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Parkstone Chiropractic and Wellness: Seven Everyday Posture Tips to Help Prevent Back and Neck Pain.

Fri, 10 Apr 2026 08:30:03 GMT

Good posture matters more than you might think

If you spend long hours at a desk, drive regularly, or find yourself looking down at your phone throughout the day, you are certainly not alone. Modern life places a great deal of strain on the body, and poor posture can gradually contribute to tension, stiffness, headaches, and ongoing back or neck discomfort.

At Parkstone Chiropractic and Wellness, we often see how small daily habits can have a big impact on musculoskeletal health. As a trusted chiropractor in Poole, our aim is not only to help people feel better, but to help them move better and stay well for the long term. Parkstone Chiropractic and Wellness describes its approach as patient-first, with care tailored to the individual, and offers chiropractic alongside wider wellbeing services under one roof.

Below are seven practical posture tips you can start using straight away.

1. Set up your desk properly

A poor workstation set-up is one of the most common causes of daily aches and pains. Try to keep your screen at eye level, your shoulders relaxed, and your feet flat on the floor. Your elbows should rest comfortably by your sides, ideally at around a right angle.

If you work from home, even a few simple adjustments can make a noticeable difference. A supportive chair, a laptop riser, or an external keyboard can all help reduce strain through the neck and lower back.

2. Avoid staying in one position for too long

Even if your posture looks “perfect”, sitting still for hours is not ideal. The body likes movement. Remaining in one position for too long can lead to stiffness in the spine, tight hips, and tension through the shoulders.

Try standing up every 30 to 60 minutes. Walk to make a cup of tea, gently stretch, or simply roll your shoulders and reset your position. These short movement breaks are often one of the easiest ways to support spinal health.

3. Be mindful of your phone position

Looking down at your phone for long periods can place extra stress on the neck and upper back. This habit is so common that many people do not realise how much it may be contributing to discomfort.

Instead, bring your phone closer to eye level when possible. It is a small change, but over time it can reduce the amount of strain going through the neck.

4. Strengthen your core and supporting muscles

Good posture is not just about sitting up straight. It is also about having the strength and stability to support your spine throughout the day. Gentle exercise, stretching, and targeted movement can all help improve posture naturally.

As a wellness clinic in Dorset, Parkstone Chiropractic and Wellness offers more than chiropractic care alone, with services on its website including Pilates, sports massage, podiatry, laser therapy, and other wellbeing support. This joined-up approach can be helpful for people looking to improve posture, mobility, and overall function.

5. Check how you stand

Posture is not only important when sitting. When standing, try to keep your weight evenly balanced between both feet, your knees soft, and your shoulders gently back and down. Avoid locking your knees or leaning more onto one hip, especially if you stand for long periods.

A quick posture check while waiting in a queue or brushing your teeth can be a useful daily habit.

6. Sleep in a spine-friendly position

Your sleeping position can also influence how you feel during the day. A supportive mattress and pillow matter, but so does your posture overnight. Sleeping on your side with a pillow between your knees may help some people, while back sleepers may benefit from a pillow under the knees.

If you regularly wake up feeling stiff or sore, it may be worth reviewing your sleep set-up.

7. Don’t ignore persistent discomfort

Occasional stiffness is common, but ongoing pain is worth addressing. If back pain, neck tension, or poor posture is affecting your work, sleep, or day-to-day life, professional advice can help.

Parkstone chiropractic care focuses on understanding the root cause of symptoms, not just masking surface-level discomfort. The clinic’s team includes chiropractors and other practitioners, and the website invites patients to book a consultation or speak with the team directly.

Take the next step towards feeling better

Improving posture does not have to mean making dramatic changes overnight. Small, consistent adjustments can make a real difference to how you feel.

If you are looking for a friendly, experienced chiropractor in Poole , Parkstone Chiropractic and Wellness is here to help. Whether you are dealing with back pain, neck tension, or simply want support from a welcoming wellness clinic Dorset patients can trust, now is a great time to take the next step. Book an appointment today and start moving more comfortably. Visit our website for more information www.pscw.co.uk

How can I get rid of bursitis?

Wed, 11 Mar 2026 16:30:22 GMT

What are bursae?

