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07Oct

How Proper Breathing Supports Good Posture (and Why It Matters)

Image from: https://wellnessforgreatness.org/blog/posture/

Breathing isn’t just something your lungs do in the background — it’s deeply intertwined with how your skeleton, muscles, and nervous system function. When done properly, breathing helps stabilise your torso, maintain spinal alignment, and reduce excessive strain on neck, shoulder, and back muscles.

The Posture-Breathing Relationship

  • Your diaphragm is the primary breathing muscle. When you inhale, it contracts and moves downward, expanding your chest cavity and drawing air into the lungs. For this to happen efficiently, it needs “room” — i.e. the rib cage, spine, and pelvis in relatively neutral alignment. Poor posture (slouching, forward head, rounded shoulders) restricts that space and can impair diaphragm mechanics. [The Breathing Mot, Monmouth Health and Wellness]
  • Additionally, posture influences accessory breathing muscles (in the neck, shoulder, chest). If your posture is suboptimal, these muscles may overcompensate (elevating ribs, tension in upper trapezius, sternocleidomastoids), leading to chronic strain. [Alliance Orthopedics, The Breathing Mot]
  • Good posture allows better lung expansion and can preserve or improve lung volumes. In contrast, slumped or compressed postures are associated with reduced respiratory capacity. [iCliniq, Alliance Orthopedics, Buteyko Breathing Center]
  • Because breathing is rhythmic and constant, small inefficiencies add up. Over time, inefficient breathing patterns can reinforce poor posture (a vicious cycle). [Buteyko Breathing Cente, Elemental Health]

In short: proper breathing helps your torso remain stable, supports spinal alignment, reduces compensatory tension, and gives your respiratory diaphragm the freedom to work well.

How to Breathe Properly: Techniques & Tips

If you tend to breathe shallowly (chest up, ribs flared, shoulders rising) you’ll want to retrain toward a more efficient and stable pattern. Here are core principles and a few foundational exercises:

Key Principles of "Good" Breathing

1. Diaphragmatic (or "belly") Breathing

Allow your lower rib cage and upper belly to move outward (expand) during the inhalation, instead of primarily lifting the chest or shoulders. The belly may rise gently rather than puffing out dramatically. On exhale, allow the abdomen to soften and gently contract. [Human Kinetics Journals, The Orthopaedic Therapy Clinic, Mayo Clinic Connect]

2. Minimise Upper Chest / Neck Recruitment

Try to keep your shoulders relaxed. If you feel your sternocleidomastoid or scalene muscles working hard with each breath, that suggests overuse of accessory muscles. [Mayo Clinic Connect, The Orthopaedic Therapy Clinic]

3. Controlled Exhalation

Slow, controlled exhalation helps maintain core stability and encourages full expulsion of stale air. Some people use a slight pursed-lip exhale for control (though this is more commonly used in pulmonary rehab contexts). [Wikipedia]

4. Maintain Posture Alignment During Breathing

Sit or stand with neutral spine alignment (ear over shoulder, shoulders over hips). Don’t force your posture straight rigidly; rather, aim for a balanced posture. [iCliniq, Buteyko Breathing Center]

Sample Breathing Exercises

Here are a few you (or your therapist) can guide you through:

1. Supine Diaphragmatic Breathing

  • Lie on your back with knees bent, feet flat (or support under knees).
  • Place one hand on your chest and one on your abdomen (just below ribs).
  • Inhale slowly through your nose, feeling the hand on your abdomen rise more than the one on your chest.
  • Exhale gently through pursed lips or softly through the nose, letting abdomen softly fall.
  • Try 5–10 minutes, several times per day.

2. Seated or Standing Breathing With Posture Cue

  • Sit or stand in neutral alignment. Place hands lightly at your lower ribs or sides of ribcage.
  • As you inhale, imagine expanding laterally (to the sides) and downward ("to your back ribs and belly").
  • As you exhale, feel gentle return to the starting position.
  • Work up from slow, deliberate breaths (e.g. 4–5 seconds inhale, 5–6 seconds exhale) to more natural pacing over time.

3. Core + Breathing Integration

  • On inhalation, allow belly/ribs to expand.
  • On exhalation, gently recruit your deep core (transversus abdominis, pelvic floor) to assist — think of gently “zipping in” the lower abdominal wall.
  • This coordination helps your breathing act as part of your core stability system, rather than interfering with it. [Frontiers, ScienceDirect, Human Kinetics Journals]

4. Progressive Challenge Breathing (If Indicated by Your Therapist)

  • Add light resistance (e.g. breathing through a soft straw or Resistance Breathing Device) under supervision.
  • Add posture challenge (e.g. doing breathing while in slightly leaned-forward posture, or while performing small movements) to train for “breathing while active.”

Note: Always learn new breathing techniques under guidance initially, especially if you have any respiratory conditions or musculoskeletal pain.

Image from: https://yogauonline.com/yoga-health-benefits/posture-improvement/healthy-breathing-and-posture-connecting-the-dots/

How the Lungs (and Breathing) Influence Posture & Pain

You might think, “my lungs and breathing are separate from my spine pain”, but they're more connected than you might assume. Here’s how:

1. Core Stability and Intra-Abdominal Pressure

The diaphragm, pelvic floor, and abdominal muscles work as a coordinated “canister” to support your spine. Proper diaphragmatic breathing helps regulate intra-abdominal pressure (IAP). When the diaphragm descends and the abdominal wall responds appropriately, that pressure supports spinal segments. If breathing is inefficient, the spine may lose part of that stabilising support, increasing load on passive structures (discs, ligaments, facet joints). [Frontiers, Human Kinetics Journals, ScienceDirect]

2. Muscle Tension and Guarding

When breathing is shallow or using accessory muscles, the neck, upper back, and shoulder muscles may become overworked. That constant tension can shift posture (forward head, rounded shoulders), which in turn feeds into pain cycles. [Health & Rehab Journal,  Alliance Orthopedics, Elemental Health]

3. Pain and Breathing Reflexes

During pain, people often unconsciously hold their breath or breathe more shallowly (a protective response). Over time, this habit reinforces dysfunction and stiffness in the spine, rib cage, and associated musculature. [Mayo Clinic Connect, Health & Rehab Journal]

4. Research Evidence on Breathing and Back Pain

  • A systematic review & meta-analysis found that combining breathing (respiratory) exercises with usual care reduced chronic low back pain and improved function, lung function, and disability scores. [SAGE Journals]
  • The Journal of Sport Rehabilitation review suggests respiratory exercises (abdominal breathing, resistance breathing, relaxation breathing) can reduce functional disability in low back pain sufferers. [Human Kinetics Journals]
  • A trial adding diaphragmatic breathing to core stabilization showed better outcomes (pain, function) than core stabilization alone in low back pain patients. [ScienceDirect]
  • Another recent study combining core training with breathing exercises reported greater pain reduction, improved strength, and function compared to core training alone. [Frontiers]
  • In the shoulder/upper-cross syndrome domain, a randomized trial found that breathing exercises added to standard physical therapy improved pain and function more than PT alone. [Health & Rehab Journal]

So there is promising evidence (though more is still needed) that breathing training is a helpful adjunct in managing spinal, back, and shoulder pain.

