Being a mum is one of the most demanding jobs in the world — and you do it without clocking off. But just because you’re strong, doesn’t mean your back has to carry everything alone.

Here are 3 simple tips to help manage sciatic pain — and support your spine while you care for everyone else:

1. Stretch your hip flexors every morning.
Prolonged sitting (like feeding bub or driving) tightens the hips and pulls on your lower back. Try a gentle lunge stretch to release this tension.

2. Strengthen your core — gently.
Weak core muscles mean your lower back takes the load. Start with deep belly breathing or gentle pelvic tilts — they make a difference.

3. Use heat packs at the end of the day.
A warm compress on your lower back can help soothe inflamed tissues and calm nerve irritation after a long day.

​ We’re here for you — with care that’s safe, gentle, and designed for mums.

Being a mum is a full-time job — one that doesn’t come with sick days. Between school runs, laundry, feeding little mouths, and trying to find five minutes for yourself, it’s no wonder so many mums ignore the aches and pains that come with the territory.

But here’s a story we don’t want you to repeat.

One of our patients shared what happened to her sister — a busy mum of two. She had some sciatica after giving birth, which she brushed off. She thought, “It’s just from picking up the kids,” or “Maybe it’s the epidural,” and kept pushing through.

One morning, she bent over to pick up a toy, and her back gave out. Just like that — she was stuck. Literally bedridden. For four long months.

She couldn’t look after her kids. Couldn’t get up off the couch. She was in too much pain to be treated. Even the idea of someone touching her back terrified her.
That doesn’t have to be your story.
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If you’re waking up sore, not feeling rested, and crawling to the end of the day exhausted and aching, here are 3 simple things you can do right now to help relieve and prevent sciatic pain:


1. Go for a 30-minute walk each day.
Movement is medicine. Walking gently mobilises the spine and improves circulation.
2. Use a foam roller on your hips and legs.
Releasing tension in the hips, hamstrings, and quads can ease the pressure on your lower back and sciatic nerve.
3. Use a tennis ball to release your glutes and piriformis.
This is a game-changer. Tight glutes or piriformis muscles can irritate the sciatic nerve — this DIY release can bring major relief.



If you're a mum and you're already feeling that familiar pull or ache down your leg, please don’t wait until it’s too late. We’re here to help — gently, effectively, and with care tailored to you.

Call or click here to book in and get that pain checked out!

Dr. Michael’s Stiffness Story

After hitting the gym consistently, Dr. Michael Charlton started noticing something—persistent stiffness and tightness that just wouldn’t go away. Adjustments helped, but his muscles still felt tight. Then it hit him—he hadn’t been using his foam roller!
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That “aha” moment led him to roll out his quads, back, and shoulders, and within minutes, the relief kicked in. If stiffness and tightness are part of your daily struggle, foam rolling might be your missing piece too!

Why Foam Rolling Works
Foam rolling is a form of self-myofascial release (self-massage) that helps:

•  Reduce muscle tightness
•  Improve circulation
•  Increase mobility and flexibility
•  Speed up recovery

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How to Use a Foam Roller at Home Lower Back Relief

• Sit on the floor with the roller under your lower back.
• Slowly roll up and down, pausing on tight spots.
• Avoid rolling directly on the spine—focus on the muscles alongside it.

 Loosen Up Stiff Legs

• Quads: Lie face down and place the roller under your thighs. Roll from hips to knees.
• Hamstrings: Sit on the floor with the roller under your thighs and roll back and forth.

 Shoulder & Upper Back Tension

• Place the roller under your upper back, cross your arms, and roll gently up and down.
• If you find a tight spot, hold for a few seconds before moving on.

Foam Rolling Tips 
Roll slowly—rushing won’t break up tension effectively.
 If you find a tender spot, pause for 20-30 seconds to let it release.
 Stay consistent—rolling 5-10 minutes daily can make a huge difference!

Still Feeling Tight? Chiropractic + Foam Rolling = A Winning Combo!
While foam rolling is fantastic for muscle tightness, spinal misalignments could still be a factor. If stiffness is lingering, book a visit at Charlton Chiropractic Redbank and let’s get you moving freely again!

 Book online or call us today!

The new year is here, and for many, it’s the perfect time to set fitness goals, start an exercise regime, and shed those extra holiday kilos. At Charlton Chiropractic Redbank, we want to support you in this journey with expert advice and holistic care.


Starting an Exercise Regime
Beginning a new fitness journey can feel overwhelming, but it doesn’t have to be. Here are some tips to help you transition smoothly:

1. Start Slow: Avoid diving into intense workouts right away. Begin with low-impact exercises like walking, swimming, or yoga.
2. Set Realistic Goals: Instead of aiming for a complete transformation in a month, focus on achievable milestones.
3. Warm-Up and Cool Down: Properly prepare your muscles to reduce the risk of injuries and enhance recovery.
4. Hydrate and Rest: Drink plenty of water and ensure you’re getting adequate sleep to support your body’s recovery.
   