As the days brighten and routines pick up pace, spring is an ideal moment to refresh healthy habits—especially those that support your spine. Many of us fell into less-than-perfect habits over winter: long hours at the desk, fewer outdoor walks, and a tendency to hunch against the cold. A small reset now can help reduce stiffness, improve energy, and prevent those familiar twinges. At Parkstone Chiropractic and Wellness, your trusted chiropractor in Poole, we see how simple, consistent changes make a big difference.

What are the symptoms of bursitis?

Bursitis most commonly affects, the shoulder, the elbow or your hip but can be found in other joints such as the knee, the back of the heel and even in your toes. It’s commonly described as dull pain, or an ache which may be painful when the area is pressed and there may be associated swelling, redness and heat over the area. Movement of the joint can be uncomfortable and may sometimes be worse after rest – the hip in particular may feel worse after sitting or lying on the affected side.

How can I get rid of bursitis?

Bursitis treatment can include the use of ice, anti-inflammatory medication, painkillers or steroid injections. Exercises may be prescribed to strengthen associated muscles. At Parkstone chiropractic & Wellness we can carry out an assessment for you to make sure it really is bursitis which is causing your pain. We offer a range of treatments including chiropractic care, non-invasive, pain free Laser Therapy and a tailored exercise plan. Laser therapy offers a drug free alternative to anti-inflammatories and is applied directly over the inflamed bursa to reduce pain, inflammation and swelling.

To find out more about our treatments and how we can help you, please contact us at Parkstone Chiropractic clinic 01202 619279 or 07395 571403 .

Spring Into Comfort: Posture and Back Care Tips from Your Chiropractor in Poole

Thu, 05 Mar 2026 10:00:13 GMT

Why Spring Is the Perfect Time to Reset Your Posture

The basics: Neutral spine made simple

Good posture is not about sitting bolt upright all day. Think “neutral spine”: ears over shoulders, shoulders relaxed (not rounded), ribs gently stacked over hips. Whether you are sitting at a desk, in the car, or out on a spring stroll, keep these cues in mind:

Keep screens at eye level to avoid craning the neck.
Rest feet flat on the floor; if they dangle, use a footrest or a sturdy book.
Soften your shoulders and unclench your jaw—tension often travels together.
hange position every 30–45 minutes; your best posture is your next one.

Small daily habits with big pay-offs

Morning mobility: Spend 3–5 minutes after waking to gently roll your shoulders, tilt your pelvis, and rotate your upper back. This primes your joints for the day ahead.
tand-and-sip: Each time you top up your tea or water, stand, stretch tall, and take three slow breaths. Hydration plus a posture pause is a powerful combination.
Walk the last bit: If you are heading into town or the beach, park slightly farther away to add a few extra steps and swing your arms loosely to open the chest.

Simple desk setup for spring productivity

If you are working from home or in the office, a few tweaks can transform comfort:

Chair: Hips level with or slightly above knees, with lumbar support snug to the lower back.
Keyboard and mouse: Elbows relaxed at roughly 90 degrees; keep wrists neutral rather than bent.
Screen: Top third of the monitor at eye level and an arm’s length away.
Lighting: Reduce glare to prevent leaning forward or squinting.

These practical changes are easy to implement and align with what our Parkstone chiropractic team recommends during ergonomic check-ups.

Gentle movements to ease stiffness

Try these light, feel-good movements during your day. Stop if anything causes pain and seek advice if symptoms persist:

Thoracic opener: Sit tall, hands behind head. Breathe in, gently arch over the top of the chair back, breathe out and return. Repeat 5–8 times.
Hip flexor release: Kneel with one knee down, other foot forward. Tuck your tailbone slightly and shift weight forward until you feel a front‑hip stretch. Hold 20–30 seconds each side.
Neck glide: Looking straight ahead, glide your head backwards (double‑chin motion) without tilting up or down. Hold 3 seconds, repeat 8–10 times.

When to see a professional

If you are getting recurrent headaches, numbness or tingling, sharp or unrelenting back pain, or pain that disrupts sleep, it is sensible to get things checked. An assessment at our wellness clinic Dorset residents trust can help pinpoint the source and create a tailored plan; often combining hands-on chiropractic care with exercise, lifestyle advice, and posture coaching.