Can My Chiropractor or Physiotherapist Teach Me These Breathing Exercises?

Absolutely — and that’s ideal. Here’s why:

  • Both chiropractors and physiotherapists are trained in anatomy, biomechanics, and neuromuscular function. They can assess your posture, breathing pattern, spinal mobility, and muscle imbalances to tailor breathing instruction to your specific needs.
  • A clinician can provide biofeedback (hand placement, palpation, cues) so you learn to recruit your diaphragm (not accessory muscles).
  • They can progress your breathing exercises into movement, strengthening, and functional integration (i.e. breathing while doing functional tasks, postural transitions, or rehab exercises).
  • They can ensure safety, especially if you have coexisting conditions (respiratory, cardiovascular, musculoskeletal) and monitor how your pain responds.
  • They may combine breathing work with manual therapy, soft tissue techniques, or joint mobilisations to reduce restrictions that hinder optimal breathing-posture mechanics.

In practice, many clinicians incorporate breathing retraining into their rehabilitation protocols for spine, core, and shoulder issues. If your clinician is unfamiliar with breathing retraining, you can suggest the emerging literature (above) or ask whether they use methods such as postural restoration or breath-core integration.

Tips for Incorporating Breathing Work Into Your Daily Life

  • Start with short frequent sessions (2–5 minutes) rather than long, infrequent ones.
  • Use postural reminders (alarms, phone alerts) to pause and breathe intentionally in good posture.
  • Pair breathing with movement or tasks (e.g. breathe while walking, during breaks, while seated) to generalise the pattern.
  • Track progress (pain, comfort, ease of breathing) to show your clinician.
  • Be patient — retraining breathing patterns and posture is a long-term habit change.

Conclusion:

Proper breathing is far more than taking in oxygen — it's foundational to how your core stabilises, how your spine is supported, and how your neck and shoulders move. When breathing becomes inefficient, it can contribute to muscular tension, compensatory posture, and pain. But the good news is: by learning diaphragmatic, integrated breathing patterns (especially under guidance from chiropractors or physiotherapists), you can help reduce mechanical strain, improve posture, and support your recovery from back and shoulder pain.

References

  1. Zhai, H., Zhang, L., Xia, J., Li, C. (2024). The Efficiency of Respiratory Exercises in Rehabilitation of Low Back Pain: A Systematic Review and Meta-Analysis. Journal of Sport Rehabilitation. [Human Kinetics Journals]
  2. (2023) Effects of breathing exercises on low back pain in clinical studies: systematic evaluation. Elsevier / ScienceDirect. [ScienceDirect]
  3. (2025) The impact of core training combined with breathing exercises on chronic non-specific low back pain. Frontiers in Public Health. [Frontiers]
  4. (2023) Effect of adding diaphragmatic breathing exercises to core stabilization in chronic low back pain. ScienceDirect. [ScienceDirect]
  5. (2023) Effects of breathing exercises on chronic low back pain: a systematic review. SAGE Journals. [SAGE Journals]
  6. Mayo Clinic Connect. Diaphragmatic breathing: Why it is the secret weapon against chronic pain. [Mayo Clinic Connect]
  7. Alliance Orthopedics. Bad Posture & Breathing Issues. [Alliance Orthopedics]
  8. Healthline. Breathe Deeper to Improve Health and Posture. [Healthline]
  9. ICliniq. Does Posture Affect Breathing? [iCliniq]
  10. Orthophysio. Breathing Exercises to Blow Away Low Back Pain. [The Orthopaedic Therapy Clinic]
  11. JHRLMC. Immediate and Prolonged Effects of Breathing Exercises on Pain, Quality. [Health & Rehab Journal]
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07Oct

Rise & Stretch: How to Safely Start Your Morning (and Help Prevent Back Injuries)

Image from: https://stretch22.com/the-top-5-stretching-exercises-for-flexibility/

Waking up stiff or sore in your back or shoulders is a familiar experience for many. But a few targeted, gentle stretches first thing can help “wake up” tissues, promote blood flow, reduce stiffness, and prime your spine and surrounding muscles for the day. When done wisely, this morning routine can also help reduce your risk of back and shoulder injuries over time.

In this article, we’ll cover:

  1. Some of the best stretches to begin your day (especially for your back, hips, and shoulders)
  2. Guidelines on how far to push when stretching if you’re feeling soreness
  3. Whether it is ever OK to continue stretching when you have moderate pain, or whether to stop
  4. Tips for safely integrating stretching into your routine

Best Morning Stretches for Back and Shoulder Health

Here are some gentle, effective stretches you can do before getting out of bed or right after rising, then continue as you get up. Always move slowly and with awareness.

Sample Morning Stretches

Below are stretches commonly recommended by physiotherapists and health sources. Always tailor them to your body’s condition (e.g. avoid ones that aggravate you).

Knee-to-Chest Stretch

Purpose: Helps release tension in lower back, hips

How to Do it: Lie on your back, knees bent. Gently pull one (or both) knees toward your chest.

Hold / Repetitions / Notes: Hold ~ 20–30 seconds, 2–3 reps each side. [Mayo Clinic, Nuffield Health]

Lower Back Rotation / Supine Twist

Purpose: Mobilises lumbar spine, eases stiffness

How to Do it: Lie on your back, knees bent, drop knees to one side while keeping shoulders flat.

