees, keep your back straight, and hold the load close to your body. Avoid twisting motions, as these can easily cause disc irritation or muscle strain. If you travel often, investing in lightweight, ergonomic luggage can make a big difference to your back health.
Even after arriving at your destination, back pain can still strike due to sudden changes in activity level or routine. Many people go from sitting all day at work to suddenly walking long distances, swimming, or carrying children on holiday. This sudden increase in physical activity can strain underused muscles, especially if posture or core strength is poor. Warming up before physical activities and stretching afterward can help prevent muscle tension. Simple exercises like gentle spinal twists, hamstring stretches, and cat-cow movements are effective for keeping the back flexible.
Sleeping arrangements on holiday also play a big role in spinal comfort. Hotel beds and pillows vary widely in firmness and support, and sleeping on an unsupportive surface can leave you stiff and sore. If possible, choose accommodation that allows you to request extra pillows or firmer mattresses. Place a pillow between your knees when sleeping on your side, or under your knees when lying on your back to maintain spinal alignment. Bringing your own supportive pillow or travel cushion can also make a big difference, particularly for those who already experience chronic neck or back pain.
Hydration and movement are two of the simplest yet most effective tools for preventing travel-related back pain. Sitting for long periods can reduce spinal disc hydration, making the discs more susceptible to compression and pain. Drinking plenty of water throughout the journey helps maintain disc health and muscle elasticity. Combined with frequent movement, this can significantly reduce stiffness and fatigue. During flights, take short walks along the aisle or perform gentle seated stretches such as shoulder rolls and ankle circles to promote circulation.
For those who travel frequently, maintaining a regular chiropractic care routine can make a world of difference. Chiropractic adjustments help keep the spine aligned and flexible, reducing the likelihood of pain flare-ups during travel. At The Cardiff Chiropractor, Andy Davies helps many Cardiff professionals and families prepare their spines for upcoming trips. A pre-travel chiropractic session can ensure your spine is functioning optimally, while a post-travel adjustment can help relieve any tension or misalignment accumulated during the journey.
If you experience back pain during your trip, it’s important to address it early. Stretch gently, apply heat or ice if necessary, and avoid sitting for long periods without movement. If pain persists or worsens upon returning home, visiting a chiropractor can help identify the underlying cause and restore proper spinal function. Many patients at The Cardiff Chiropractor report fast relief from travel-induced back and neck pain after just a few sessions. Chiropractic care not only alleviates discomfort but also helps improve posture and prevent future problems.
Andy Davies takes a holistic approach to travel-related spinal care, combining gentle chiropractic adjustments with lifestyle advice. He educates patients on posture correction, lifting techniques, and mobility exercises to support their spine in all environments — from the office chair to the airplane seat. This personalised approach ensures long-term results and empowers patients to maintain healthy posture wherever they go. Whether you’re a frequent flyer, a road trip enthusiast, or simply planning your next holiday, proactive chiropractic care can help you travel more comfortably and confidently.
A Cardiff patient recently shared how a long-haul flight left them with severe lower back pain that disrupted their holiday. After returning home and visiting The Cardiff Chiropractor, Andy identified a sacroiliac joint restriction caused by prolonged sitting. Following a series of gentle adjustments and specific stretching recommendations, the patient experienced complete relief and was able to resume normal activity. They now schedule a chiropractic tune-up before every major trip to stay pain-free and mobile.
Ultimately, protecting your spine while travelling comes down to awareness and preparation. Sitting, lifting, and sleeping in awkward positions can strain even the healthiest spine, but small changes such as better posture, regular stretching, and smart packing can prevent pain entirely. Combine these habits with ongoing chiropractic care, and you’ll set yourself up for a lifetime of stronger, more resilient spinal health.
Take Action: Travel Comfortably, Live Pain-Free
If you’re planning a trip and want to protect your back, or if you’ve returned home with aches and stiffness, don’t wait for the pain to worsen. At The Cardiff Chiropractor, Andy Davies provides expert care for travellers dealing with back pain, stiffness, or posture issues. Whether you need a pre-holiday spinal check-up or post-travel recovery treatment, chiropractic care can help you stay mobile, aligned, and pain-free. Visit thecardiffchiropractor.com today to book your consultation and take the first step toward better spinal health — at home and away.
In today’s modern world, most of us spend far too many hours sitting at a desk, in the car, or in front of a screen. While it might feel harmless, sitting for long periods is one of the biggest threats to spinal health. At The Cardiff Chiropractor, Andy Davies regularly treats patients suffering from back and neck pain directly linked to prolonged sitting. If you work an office job or spend long hours at a computer, understanding the dangers of sitting all day and how to counter them is essential for long-term spinal health.
Why Sitting is Hard on Your Spine
The human body is designed for movement. When we sit for extended periods, the spine is forced into unnatural positions, placing extra strain on the lower back, shoulders, and neck. The forward head posture that often comes with screen time (sometimes called “tech neck”) only makes the problem worse. Over time, this pressure can cause muscle imbalances, joint stiffness, and even disc problems. Research published by the British Journal of Sports Medicine highlights that sitting for more than eight hours a day is associated not only with musculoskeletal pain but also with reduced overall health and mobility.