Why choose Parkstone Chiropractic and Wellness in Poole

At Parkstone Chiropractic and Wellness, we offer approachable, evidence-informed care for the whole family. From first-time visitors to long-term patients, our goal is to help you move comfortably, recover confidently, and enjoy the best of life in Poole. As a local Parkstone chiropractic team, we take time to understand your goals—whether that is pain relief, improved posture, or staying active for work and weekend adventures along the Dorset coast.

Ready to feel your best this spring?

If you are looking for a friendly, knowledgeable chiropractor in Poole, our team is here to help. Book an appointment with Parkstone Chiropractic and Wellness today and take the first step towards easier movement, better posture, and lasting comfort.

To find out more about us, follow the link to our website www.pscw.co.uk

Can Chiropractic Care Help Improve Your Running?

Fri, 06 Feb 2026 14:57:48 GMT

Running is one of the most accessible and rewarding forms of exercise. Whether you’re starting your running journey, returning after injury, or preparing for an event, running places repeated stress through your joints, muscles, and feet. Supporting your body properly can make a huge difference to both performance and injury prevention.

At Parkstone Chiropractic & Wellness, we regularly help runners across Poole and Parkstone improve movement efficiency, reduce discomfort, and build resilience through chiropractic care and movement support. Many runners focus purely on mileage and fitness, but often overlook how well their body is actually moving. Small restrictions or imbalances can gradually build into pain, stiffness, or recurring injuries if left unaddressed.

Why Running Places Demands on Your Body

Running is a repetitive impact activity. With every step, forces travel through your feet, ankles, knees, hips, pelvis, and spine. If one area is not moving well, another part of the body often compensates, which can increase strain elsewhere.

Common running complaints we see include:

Foot or ankle discomfort
Knee pain
Hip tightness
Lower back stiffness
Neck and shoulder tension
Recurring running injuries

Chiropractic care focuses on improving joint movement, posture, and coordination, helping your body move more efficiently with every stride.

Simple Tips to Help You Run Smarter

1. Check How Your Body Moves

Good running starts with good movement. A chiropractic assessment looks at how your spine, pelvis, hips, knees, and feet are working together. Restrictions in one area can affect stride efficiency and increase injury risk. A movement and posture check can help identify areas that may be overworking or underperforming, allowing targeted treatment and advice to support smoother, more balanced running.

2. Focus on Your Breathing

Breathing plays a surprisingly important role in running performance and endurance. Many runners unknowingly over-breathe or rely heavily on mouth breathing, which can increase fatigue and reduce efficiency. Learning to control breathing rhythm and intensity can help you maintain a sustainable pace. A useful guideline for beginners is the conversation test — if you are struggling to speak in short sentences while running, you may be pushing too hard. Gradually building speed and distance allows your body to adapt safely and reduces the likelihood of injury or burnout.

3. Look After Your Feet

Your feet are your foundation when running. They absorb impact, provide balance, and help propel you forward. If your foot mechanics are not working efficiently, it can place extra strain on the knees, hips, and lower back. Foot alignment and strength both play key roles in stability. Some runners benefit from targeted strengthening exercises, while others may require advice regarding footwear or support options.

4. Choose Appropriate Footwear

Wearing suitable trainers is essential for comfort, support, and injury prevention. The right footwear should suit your running style, foot structure, and training goals.

Points to consider include:

Proper fit and sizing
Adequate cushioning for your running distance
 Support that matches your foot mechanics
 Gradual transition if changing trainer type

Footwear should support natural movement rather than restrict it. At Parkstone Chiropractic & Wellness, we often discuss footwear choices alongside movement assessments to help runners make informed decisions.

5. Warm Up and Listen to Your Body

Preparing your body before running helps improve performance and reduce injury risk. A simple warm-up should include gentle mobility exercises and gradual increases in pace rather than immediately starting at full effort. If discomfort or pain develops during a run, it is usually best to slow down or stop. Continuing through pain often leads to longer recovery times and more significant injury.

6. Stay Hydrated and Support Recovery

Hydration and nutrition play important roles in muscle recovery and overall performance. Drinking sufficient water and maintaining a balanced diet helps muscles repair and reduces fatigue. Recovery is just as important as training. Adequate rest, mobility work, and treatment when needed can help keep you running consistently.