Hold / Repetitions / Notes: Hold ~ 20–30 sec per side. [Mayo Clinic, Nuffield Health]

Cat–Cow / Spinal Flexion-Extension (on all fours or standing)

Purpose: Mobilises thoracic and lumbar spine

How to Do it: Move between arched back (cow) and rounded back (cat), or variants upright

Hold / Repetitions / Notes: Several slow repeats, breathing with movement. [Verywell Health]

Child’s Pose / Extended Child’s Stretch

Purpose: Gently lengthens lower back, hips

How to Do it: From kneeling, sit back toward heels, reach arms forward, forehead to floor

Hold / Repetitions / Notes: Hold ~ 20–30 sec, maybe repeat. [Verywell Health]

Thoracic Spine / Upper Back Stretch (e.g. “open book” or spinal extension over roll)

Purpose: Helps counteract upper back stiffness from sitting / slouching

How to Do it: Lie sideways, support top arm on floor and rotate torso, or lie over a rolled towel under thoracic spine and gently extend

Hold / Repetitions / Notes: Hold ~15–30 sec. [coachsofiafitness.com, Nuffield Health]

Shoulder / Chest Opener

Purpose: Releases tension in chest, front of shoulders

How to Do it: Clasp hands behind back, gently lift or squeeze shoulder blades, or doorway pec stretch

Hold / Repetitions / Notes: Hold ~ 20–30 sec. [Nuffield Health, Verywell Health]

Neck / Upper Trapezius Stretch

Purpose: Relieves stiffness in neck / shoulders

How to Do it: Gently tilt head to one side, perhaps assist with hand; keep shoulders relaxed

Hold / Repetitions / Notes: Hold ~ 15–20 sec each side. [Verywell Health]

Alternative / supplemental routines may also include dynamic stretches (airborne, gentle movement-based stretches) to get the joints smoothly moving (e.g. torso twists, gentle leg swings) before delving into static holds. [Verywell Health]

A credible source (Verywell Health) lists a dozen morning stretches such as prone press-up (if safe for your spine), neck mobility, side stretches, forward folds, etc., with the caveat to avoid stretches that cause pain. [Verywell Health]

The UK-based physiotherapy group Nuffield Health recommends five essential morning stretches to relieve back pain and maintain spinal mobility, including supine twists, knee-to-chest, and trunk flexion/extension movements. [Nuffield Health]

Also, a chiropractic / wellness blog discusses how consistent morning stretching may help protect your spine by “waking up” muscles and aligning posture before daily stresses. [sycamorechiro.com]

Finally, recent research shows that doing regular (six-week) stretching programs can reduce regional and widespread pain sensitivity and slightly increase range of motion, implying long-term benefit beyond just “feeling looser” immediately. [BioMed Central]

Image from: https://www.goodrx.com/well-being/movement-exercise/quad-stretches

How Far Should You Push into Soreness When Stretching?

One of the trickiest parts is knowing when a stretch is helping vs. when you're risking injury. Here's what the research and expert guidance suggest.

Understanding “Safe Discomfort” vs. Pain That Warrants Caution

  • Many authoritative stretching guidelines (e.g. WestportY “Stretching Guidelines”) advise you should aim for a light to moderate discomfort (a “gentle tension or pull”), but not to push into sharp pain. [westporty.org]
  • Physical therapists often accept that mild–moderate discomfort is tolerable during rehab/stretching, but a jump of more than ~2 points (on a 0–10 scale) from your baseline is a red flag. (E.g. if you started at 2/10 and you hit 5/10, that may be too much). [rev-pt.com]
  • SportsCare Physical Therapy describes that if pain increases during a stretch to 4–5/10 but then subsides back to baseline (e.g. 1–2/10) within an hour or two, that is often considered tolerable. But if it lingers or worsens, you’ve likely overstretched. [sportscare-armworks.com]
  • The “Pain Activity Traffic Light” framework is useful: Green = safe pain (no harm), Amber = caution, Red = stop. If the stretch produces changes in range of motion, strength, or function lasting beyond the intended session, you may have pushed too far. [Shirley Ryan AbilityLab]
  • Clinicians writing on rehab often note that pain is a protective cue. If you feel pain during the movement (especially sharp, shooting, or burning), that’s a signal to back off or modify. Pain after a session (residual soreness) is more acceptable so long as it resolves reasonably. [Nose Creek Physiotherapy, e3rehab.com]

In short, a little “good” discomfort is often okay, but sharp pain, numbing, tingling, or pain that worsens or persists beyond your session are red flags.

Is it Beneficial to Stretch When You Feel Moderate Pain?

This depends on the cause of your pain, how “moderate” you define it, and what your clinician advises. Some guiding principles:

  • If pain is acute, sharp, or from an injury, gentle movement (not aggressive stretching) is often safer initially. Stretching too early, especially aggressively, can worsen injury. [physio-network.com]
  • However, many rehab protocols allow some level of pain during therapy or stretching, provided it is tolerable and does not increase beyond a threshold or cause function loss. [e3rehab.com, rev-pt.com]
  • The key is monitoring: if pain during stretching is moderate but returns quickly to baseline, and does not interfere with function or recovery the next day, it may be permissible. But if pain lingers or escalates, that suggests the stretch was too much. [sportscare-armworks.com]
  • Always prioritize pain that is consistent, burning, sharp over mild “pulling” sensations. And adapt or stop stretches that aggravate you.

So, if your moderate pain is tolerable and not worsening (and your clinician agrees), continuation might be OK with caution. But if pain spikes, changes pattern, or lingers, you should pause or scale back until symptoms calm.

Guidelines and Tips for Safe Stretching Routine

  • Warm up lightly before stretching (a brief walk, gentle movement) to increase tissue temperature and reduce risk of strain.
  • Go slow — no bouncing or jerky motions. Use gradual progressions. [westporty.org]
  • Breathe deeply and steadily during stretches. Exhale through the more intense phase, and avoid holding your breath.
  • Use thresholds: aim for mild/moderate tension; avoid sharp pain.
  • Track your response: note which stretches cause lingering discomfort, and adjust.
  • Modify as needed: use props (pillows, rolls, straps) to reduce load or leverage.
  • Consistency over intensity: regular stretching (even brief) often yields more benefits than occasional aggressive sessions.
  • Combine with strengthening, posture work, and functional movement — stretching alone is rarely sufficient. [goldstarrehab.com, Nuffield Health]
  • Consult your practitioner (physio, chiropractor) to identify stretches safe for your specific spine or shoulder condition.