   
   
   

Chiropractic Care for a Smooth Transition
Returning to physical activity can place strain on your muscles and joints. Chiropractic adjustments can:

• Improve your mobility and flexibility.
• Relieve post-exercise soreness.
• Align your body for better performance and reduced injury risk.
  
  
  
  

The Benefits of a Ketogenic Diet
​Pairing your fitness routine with a ketogenic diet can accelerate weight loss and improve energy levels. This low-carb, high-fat diet promotes fat-burning and reduces sugar cravings. Here are some tips to get started:

1. Plan Your Meals: Focus on healthy fats like avocados, nuts, and olive oil, along with moderate protein and low-carb vegetables.
2. Stay Hydrated: The ketogenic diet can lead to water loss, so drink plenty of fluids.
3. Monitor Your Progress: Use tools like food diaries or apps to track your intake and ensure you’re meeting your goals.
   
   
   
   

How Charlton Chiropractic Can Help
​At Charlton Chiropractic Redbank, we’re here to keep you moving and motivated. Whether it’s addressing post-exercise soreness, improving your posture during workouts, or offering nutritional guidance, we’re your partners in achieving your health and fitness goals.

Find out more here

Last Saturday afternoon, I found myself at one of my daughter’s best friend’s birthday parties. There was cake, laughter, and games, and somehow, I ended up in an all-ages soccer match—adults versus kids. Running around like a madman, just like when I was a kid, I was having a blast. The kids were giggling, parents were cheering, and I even managed to kick a goal!
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But the fun had consequences. The next morning, I woke up stiff and sore, especially in my left hamstring. Now, being left-footed, it didn’t take much to figure out why this happened. What started as good fun turned into a painful reminder of how our bodies can sometimes betray us when we push them a little too hard.


Let’s break this down in simple terms.
Why Do Hamstrings Get Injured?Hamstring injuries often occur due to a combination of muscular strain and joint mechanics—particularly the sacroiliac (SI) joint in your pelvis.

• The Hamstring’s Role: These muscles run along the back of your thigh and are responsible for bending your knee and extending your hip. Activities like sprinting or kicking place a lot of demand on them.
• The SI Joint’s Influence: Your SI joint connects your pelvis to your spine. It plays a big role in transferring forces between your upper and lower body. When this joint is not moving properly—due to stiffness, misalignment, or overuse—it can increase the strain on surrounding muscles, including the hamstrings.

How Does This Lead to Injury?

• Overcompensation: If your SI joint isn’t functioning well, your hamstrings often try to pick up the slack. This overcompensation can make them tight, fatigued, and more prone to injury.
• Sudden Movements: A quick sprint or a powerful kick can overstretch or even tear hamstring fibers, especially if the muscles were tight or not properly warmed up.

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Tips to Prevent and Manage Hamstring Injuries

1. Warm-Up Properly: Always start with light cardio and dynamic stretches to prepare your muscles for activity.
2. Stretch and Strengthen: Regular stretching keeps your hamstrings flexible, while strengthening them improves resilience. Don’t forget core exercises—they help stabilize your SI joint.
3. Hydration and Recovery: Dehydrated muscles are more likely to cramp and strain, so drink plenty of water. Post-activity stretching and foam rolling can also aid recovery.
4. Listen to Your Body: If you feel tightness or discomfort, stop and rest. Pushing through the pain often leads to further injury.
5. Get Checked Out: If you’re experiencing recurring stiffness or pain, chiropractic care can help. We can assess your SI joint function, address muscle imbalances, and keep you moving pain-free.

Stress is a part of life, but when it builds up, it can affect your body and mind. At Charlton Chiropractic Redbank, we’re here to help you break the cycle of stress and feel your best.
How Stress Impacts Your Body:

• Causes muscle tension and headaches
• Leads to poor posture and spinal misalignments
• Affects your sleep and energy levels

How Chiropractic Care Helps:

• Relieves Tension: Gentle adjustments reduce muscle tension and promote relaxation.
• Improves Nervous System Function: Chiropractic care helps your body adapt to stress more effectively.
• Enhances Well-Being: Regular care can improve sleep quality, boost mood, and reduce stress-related symptoms.

Tips for Managing Stress Daily:

• Practice mindfulness or meditation.
• Stay active with light exercises or stretching.
• Get regular chiropractic adjustments to maintain balance and resilience.

Ready to stress less? Schedule an appointment today and let’s work together to improve your well-being.