7. Build Runnin g Gradually

Running improvements take time. Increasing mileage, speed, or intensity too quickly is one of the most common causes of injury. Gradual progression allows your muscles, joints, and connective tissues to adapt safely. Patience and consistency are key. Many runners find that once their movement improves, running begins to feel easier and more enjoyable

How Chiropractic Care Supports Runners

At Parkstone Chiropractic & Wellness, our approach is focused on helping runners move efficiently and stay active long term. Treatment may include:

Joint mobilisation or adjustment
Soft tissue and muscle work  Movement and posture advice
Breathing and recovery strategies
Foot and gait guidance

Our goal is not only to reduce discomfort but also to help you build confidence and improve how your body performs during running.

Supporting Runners in Poole and Parkstone

Whether you are preparing for your first 5K, returning after injury, or training for longdistance running, our team is here to support you. If you would like to improve your running technique, reduce injury risk, or address ongoing discomfort, booking an assessment with our chiropractic team can be a valuable first step

Complete Guide to Low Back Pain: Treatment and Recovery

Fri, 02 Jan 2026 12:46:30 GMT

Low back pain is one of the most common reasons people seek healthcare support. It can affect anyone, at any stage of life, and often has a significant impact on day-to-day activities such as working, driving, exercising, or even sleeping comfortably.

At Parkstone Chiropractic & Wellness , we regularly support patients who are dealing with low back pain — whether it has come on suddenly, developed gradually, or keeps returning despite previous treatment. This guide explains what low back pain is, why it happens, how it can be treated, and what you can do to reduce the chances of it coming back.

What Is Low Back Pain?

Low back pain refers to discomfort, stiffness, or pain felt in the lower part of the spine, usually between the bottom of the ribcage and the top of the pelvis. It can range from a mild ache to severe pain that limits movement and function.

Who Does It Affect?

Low back pain can affect:

Office workers and people with sedentary jobs
Manual workers and tradespeople
Athletes and active individuals
Older adults
Pregnant and postnatal women

In fact, most people will experience low back pain at least once in their lifetime.

How Common Is Low Back Pain?

Around 80% of adults experience low back pain at some point
It is one of the leading causes of disability worldwide
It accounts for a large number of GP visits and missed workdays

While many episodes resolve on their own, recurring or persistent low back pain often benefits from professional assessment and care.

What Causes Low Back Pain?

Low back pain is rarely caused by a single issue. In most cases, it develops due to a combination of physical, lifestyle, and mechanical factors.

Common Causes

Muscle and ligament strain – often due to lifting, twisting, or sudden movements
Joint restriction or irritation – reduced movement between spinal joints
Disc irritation – including bulges or degeneration over time
Poor posture – especially prolonged sitting or slouching
Reduced core or hip strength
Lack of movement or prolonged inactivity

Risk Factors

Sedentary lifestyle
Repetitive movements or heavy lifting
Poor workplace ergonomics
Stress and tension
Reduced sleep quality
Previous episodes of back pain

Contributing Factors

Low back pain can also be influenced by:

Reduced confidence in movement
Fear of pain or re-injury
Poor breathing patterns
Limited recovery after activity

At Parkstone Chiropractic & Wellness, we take all of these factors into account when assessing and supporting patients with low back pain.

Signs and Symptoms of Low Back Pain

Low back pain can present differently from person to person.

Common Symptoms

Dull, aching pain in the lower back
Sharp pain with certain movements
Stiffness, especially first thing in the morning
Pain after prolonged sitting or standing
Reduced range of motion
Muscle tightness or spasm

When Symptoms Appear

After lifting or bending
Following long periods of inactivity
During or after exercise
Gradually over weeks or months

Progression

For some people, low back pain:

Resolves within a few days
Comes and goes intermittently
Gradually worsens if not addressed
Leads to reduced activity and confidence

Early assessment can often prevent symptoms from becoming persistent or recurring.

When to Seek Treatment

While many episodes of low back pain are not serious, some situations require prompt professional attention.

Seek Advice If:

Pain lasts longer than 1–2 weeks
Pain is getting worse rather than improving
Movement feels increasingly restricted
Pain interferes with work, sleep, or daily tasks
You’ve had repeated episodes of back pain

Red Flags – Seek Urgent Medical Advice If You Experience:

Severe or worsening pain following trauma
Loss of bowel or bladder control
Progressive weakness or numbness in the legs
Unexplained weight loss
Fever alongside back pain

Your safety is always the priority. A chiropractor will refer you appropriately if further investigation is required.