Conclusion

  • Starting your day with a few well-chosen, gentle stretches targeting the lower back, thoracic spine, hips, chest, and shoulders can reduce morning stiffness, improve mobility, and help create more resilient posture.
  • You should feel mild to moderate tension, but not sharp or alarming pain. If pain increases significantly or lingers, you’ve probably pushed too far.
  • Stretching while experiencing moderate pain isn’t automatically wrong—but it must be done in a controlled, cautious way, under guidance, and monitored. If in doubt, reduce intensity, switch to milder stretches, or pause until symptoms settle.
  • A well-rounded approach (stretching, strengthening, posture, movement retraining) usually works best for long-term back and shoulder health.
  • Always communicate with your physiotherapist, chiropractor, or medical professional—especially if you have a known injury or a history of back/shoulder problems—so they can tailor or supervise what’s safe for you.

References

  1. Mayo Clinic. Back exercises in 15 minutes a day. [Mayo Clinic]
  2. WestportY. Stretching Guidelines (PDF). [westporty.org]
  3. REV Physical Therapy. How Much Pain is OK During Exercise or Rehab? [rev-pt.com]
  4. SportsCare Physical Therapy. Pain – Good, Bad, Normal? [sportscare-armworks.com]
  5. “Pain Activity Traffic Light” – SRAlab (guide for safe pain). [Shirley Ryan AbilityLab]
  6. Nose Creek Physiotherapy. How Much Pain is Acceptable When Recovering From an Injury? [Nose Creek Physiotherapy]
  7. Verywell Health. 10 Moves to Stretch Your Back to Ease Pain and Tightness. [Verywell Health]
  8. Nuffield Health. 5 morning stretches to relieve back pain. [Nuffield Health]
  9. Physio Network. Should You Stretch a Muscle Strain? [physio-network.com]
  10. Professional PT. The Power of Stretching: Your Key to Pain Relief and Overall Wellness. [Professional Physical Therapy]
  11. BMC Sports Science, Medicine and Rehabilitation. The effect of six-week regular stretching exercises on regional and widespread pain sensitivity. [BioMed Central]
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07Oct

Garlic Roasted Salmon & Brussel Sprouts

Introduction

Busy weeknights call for quick, wholesome meals—and this one-pan garlic salmon with Brussels sprouts delivers just that. Juicy, tender salmon fillets are roasted alongside caramelised Brussels sprouts, all coated in a simple garlic-infused glaze that’s bursting with flavor. With minimal prep, easy cleanup, and a perfect balance of protein and veggies, this dish makes healthy eating effortless. Whether you’re cooking for yourself or the whole family, it’s a nutritious dinner that looks (and tastes) like it came straight from a restaurant kitchen.

Ingredients:

  • 14 large garlic cloves
  • ¼ cup extra-virgin olive oil
  • 2 tbsps oregano (finely chopped)
  • 1 tsp salt
  • ¾ tsp ground pepper
  • 6 cups brussel sprouts, trimmed and sliced .
  • ¾ cup white wine
  • 900g-1kg salmon, cut into 6 portions
  • Lemon, cut into wedges

Method:

  1. Preheat the oven to 230 degrees C
  2. Mince 2 garlic cloves and combine in a small bowl with the oil, 1 tbsp oregano, ½ tsp salt, ¼ tsp pepper. Halve the remaining garlic and toss it in with the Brussel Sprouts and 3 tbsps of the seasoned oil in a large pan. Roast in the oven, stirring once for about 15 minutes.
  3. Add wine to the remining mixture. Remove the pan from the oven, and stir the vegetables, placing the salmon on top.
  4. Drizzle the wine mixture over the pan. Sprinkle with remaining 1 tbsp oregano and ½ tsp each of salt and pepper.
  5. Bake until the salmon is just cooked through (roughly 15-20  minutes)
  6. Serve with the lemon wedges.

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04Sep

Herniated Discs: Causes, Treatment, and Long-Term Outlook

Image from: https://www.bonati.com/blog/disc-herniation-healing/

A herniated disc is a spinal condition that affects millions of people worldwide, yet it remains surrounded by misconceptions. Many assume that a disc herniation only happens after a dramatic accident or lifting something far too heavy. In reality, the spine is under pressure every day, and disc injuries can arise from surprisingly ordinary situations.
This blog explores unexpected ways discs can become injured, the most effective treatment options, and what recovery really looks like. We’ll also answer some of the most common questions patients ask about herniated discs—including whether surgery is always required, and if pain is truly lifelong.

Five Unexpected Causes of a Herniated Disc

Spinal discs act as cushions between vertebrae, absorbing shock and providing flexibility. A disc herniates when its soft inner core (nucleus pulposus) pushes through a crack in its tougher outer shell (annulus fibrosus). This can irritate or compress nearby nerves, leading to symptoms such as back pain, radiating leg pain (sciatica), tingling, or weakness (Mayo Clinic, 2022). While heavy lifting and acute trauma are common triggers, herniated discs also develop in everyday scenarios:

  1. Prolonged sitting and poor posture – Sitting for hours in a slouched position places sustained pressure on the lumbar discs and accelerates wear.
  2. Repetitive twisting motions – Activities like shoveling or swinging a golf club overload the discs when done with poor technique.
  3. Forceful coughing or sneezing – Sudden spikes in spinal pressure can occasionally cause a vulnerable disc to herniate.
  4. Carrying asymmetrical loads – Heavy bags or uneven lifting can distort spinal alignment, creating imbalances that stress discs.
  5. Weak core stability – Without strong abdominal and back muscles, the spine absorbs more impact during daily activities, increasing disc vulnerability.

How Is a Herniated Disc Treated?

The majority of herniated discs improve with conservative management rather than surgery. Standard treatment approaches include (American Association of Neurological Surgeons, 2023):

● Activity modification – Avoiding movements that worsen symptoms while maintaining gentle activity.
● Physiotherapy – Exercises to strengthen the core, restore mobility, and support spinal alignment.
● Heat and cold therapy – To manage pain and inflammation.
● Medications – NSAIDs or prescribed pain relief when necessary.
● Epidural steroid injections – Used in cases of persistent nerve pain to reduce inflammation.

A comprehensive care plan should be overseen by a healthcare professional to ensure safe recovery.

Can You Fully Recover From a Herniated Disc?

Yes—most patients recover fully. Many improve within several weeks, while others may take a few months depending on the severity of the herniation and rehabilitation efforts. Studies show that conservative care leads to significant improvement in the majority of cases (Cleveland Clinic, 2022).

Long-term success relies on:
● Maintaining core and spinal strength.
● Practicing good posture.
● Adopting safe lifting techniques.