The Link Between Desk Jobs and Back Pain
Many Cardiff professionals now spend upwards of 40 hours per week at a desk. Without proper posture or ergonomic support, this quickly adds up to significant spinal stress. Some of the most common issues linked to prolonged sitting include:
How Sitting Impacts Your Spine Long-Term
The long-term effects of prolonged sitting go beyond stiffness or discomfort. If left unaddressed, sitting all day can contribute to:
Desk Job Back Pain Solutions in Cardiff
The good news? There are effective ways to combat desk-related spinal problems. At The Cardiff Chiropractor, Andy Davies takes a holistic approach to helping office workers restore mobility, reduce pain, and prevent recurrence. Treatment often includes:
What You Can Do at Work to Protect Your Spine
Even if you can’t avoid sitting for your job, you can reduce its harmful effects. Try these chiropractor-approved tips:
A Real Example from Cardiff
One Cardiff-based accountant came to The Cardiff Chiropractor suffering from chronic lower back pain. After years of sitting at a desk, they struggled to focus at work and even simple activities like driving home became uncomfortable. Through a tailored plan of spinal adjustments, ergonomic coaching, and core strengthening advice, their pain significantly reduced within weeks. They now maintain regular chiropractic check-ups to prevent recurrence and continue working pain-free.
Why Chiropractic Care Works Better Than Painkillers
Many desk workers rely on painkillers to mask discomfort, but this doesn’t solve the root cause. Chiropractic care is different. By correcting spinal alignment, reducing muscular tension, and providing practical desk job back pain solutions, it addresses both symptoms and underlying issues. This means not just temporary relief but long-term spinal health and better quality of life.
Why Cardiff Office Workers Should Act Now
With more people working from home, often at makeshift desks or kitchen tables, back pain is on the rise in Cardiff. Addressing posture problems early prevents them from developing into chronic issues. Whether you’re struggling with lower back pain, stiff shoulders, or daily headaches, chiropractic care can help restore balance and prevent long-term damage.
Trusted Resources: British Chiropractic Association, NHS – Back Pain Advice, Health & Safety Executive – Display Screen Equipment Guidance
Joint stiffness and reduced mobility are common complaints for people in Cardiff, whether caused by repetitive stress, injury, or poor posture. Stiff joints limit everyday movements, reduce quality of life, and can contribute to chronic pain if left unaddressed. At The Cardiff Chiropractor, Andy Davies specialises in joint stiffness treatment in Cardiff, offering tailored chiropractic care that restores mobility, relieves discomfort, and supports long-term joint health.
What Causes Joint Stiffness?
Joint stiffness occurs when joints and surrounding tissues become less flexible, limiting normal movement. Common causes include:
Why Stiff Joints Affect Daily Life
Joint stiffness isn’t just a minor inconvenience. It can impact:
How Chiropractic Care Improves Joint Mobility
Chiropractic care addresses the root causes of joint stiffness through a combination of spinal and joint adjustments, soft tissue therapy, and functional rehabilitation. Benefits include:
Techniques Used for Joint Stiffness
At The Cardiff Chiropractor, treatment for stiff joints may include:
Patient Example: Regaining Mobility in Cardiff
A local Cardiff resident in their 50s came to The Cardiff Chiropractor with stiff hips and lower back pain that made daily activities difficult. Through a combination of chiropractic adjustments, soft tissue therapy, and a personalised exercise plan, the patient regained significant mobility within weeks. They reported being able to walk, climb stairs, and exercise comfortably — highlighting how early chiropractic care can prevent long-term limitations.
Chiropractic vs Medication for Stiff Joints
Many people rely on painkillers or anti-inflammatory drugs for joint stiffness. While these may reduce symptoms temporarily, they do not restore joint function or prevent further degeneration. Chiropractic care, on the other hand, addresses the underlying causes, providing long-term relief and improved mobility without relying on medications.
Tips for Maintaining Healthy Joints in Cardiff
Why Cardiff Residents Choose Chiropractic for Joint Health
Andy Davies at The Cardiff Chiropractor provides patient-focused care that combines expert assessment, gentle adjustments, and practical advice. This holistic approach ensures patients not only regain mobility but maintain it for the long term, reducing the risk of chronic pain and improving overall quality of life.
Take Action: Don’t Let Stiff Joints Hold You Back
Joint stiffness can limit your daily activities, but chiropractic care can restore mobility, relieve discomfort, and prevent long-term issues. Book a consultation at The Cardiff Chiropractor today for joint stiffness treatment in Cardiff and start moving more freely.
External References: British Chiropractic Association – Joint Health, NHS – Joint Pain
Neck pain is one of the most common musculoskeletal complaints in Cardiff and across the UK. Many people try stretches, yoga, or over-the-counter pain relief, only to find that the discomfort persists. While stretching can help maintain flexibility, it often doesn’t address the root cause of chronic neck pain. At The Cardiff Chiropractor, Andy Davies specialises in neck pain treatment in Cardiff, using gentle chiropractic adjustments to relieve pain, restore mobility, and improve quality of life.