How Chiropractic Treatment Helps

Chiropractic care focuses on improving movement, reducing pain, and supporting the body’s natural ability to recover.

At Parkstone Chiropractic , our approach is patient-centred, thorough, and tailored to your individual needs.

Our Treatment Approach

Detailed case history and assessment
Postural and movement analysis
Gentle, targeted manual techniques
Advice on movement, activity, and recovery
Collaborative care where needed

What to Expect

A clear explanation of findings
A personalised care plan
Treatment suited to your comfort and preferences
Guidance on how to stay active safely

Chiropractic treatment aims not just to relieve pain, but to address contributing factors and reduce the likelihood of recurrence.

Evidence for Chiropractic Care

Research supports chiropractic care as an effective option for managing low back pain, particularly when combined with advice on movement and self-care. Clinical guidelines often recommend manual therapy alongside exercise and education for best outcomes.

Treatment Options for Low Back Pain

Effective care often involves more than one approach.

Chiropractic Techniques

Joint mobilisation and adjustment
Soft tissue techniques
Movement re-education
Postural advice

Massage Therapy

Sports massage and soft tissue work can:

Reduce muscle tension
Improve circulation
Support recovery alongside chiropractic care

Other Approaches

Depending on your needs, treatment may also include:

Exercise guidance
Breathing and movement strategies
Activity modification
Referral to other healthcare professionals

At Parkstone Chiropractic & Wellness , we offer a multidisciplinary approach so care can be coordinated under one roof.

Preventing Recurrence of Low Back Pain

Prevention focuses on building resilience rather than avoiding movement.

Helpful Strategies

Stay active with regular movement
Avoid prolonged sitting without breaks
Build strength and control through guided exercise
Maintain good posture at work and home
Manage stress and sleep well

Lifestyle Changes That Help

Gradual return to activity after pain
Regular walking or low-impact exercise
Stretching and mobility work
Strengthening hips and core
Listening to your body and pacing activity

Education and confidence in movement are key parts of long-term recovery.

Frequently Asked Questions (FAQs)

1. Is low back pain serious?

Most low back pain is not serious and improves with appropriate care and movement.

2. Should I rest when my back hurts?

Short periods of rest may help, but prolonged rest often delays recovery. Gentle movement is usually beneficial.

3. How long does low back pain last?

Many episodes improve within days or weeks. Persistent pain may require professional support.

4. Is chiropractic treatment safe for low back pain?

Yes, chiropractic care is considered safe and effective for many people when provided by a registered practitioner.

5. Can chiropractic help recurring back pain?

Yes. Chiropractic care focuses on both symptom relief and addressing contributing factors.

6. Do I need a referral to see a chiropractor?

No referral is required to book an appointment at Parkstone Chiropractic & Wellness .

7. Can exercise make low back pain worse?

Appropriate, guided exercise usually helps recovery. Overdoing or avoiding movement entirely can worsen symptoms.

Final Thoughts

Low back pain is common, but it doesn’t have to control your life. With the right assessment, treatment, and support, most people can return to comfortable movement and daily activities with confidence.

If you’re experiencing low back pain or would like advice on prevention and recovery, the team at Parkstone Chiropractic is here to help. We take the time to listen, assess thoroughly, and support you every step of the way.

To find out how we can help, book a Chiro Check today and let’s support your journey

to a healthier, more comfortable pregnancy.

The Importance of Chiropractic Care During Pregnancy

Wed, 30 Jul 2025 12:10:20 GMT

Did you know that chiropractic care can play a key role in supporting your comfort and wellbeing throughout pregnancy?

Over half of pregnant women experience back or pelvic girdle pain, with many finding that the discomfort affects their daily lives. These symptoms are often caused by a combination of postural changes, shifting biomechanics, and hormonal factors.

Common pregnancy-related complaints include back pain, wrist pain, and leg cramps. At Parkstone Chiropractic & Wellness, many expectant mothers choose chiropractic care as a safe, natural, and drug-free way to ease discomfort and support their changing bodies.