Image from: https://www.bonati.com/blog/disc-herniation-healing/

Is Surgery the Only Option?

Surgery is rarely the first recommendation. It’s usually reserved for patients with severe or persistent symptoms after several months of non-surgical treatment, or for those experiencing significant neurological complications such as weakness or loss of bladder/bowel control (Johns Hopkins Medicine, 2023).

Common procedures include:
● Microdiscectomy – Removing the portion of the disc pressing on the nerve.
● Laminectomy – Removing a small section of bone to relieve pressure on the spinal cord or nerves.

For most people, non-surgical treatment is sufficient and effective.

Will a Herniated Disc Cause Lifelong Pain?

Not necessarily. Many people recover fully and return to daily life without chronic pain. However, recurrent flare-ups may occur if underlying risk factors aren’t addressed. Preventive strategies such as exercise, ergonomic workplace setups, and maintaining healthy body weight greatly reduce recurrence risk (Harvard Health, 2022).

The Bottom Line

A herniated disc can sound intimidating, but it doesn’t automatically mean surgery, lifelong pain, or permanent limitations. With early diagnosis, evidence-based treatment, and lifestyle adjustments, most patients experience significant improvement and even full recovery. By understanding the causes, treatment options, and long-term outlook, you can take active steps to protect your spine and overall health.

Take the Next Step Toward Recovery

If you’re experiencing back pain or suspect a herniated disc, don’t wait for symptoms to worsen. Our team of physiotherapists and chiropractors can provide a thorough assessment, design a personalised treatment plan, and guide you through safe, effective strategies for healing. With the right care, you can reduce pain, restore mobility, and prevent future flare-ups.

References
● Mayo Clinic. (2022). Herniated disk.
● American Association of Neurological Surgeons (AANS). (2023). Herniated Disc.
● Cleveland Clinic. (2022). Herniated Disk.
● Johns Hopkins Medicine. (2023). Herniated Disk.
● Harvard Health Publishing. (2022). Herniated disk.

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03Sep

The Difference Between Strength Training and Exercise

Image from: https://www.worldbodybuilding.net/weight-training-for-muscle-gain

Many people use the terms strength training and exercise interchangeably—but they aren’t the same thing. While all strength training is a form of exercise, not all exercise counts as strength training. Understanding the difference is essential if you want to reach your fitness goals, improve overall health, or prevent injuries.
This article explores how strength training differs from general exercise, why both matter, and how to create a balanced routine that supports long-term health and wellness.

What is Exercise?'

Exercise is any planned, structured, and repetitive activity designed to improve or maintain physical fitness (World Health Organization, 2022). Exercise includes a wide variety of movements that elevate your heart rate, build endurance, and support flexibility.
Common forms of exercise include:
● Walking, jogging, or running
● Swimming or cycling
● Yoga, Pilates, or stretching
● Group fitness classes (aerobics, Zumba, spin)

These activities offer broad health benefits, including improved cardiovascular fitness, better mental health, and reduced risk of chronic disease (Harvard Health, 2021).

What is Strength Training?

Strength training (also called resistance training) is a specific type of exercise focused on building muscle strength, endurance, and power. It involves working against resistance, whether that’s free weights, resistance bands, machines, or even your own bodyweight (Mayo Clinic, 2022).
Examples of strength training exercises include:
● Squats, lunges, and deadlifts
● Push-ups, pull-ups, and planks
● Weightlifting with dumbbells, kettlebells, or barbells
● Resistance band workouts

Strength training not only improves muscle tone and function, but also supports bone density, joint health, and long-term mobility.

The Key Differences Between Strength Training and Exercise

Exercise (General)
Definition Any activity to improve fitness

Examples Walking, yoga, cycling, aerobics

Primary Goal Cardiovascular health, flexibility, overall wellness

Health Benefits Heart health, weight management, mental wellbeing

Strength Training

Definition: Exercise focused on building muscle strength and endurance

Examples: Squats, push-ups, weightlifting, resistance band training

Primary Goal: Increased strength, muscle growth, improved functional capacity

Health Benefits: Stronger muscles, improved bone density, reduced injury risk

Image from: https://www.godigit.com/health-insurance/exercise/cardio-vs-strength-training

Why You Need Both

To build a well-rounded fitness routine, you need both general exercise and strength training.
● Exercise keeps your heart and lungs strong, reduces stress, and boosts energy.

● Strength training builds resilience in muscles, bones, and joints, helping prevent
injuries and maintain independence as you age.

Research shows combining both leads to the greatest improvements in health outcomes and longevity (American Heart Association, 2021).

How To Get Started Safely

If you’re new to exercise or strength training, here are some tips:
● Start gradually – Build consistency with simple routines like walking and bodyweight
exercises.
● Learn proper form – Work with a physiotherapist, chiropractor, or trainer to avoid injury.
● Mix it up – Aim for at least 150 minutes of moderate exercise per week, plus 2 days of
strength training (CDC, 2022).
● Listen to your body – Progress slowly, and rest when needed to prevent overtraining.

The Bottom Line

Exercise and strength training are related but distinct. Exercise is any form of physical activity designed to improve health, while strength training specifically targets muscle strength and endurance. A balanced routine that includes both is the most effective way to protect your health, prevent injury, and support long-term fitness.

References:

● World Health Organization (2022). Physical activity fact sheet.
● Harvard Health Publishing (2021). The importance of exercise for health.
● Mayo Clinic (2022). Strength training: Get stronger, leaner, and healthier.

● American Heart Association (2021). Recommendations for physical activity in adults.
● Centers for Disease Control and Prevention (CDC) (2022). How much physical activity do adults need?

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06Aug

Workplace Ergonomics

Why Are They So Important When It Comes to Avoiding Pain in the Back and Shoulders?

In today’s modern work environment, many people spend hours sitting at desks, typing on computers, or performing repetitive tasks. While this may seem harmless, improper posture and poor workplace ergonomics can lead to significant pain and discomfort, especially in the back and shoulders. These areas are highly susceptible to strain, and without proper ergonomic practices, the consequences can range from chronic pain to serious musculoskeletal injuries. In this blog, we’ll explore why workplace ergonomics are essential for preventing back and shoulder pain, how they can improve overall well-being, and practical steps you can take to create an ergonomic workspace.

The Importance of Workplace Ergonomics

Workplace ergonomics refers to designing and arranging workspaces to optimise comfort, safety, and productivity. It involves adjusting the workspace layout, tools, and equipment to align with the natural movement of the body and prevent strain on muscles and joints. When ergonomics are prioritised, employees can avoid repetitive strain injuries (RSIs), musculoskeletal disorders (MSDs), and other issues related to prolonged sitting or poor posture.