Why Neck Pain Persists Despite Stretching
Stretching helps loosen tight muscles, but it doesn’t correct spinal misalignments, joint restrictions, or nerve irritation — which are often the main causes of chronic neck pain. Common reasons stretches alone fail include:
How Chiropractic Adjustments Work
Chiropractic adjustments are a hands-on approach that targets the underlying causes of neck pain. By realigning the cervical spine and improving joint mobility, adjustments can relieve pressure on nerves, reduce muscle tension, and restore normal movement patterns. Techniques may include:
Patient Example: Lasting Relief for Chronic Neck Pain
A Cardiff office worker came to The Cardiff Chiropractor after months of persistent neck stiffness and headaches. Despite daily stretches, the pain continued, affecting sleep and productivity. After a series of chiropractic adjustments combined with posture correction guidance, the patient experienced significant improvement. Mobility increased, headaches reduced, and daily discomfort became manageable — a clear example of how adjustments address root causes rather than just symptoms.
Why Chiropractic is More Effective Than Stretching Alone
While stretching can complement treatment, it does not fix structural problems. Chiropractic care targets the source of pain, whether it’s misaligned vertebrae, restricted joints, or nerve irritation. This approach provides:
Tips for Preventing Neck Pain in Cardiff
Alongside regular chiropractic care, these strategies can help prevent neck pain from returning:
When to See a Chiropractor
If neck pain is persistent, worsens with daily activities, or is accompanied by headaches, tingling, or reduced mobility, it’s time to consult a professional. Early intervention by a neck pain chiropractor in Cardiff can prevent chronic issues and improve overall spinal health.
Take Action Today
Don’t rely on stretching alone. Chiropractic care addresses the root cause of neck pain, offering lasting relief and improved function. Book a consultation with The Cardiff Chiropractor to restore mobility, reduce pain, and regain control of your daily life.
External References: British Chiropractic Association – Neck Pain, NHS – Neck Pain Advice
When it comes to spinal health, many people in Cardiff focus solely on posture, exercise, and chiropractic care. While these are essential, nutrition plays a surprisingly significant role in maintaining a healthy spine and preventing back pain. Inflammation caused by poor dietary choices can contribute to muscle stiffness, joint discomfort, and even slow the body’s […]
In recent years, remote and hybrid working have become the new normal for thousands of people across Cardiff and the UK. While working from home offers flexibility and convenience, it has also brought a rise in one major health issue back and neck pain. At The Cardiff Chiropractor, Andy Davies regularly sees patients whose spinal […]
For many in Cardiff, the weekend is a time to unwind, stay active and squeeze in some much-needed exercise. Whether it’s a football match, a Saturday morning park run or a hike in the Brecon Beacons, staying active is vital for both physical and mental wellbeing. However, weekend athletes those who train hard on Saturdays […]
A good night’s sleep is one of the most powerful tools for healing and maintaining spinal health. Yet many people in Cardiff wake up with stiff necks, aching backs, or sore shoulders often unaware that their mattress, pillow, or sleep posture could be to blame. At The Cardiff Chiropractor, Andy Davies helps patients identify the […]
Back pain isn’t just an adult problem. Increasingly, children and teens in Cardiff are experiencing discomfort due to modern lifestyle factors, including heavy backpacks, prolonged screen time, and poor posture. At The Cardiff Chiropractor, Andy Davies sees many young patients whose growing bodies are affected by these habits. Understanding the causes of back pain in […]
Footwear plays a bigger role in spinal health than most people realise. While high heels and fashionable shoes may enhance appearance, they can also lead to posture problems, muscle imbalances, and chronic back pain over time. At The Cardiff Chiropractor, Andy Davies frequently treats patients who experience discomfort caused or aggravated by poor footwear choices. […]
Going on holiday should be relaxing, not painful. Yet for many people in Cardiff and beyond, travelling can trigger or worsen back pain. Long hours sitting on planes, trains, or cars, heavy luggage, and changes in routine can all strain the spine. At The Cardiff Chiropractor, Andy Davies regularly treats patients who return from holidays […]
In today’s modern world, most of us spend far too many hours sitting at a desk, in the car, or in front of a screen. While it might feel harmless, sitting for long periods is one of the biggest threats to spinal health. At The Cardiff Chiropractor, Andy Davies regularly treats patients suffering from back […]
Joint stiffness and reduced mobility are common complaints for people in Cardiff, whether caused by repetitive stress, injury, or poor posture. Stiff joints limit everyday movements, reduce quality of life, and can contribute to chronic pain if left unaddressed. At The Cardiff Chiropractor, Andy Davies specialises in joint stiffness treatment in Cardiff, offering tailored chiropractic […]
Neck pain is one of the most common musculoskeletal complaints in Cardiff and across the UK. Many people try stretches, yoga, or over-the-counter pain relief, only to find that the discomfort persists. While stretching can help maintain flexibility, it often doesn’t address the root cause of chronic neck pain. At The Cardiff Chiropractor, Andy Davies […]
The primary healthcare practitioner uses manual therapies such as manipulation of the spine and extremity joints, soft tissue work, acupuncture, stretching and strengthening exercises, rehabilitation and postural and lifestyle advice.
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