Our chiropractors use gentle techniques tailored specifically for pregnancy, including spinal adjustments, mobilisation, and soft tissue work. Specially designed pregnancy cushions are used to ensure treatments are comfortable and never put pressure on the abdomen. We also provide guidance on helpful prenatal and postnatal stretches and exercises to support your body throughout the journey.

In addition to helping with pregnancy-related pain, chiropractic care can also support breastfeeding. Our team is experienced in working with both mothers and babies to address musculoskeletal issues that may affect feeding—helping to make the experience more comfortable and effective.

As members of the General Chiropractic Council and British Chiropractic Association, our team is committed to providing the highest standard of care in a safe, supportive environment.

To find out how we can help, book a Chiro Check today and let’s support your journey

to a healthier, more comfortable pregnancy.

Understanding Hypermobility: When Flexibility Becomes a Problem

Wed, 30 Jul 2025 12:10:18 GMT

Have you ever been told you're "double-jointed" or found that your joints move further than most people's? While this extra flexibility might have been seen as a party trick when you were younger, it can sometimes lead to pain, instability, and long-term joint issues. This is known as hypermobility , and it’s something I see more often than you might think in my chiropractic practice.

What is Hypermobility?

Hypermobility simply means that your joints move beyond the normal range. This may be due to differences in connective tissue, especially collagen, which affects the stability of ligaments and tendons. For some people, hypermobility causes no problems at all. For others, especially those with Joint Hypermobility Syndrome or H ypermobile Ehlers-Danlos Syndrome (hEDS) , it can result in joint pain, frequent injuries, fatigue, and a host of other symptoms.

Signs You Might Be Hypermobile

Regular joint sprains or dislocations
Clicking or popping joints
Poor balance or frequent tripping
Joint pain after exercise or even daily activities

Needing to "crack" joints to feel relief If this sounds familiar, you're not alone—and the good news is that help is available.

How Chiropractic Care Can Help

As a chiropractor, my approach is all about stabilising the body , not just adjusting it. With hypermobility, it’s not about increasing flexibility—it’s about building strength , control , and awareness of how your joints move.

Here's how I can help:

Thorough assessment of joint stability, posture, and muscle balance
Personalised treatment plans focusing on gentle mobilisation
Soft tissue therapy to address muscular tension and overcompensation
Exercise programmes designed to build joint stability, proprioception, and core strength
Education on joint protection and pacing strategies to reduce flare-ups

My aim is to empower you to move confidently and comfortably, with fewer injuries and more control over your body.

The Bigger Picture: Living Well with Hypermobility

Hypermobility can’t be “fixed,” but with the right strategies, you can live a full, active life. Whether you're newly diagnosed or have been managing joint instability for years, the right support can make a huge difference. I work with clients of all ages who are learning to manage hypermobility, recover from injury, and prevent further issues.

If you think you may have hypermobility, or if you're struggling with joint pain and instability, I’d love to help. Get in touch to book a consultation or learn more about how chiropractic care can be part of your long-term wellbeing plan.

847bcda8

Parkstone Chiropractic and Wellness: Seven Everyday Posture Tips to Help Prevent Back and Neck Pain.

How can I get rid of bursitis?

Spring Into Comfort: Posture and Back Care Tips from Your Chiropractor in Poole

Can Chiropractic Care Help Improve Your Running?

Complete Guide to Low Back Pain: Treatment and Recovery

What Is Low Back Pain?

What Causes Low Back Pain?

Signs and Symptoms of Low Back Pain

When to Seek Treatment

How Chiropractic Treatment Helps

Treatment Options for Low Back Pain

Preventing Recurrence of Low Back Pain

Frequently Asked Questions (FAQs)

Final Thoughts

To find out how we can help, book a Chiro Check today and let’s support your journey

to a healthier, more comfortable pregnancy.

The Importance of Chiropractic Care During Pregnancy

To find out how we can help, book a Chiro Check today and let’s support your journey

to a healthier, more comfortable pregnancy.

Understanding Hypermobility: When Flexibility Becomes a Problem

What is Hypermobility?

How Chiropractic Care Can Help

The Bigger Picture: Living Well with Hypermobility

Let’s work together to build strength, stability, and confidence in your movement.