One of the most common health complaints related to poor ergonomics is back and shoulder pain. The spine and shoulders bear much of the body’s weight, and improper posture or workstation setup can cause undue stress on these areas, leading to discomfort or long-term injury.

How Poor Ergonomics Contribute to Back and Shoulder Pain

When you spend long hours sitting in front of a desk, it’s easy for your posture to deteriorate. Slouching, hunching forward, or twisting your spine to reach for items can all lead to strain. For example, if your workstation is not set up correctly, you may find yourself reaching or bending in unnatural positions, placing stress on your back and shoulders. Over time, these poor habits can lead to muscle fatigue, stiffness, and inflammation.

The back and shoulders are especially vulnerable to these stressors. The back, particularly the lower spine, is designed to support the body’s weight and distribute it evenly during movement. However, when sitting improperly for long periods, the spine is not properly aligned, causing increased pressure on discs and joints. Similarly, the shoulders are often overworked when poor posture causes the arms to rest in awkward positions, leading to muscle tension, nerve compression, and reduced circulation (Miller, 2023).

Furthermore, repeated actions such as typing, clicking a mouse, or lifting objects improperly can contribute to repetitive strain injuries (RSIs), which often present as discomfort or pain in the back, neck, shoulders, and wrists. When left unaddressed, these conditions can become chronic and significantly impact an individual's quality of life.

The Benefits of Ergonomics in Preventing Pain

By implementing workplace ergonomics, employees can reduce the risk of developing back and shoulder pain. Proper ergonomic practices ensure that the body is supported in natural, comfortable positions, preventing strain and injury.

1. Improved Posture

One of the key components of ergonomic practices is maintaining proper posture. For example, ensuring that your chair supports the natural curve of your spine can help keep the back aligned, reducing stress on muscles and joints. A proper chair height and desk alignment also prevent the shoulders from becoming tense or elevated, which often leads to discomfort and pain.

2. Reduced Muscle Strain

Ergonomics emphasise the use of the right equipment to reduce unnecessary strain. For instance, a properly positioned keyboard and mouse can help prevent shoulder and wrist strain. Adjusting the height of your workstation can eliminate the need to twist or overreach, reducing stress on the back and shoulders.

3. Increased Circulation

Good ergonomics promote better blood flow. Sitting or standing in the same position for too long can hinder circulation and cause discomfort. Regular movement and incorporating ergonomic adjustments like a sit-stand desk can help maintain circulation, preventing stiffness and soreness.

4. Enhanced Comfort and Productivity

When employees are comfortable and free from pain, their ability to concentrate and perform their tasks improves. Ergonomically designed workspaces reduce distractions caused by pain and discomfort, leading to better overall productivity and fewer sick days due to musculoskeletal disorders (Brodywn, 2023).

Key Ergonomic Practices to Prevent Back and Shoulder Pain

Now that we understand the importance of workplace ergonomics, let’s look at some key practices to help prevent back and shoulder pain:

1. Proper Chair Support

Ensure your chair is adjustable and provides lumbar support to maintain the natural curve of your spine. Your feet should rest flat on the floor, with your knees at a 90-degree angle. If necessary, use a footrest to ensure proper alignment.

2. Desk Height

Your desk should be at a height where your elbows are bent at a 90-degree angle when typing or using a mouse. Keep your forearms parallel to the floor to prevent strain on your shoulders and wrists.

3. Monitor Positioning

Your monitor should be at eye level to avoid straining your neck. The top of the screen should be at or just below your eye level when sitting comfortably in your chair. Keep the monitor about an arm’s length away from your face.

4. Take Frequent Breaks

Sitting for long periods can lead to muscle fatigue and discomfort. Stand up, stretch, and move around every 30 to 60 minutes. Short breaks help relieve tension in the back and shoulders and promote blood flow.

5. Keyboard and Mouse Placement

Your keyboard and mouse should be positioned in a way that allows your arms to remain close to your body, with your wrists straight and relaxed. Avoid excessive reaching, and keep your arms at a comfortable angle to reduce strain on the shoulders.

6. Lift Correctly

If your job requires lifting objects, always bend your knees and use your legs to lift, rather than bending at the waist. This reduces the strain on your lower back and prevents potential injury.

7. Use a Standing Desk

If possible, alternate between sitting and standing throughout the day. A sit-stand desk can allow you to switch positions, reducing the strain on your back and shoulders.

Conclusion

Workplace ergonomics play a critical role in preventing back and shoulder pain, especially in jobs that require prolonged sitting, repetitive motions, or lifting. By prioritising ergonomic practices—such as proper posture, desk setup, and regular movement—you can significantly reduce the risk of developing musculoskeletal disorders, improve comfort, and enhance productivity.

If you’re experiencing persistent pain or discomfort in your back or shoulders, it may be a sign that your workspace needs an ergonomic overhaul. Taking the time to make small adjustments can have a big impact on your long-term health and well-being. Remember, a healthy workspace equals a healthy you.

References:

  1. Dr. Anthony Miller. (2023). The Importance of Workplace Ergonomics in Preventing Back and Shoulder Pain. Retrieved from https://www.dranthonymiller.com/the-importance-of-workplace-ergonomics-in-preventing-back-and-shoulder-pain
  2. Dr. Jay Brodwyn. (2023). Why Are Workplace Ergonomics So Important When It Comes to Avoiding Pain in the Back and Shoulders?. Retrieved from https://www.drjaybrodwyn.com/blog/posts/why-are-workplace-ergonomics-so-important-when-it-comes-to-avoiding-pain-in-the-back-and-shoulders
  3. Mayo Clinic. (2023). Office Ergonomics. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-ergonomics/art-20046169
  4. RRP. (2023). Why Ergonomics Is Important in the Workplace. Retrieved from https://www.rrp.com.au/why-ergonomics-is-important-in-the-workplace
  5. UCLA Health. (2023). Ergonomics for Prolonged Sitting. Retrieved from https://www.uclahealth.org/medical-services/spine/patient-resources/ergonomics-prolonged-sitting
  6. Spine Health. (2023). Spine Posture and Workplace Ergonomics. Retrieved from https://spinehealth.org/article/spine-posture-workplace-ergonomics
  7. Rehab Management. (2023). Back, Shoulder, or Neck Pain? It Could Be Your Office Ergonomics. Retrieved from https://www.rehabmanagement.com.au/news/back-shoulder-or-neck-pain-it-could-be-your-office-ergonomics/
  8. Tulane University. (2023). Workplace Ergonomics & Safety. Retrieved from https://publichealth.tulane.edu/blog/workplace-ergonomics-safety
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06Aug

