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back pain relief

Deadlifts: Great exercise, but is it for you?


Deadlifts: Great exercise, but is it for you?






Low back Pain: Are you experiencing these symptoms?


Low back Pain: Are you experiencing these symptoms?










Carpal Tunnel Syndrome


Carpal Tunnel Syndrome

Working in front of a computer puts a lot of stress on different parts of your body. One common presentation is Carpal Tunnel Syndrome (CTS). CTS is a specific term used to describe a peripheral nerve entrapment of the median nerve. When this nerve is entrapped, symptoms of pain and numbness/tingling in the palms and fingers are common. The median nerve originally starts at the neck, from C5-T1 of the spine. It then travels all the way down into your wrist and fingers as shown in the diagram below.


The most common cause of CTS seems to be correlated with a history of direct pressure on the wrist or a history of prolonged wrist use in full extension and flexion. It is also that women in their forties and fifties are 4X more likely than men to suffer from CTS. Chiropractors are trained to diagnose and successfully treat CTS, through different modalities of therapy. If you are experiencing chronic wrist pain, our team at Complete City Health are here to help you.


Is your breathing technique causing Low back and Neck pain?


Is your breathing technique causing Low back and Neck pain?

I’m assuming most of you think you know how to breathe.. I mean it’s simple enough, inhale exhale. But did you know that the way you breathe could be causing your low back or neck pain? Let me explain.

A “proper” diaphragmatic breath should look like the image below. As you breathe in, your stomach should be pushing out. As you exhale, the belly goes in. Now if you’re reading this, I want you to analyse yourself and see how you are breathing. Are you doing it correctly?


Now how does breathing abnormally affect low back or neck pain?

Our diaphragm is a primary muscle that enables us to inhale and exhale. It also has attachments to the lumbar spine (L1-L3). When muscles are dysfunctional, their corresponding insertion points can also be dysfunctional thus causing pain.

One of the most common faults to abnormal breathing is chest breathing. That is, using muscles of the neck and chest (Scalenes, SCM, Pec minor) to get a good breath in. Now, do this over the course of many many years, these muscles are overworked. Overworked muscles can become dysfunctional which can lead to pain. If you are someone who uses their chest to breathe, there are methods to reverse this. Our chiropractors at Complete City Health can help you regain the normal pattern, and train your body to be optimised!


Postural Exercises


Postural Exercises




Push shoulders together and down, with palms facing the floor.


Do this for 20 seconds. Repeat 4 times.

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Stand against wall with feet shoulder width apart.

Gently press low back against wall.

Place back of elbows, forearms, and wrists against wall.


Do this 10 times.

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Bring arms out to sides with elbows bent to 90 degrees.

Lift arms up while squeezing shoulder blades together.


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Sit up straight on a chair.


Return to start position slowly.

Do 3 sets of 5 repetitions.

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Sit in chair with back supported.

Tighten stomach as if someone were going to punch it.


Hold 15 seconds. Repeat 5 times.

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Stand with buttocks, and back against wall.



Raise back up to where knees are slightly bent.

Do 3 sets of 10 repetitions.

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Sit at edge of chair with feet slightly behind knees.



Do 3 sets of 10 repetitions slowly.

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