Moroccan Inspired Chicken Soup

Image from: https://easyfood.ie/recipe/moroccan-chicken-soup/

Warm, aromatic, and deeply nourishing, this Moroccan-inspired chicken soup brings together bold spices, tender chicken, and hearty vegetables in one comforting bowl. Infused with cumin, turmeric, and a hint of cinnamon, every spoonful offers layers of flavor that are both soothing and exciting. With ingredients like chickpeas, lemon, and fresh herbs, this recipe delivers a wholesome twist on traditional chicken soup—perfect for chilly nights or when you need a little extra comfort and nourishment.

Ingredients:

    • 2 tbsps olive oil

    • 1 cup chopped onion

    • 2 large cloves garlic, minced

    • 1 ½ tsps ground cumin

    • ½ tsp ground cinnamon

    • ¼ tsp cayenne pepper

    • 8 cups chicken broth

    • 1 kg bone-in chicken breasts, skin removed

    • 3 cups diced sweet potato

    • 2 cups diced red bell pepper

    • 2 cups green beans, fresh or frozen (thawed)

    • 1 (430g) can chickpeas, rinsed

    • 1 ¼ tsps salt

    • ½ tsp ground pepper

    • 1 tsp harissa, or to taste

Method:

  1. Heat oil in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until softened, 2 to 3 minutes.
  2. Add in the cumin, cinnamon and cayenne; cook, stirring, for 1 minute. 
  3. Add the broth and the chicken. Cover, increase the heat to high and bring to a simmer. 
  4. Uncover and cook, turning the chicken occasionally, until an instant-read thermometer inserted into the thickest part without touching the bone shows 75 degrees C, about 20-22 minutes. Skim any foam from the surface as the chicken cooks.
  5. Meanwhile, add sweet potato, bell pepper and green beans to the pot; return to a simmer. Cook until the vegetables are tender, 4 to 10 minutes. 
  6. Transfer the chicken to a clean cutting board. When cool enough to handle, remove the meat from the bones and shred.
  7. Stir in the shredded chicken, chickpeas, salt and pepper to the vegetables and cook until heated through, about 3 minutes more. Remove from heat and stir in harissa.
  8. Enjoy!

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20Jul

The Transformative Power of Fitness: How Exercise Affects Your Body

Image from: https://www.everydayhealth.com/fitness/guide/

In a world where sedentary lifestyles and fast-paced routines dominate, the importance of fitness cannot be overstated. Beyond mere physical appearance, exercise plays a pivotal role in shaping our overall well-being, both mentally and physically. From enhancing cardiovascular health to boosting mood, the benefits of regular physical activity are abundant and profound. Let's delve into the science-backed effects of fitness on the body and explore why making exercise a priority is essential for a fulfilling life.

1. Cardiovascular Health

The heart, a muscle central to our existence, thrives on exercise. Engaging in aerobic activities such as running, swimming, or cycling strengthens the heart muscle, enabling it to pump blood more efficiently. Regular cardio workouts reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and enhancing circulation. According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week to maintain optimal cardiovascular health [1].

2. Weight Management

Obesity has reached epidemic proportions globally, contributing to various chronic diseases like diabetes and hypertension. Fitness is a potent tool in the battle against excess weight. Through a combination of calorie-burning workouts and muscle-building exercises, individuals can achieve and maintain a healthy weight. Strength training, in particular, increases muscle mass, which elevates metabolism and facilitates fat loss even at rest. Research published in the Obesity Reviews journal highlights the effectiveness of resistance training in promoting weight management [2].

3. Mental Well-being

The mind-body connection is undeniable when it comes to fitness. Exercise has a profound impact on mental health, serving as a natural remedy for stress, anxiety, and depression. Physical activity stimulates the release of endorphins, neurotransmitters responsible for feelings of euphoria and well-being. Additionally, regular workouts improve sleep quality, boost self-esteem, and enhance cognitive function. A meta-analysis published in JAMA Psychiatry underscores the therapeutic effects of exercise in reducing symptoms of depression across various age groups [3].

Image from: https://prismfitnessgroup.com/time-under-tension-how-to-increase-training-results-by-paying-attention-to-tempo/

4. Bone and Joint Health

As we age, maintaining strong bones and flexible joints becomes imperative to prevent osteoporosis and arthritis. Weight-bearing exercises like walking, hiking, and dancing stimulate bone formation, thus reducing the risk of fractures and bone density loss. Moreover, strength training exercises that target major muscle groups promote joint stability and flexibility. The National Osteoporosis Foundation recommends incorporating strength and balance exercises into one's fitness regimen to support bone health [4].

5. Longevity and Quality of Life

Regular exercise isn't just about living longer; it's about living better. Studies have consistently shown that physically active individuals enjoy a higher quality of life and are better equipped to tackle the challenges of aging. By reducing the risk of chronic diseases, improving mobility, and enhancing mental well-being, fitness lays the foundation for a fulfilling and vibrant life. A comprehensive study published in the British Journal of Sports Medicine found that engaging in even low levels of physical activity is associated with a significant reduction in mortality risk [5].

Conclusion

The transformative power of fitness extends far beyond the confines of the gym. From strengthening the heart to sharpening the mind, regular exercise is the cornerstone of a healthy and fulfilling life. By prioritising physical activity and adopting a balanced approach to fitness, individuals can unlock their full potential and embrace vitality at every stage of life.

Best Chiropractor Near Me

Precision Health Clinic, located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, and rehabilitation appointments to help each and every one of our patients with their individual and unique needs. If you are ready to incorporate some of these services into your health journey, call our Sydney Hills district Clinic on 02 9639 7337 or book online to create an appointment with our expert sport and exercise Baulkham Hills Chiropractor, at Precision Health Spine and Sports Clinic.

Sources:

1. American Heart Association. (2022). Recommendations for Physical Activity in Adults and Kids. Retrieved from https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults

2. Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Obesity Reviews, 12(5), 484–496. https://doi.org/10.1111/j.1467-789X.2011.00873.x

3. Schuch, F. B., et al. (2019). Exercise as treatment for depression: A meta-analysis adjusting for publication bias. JAMA Psychiatry, 77(5), 487–497. https://doi.org/10.1001/jamapsychiatry.2019.0151

4. National Osteoporosis Foundation. (n.d.). Exercise for Strong Bones. Retrieved from https://www.nof.org/patients/fracturesfall-prevention/exercisesafe-movement/exercise-for-strong-bones/

5. Ekelund, U., et al. (2019). Does physical activity attenuate, or even eliminate, the detrimental association of sitting time with mortality? A harmonised meta-analysis of data from more than 1 million men and women. British Journal of Sports Medicine, 53(14), 886–894. https://doi.org/10.1136/bjsports-2018-099735

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20Jul

Cold and Flu Season: Tips for Staying Healthy and Fighting Illness

Image from: https://mapleleafmedical.com.au/blog/how-to-differentiate-between-cold-and-flu

Introduction

As the season’s change and temperatures drop, so does our immune system's ability to fend off common illnesses like colds and flus. These ailments can leave us feeling miserable, disrupting our daily lives and productivity. However, there are steps we can take to boost our defenses and minimise the risk of falling sick. In this blog, we will explore the dynamics of colds and flus, along with actionable tips for staying healthy and fighting sickness.

Understanding Colds and Flus

Colds and flus are respiratory illnesses caused by different viruses, but they share similar symptoms, including congestion, coughing, sore throat, fatigue, and body aches. While colds are usually milder and can be caused by various viruses, the flu, short for influenza, is often more severe and caused by specific influenza viruses.

Preventative Measures

1. Frequent Handwashing

Regular handwashing with soap and water for at least 20 seconds helps remove germs from your hands, reducing the risk of infection. Alcohol-based hand sanitizers are also effective when soap and water are not available.

2. Boosting Immunity

A healthy immune system is crucial for fighting off viruses. Maintain a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Nutrients like vitamin C, vitamin D, and zinc can support immune function. Consult with a healthcare provider about supplements if needed.

3. Stay Hydrated

Adequate hydration is essential for overall health and helps maintain optimal immune function. Drink plenty of water, herbal teas, and clear broths to stay hydrated, especially when experiencing symptoms of illness.

4. Get Sufficient Rest

Aim for 7-9 hours of quality sleep each night. Sufficient rest strengthens the immune system and promotes overall well-being, making it easier for your body to fight off infections.

5. Practice Respiratory Etiquette

Cover your mouth and nose with a tissue or your elbow when coughing or sneezing to prevent the spread of germs. Dispose of tissues properly and wash your hands afterward.

6. Stay Active

Regular exercise can boost immunity and reduce the risk of respiratory infections. Engage in moderate-intensity activities like brisk walking, cycling, or swimming for at least 30 minutes most days of the week.

7. Avoid Close Contact With Sick Individuals

If possible, limit contact with people who are sick, and avoid crowded spaces, especially during peak flu season.

Fighting Illness

1. Rest and Relaxation

If you do get sick, prioritise rest and relaxation to help your body recover faster. Take time off work or school if needed and avoid strenuous activities until you feel better.

2. Stay Home

To prevent spreading illness to others, stay home until you have been fever-free for at least 24 hours without the use of fever-reducing medications.

3. Stay Hydrated and Nourished

Drink plenty of fluids to prevent dehydration and consume nourishing foods that are easy on the stomach, such as soups, broths, and herbal teas.

4. Over-the-Counter Medications

Over-the-counter medications like pain relievers, decongestants, and cough suppressants can help alleviate symptoms and make you more comfortable. However, always read the labels and follow the recommended dosage instructions.

Conclusion

While colds and flus are common and sometimes unavoidable, taking proactive measures to stay healthy and minimise the risk of sickness can go a long way. By practicing good hygiene, adopting healthy lifestyle habits, and being mindful of your surroundings, you can boost your immune system and reduce the likelihood of falling victim to seasonal viruses. Remember, prevention is key, but if sickness does strike, prioritise rest and self-care to aid in a speedy recovery.

Best Chiropractor Near Me

Precision Health Clinic, located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, and rehabilitation appointments to help each and every one of our patients with their individual and unique needs. If you are ready to incorporate some of these services into your health journey, call our Sydney Hills district Clinic on 02 9639 7337 or book online to create an appointment with our expert sport and exercise Baulkham Hills Chiropractor, at Precision Health Spine and Sports Clinic.

Sources:

1. Centers for Disease Control and Prevention (CDC) - "Cold Versus Flu": https://www.cdc.gov/flu/symptoms/coldflu.htm

2. Mayo Clinic - "Common Cold": https://www.mayoclinic.org/diseases-conditions/common-cold/symptoms-causes/syc-20351605

3. Harvard Health Publishing - "How to boost your immune system": https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

4. National Sleep Foundation - "How Much Sleep Do We Really Need?": https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

5. World Health Organization (WHO) - "Healthy diet": https://www.who.int/news-room/fact-sheets/detail/healthy-diet

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20Jul

Oven Roasted Meatballs

Introduction

This recipe explores the savoury flavours of perfectly seasoned, oven roasted meatballs. Bursting with flavour, these delicious meatballs are sure to be a winter-time favourite!

Ingredients

  • 500 g beef mince
  • 1 egg
  • ¾ cup fresh bread crumbs
  • ¼ cup kale or basil pesto, plus extra to serve
  • 4 garlic cloves, roughly shopped
  • 1 bunch oregano leaves
  • 1 tbsp olive oil
  • 1 red onion, finely chopped
  • 700 mL tomato passata
  • 1 cup grated mozzarella
  • Basil leaves, to serve

Method

  1. Preheat the oven to 200°C. Combine the mince, egg, breadcrumbs, pesto and ¼ chopped garlic in a bowl. Roughly chop half of the oregano and add it to the beef mixture. Season with salt and pepper, and then roll them into 6cm meatballs.
  2. Heat some oil in a deep ovenproof frypan over a medium heat. Add the meatballs and cook, turning them, for 6-7 minutes or until browned over. Remove them from the pan and set aside.
  3. Add onion and the remaining garlic to the pan and cook, stirring, for 3 minutes or until softened. Add in the tomato passata, season, then bring it to a simmer.
  4. Return the meatballs to the pan and sprinkle with some cheese and the remaining oregano. Bake for 15-20 minutes, or until the meatballs are cooked through and the cheese is bubbling.
  5. Serve with extra pesto and basil leaves.

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