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Healthier Hot Cross Buns


Introducing a delightful twist on a beloved classic: Healthy Hot Cross Buns! This recipe combines the warmth of traditional Easter flavours with a nutritious twist, making it perfect for those seeking a wholesome treat without sacrificing taste.

Packed with wholesome ingredients and bursting with aromatic spices, these buns are sure to become a staple in your holiday baking. Get ready to indulge guilt-free in these soft, fluffy delights!


  • 1 ½ cups milk of choice
  • 7g dried yeast
  • 2 tbs maple syrup (plus extra to glaze and serve)
  • 3 1/3 cups plain wholemeal flour (plus extra for dusting)
  • 1/3 cup traditional rolled oats
  • 1 tbs ground cinnamon
  • 1 tbs mixed spice
  • ¾ cup mixed dried fruit (or dark chocolate chips/pieces)
  • 1 tsp vanilla extract
  • 5ml olive oil cooking spray
  • Smooth ricotta (to serve)


  1. ACTIVATE YEAST: Microwave milk in a heatproof jug on high for 30 seconds or until just warm. Add yeast and syrup, stirring to combine. Set aside for 10 minutes or until frothy.
  2. MAKE DOUGH: Place flour, oats, cinnamon, mixed spice and fruit/chocolate into the bowl of stand mixer fitted with a dough hook. Make a well in centre. Add yeast mixture and vanilla. Mix on medium speed for 4 minutes or until dough is smooth and starts to come away from side of bowl. Cover and set aside in a warm place to prove for 1 hour or until doubled in size.
  3. SHAPE BUNS: Spray a 21 x 30cm pan lightly with oil. Punch down dough to remove excess air, then turn out to a lightly floured surface and knead briefly until smooth. Divide dough into 12 portions, then shape each portion into a ball. Place in pan, then cover and set aside in a warm place for 45 minutes or until doubled in size. Preheat oven to 180°C/160°C fan forced.
  4. MAKE CROSS MIXTURE: Combine ¼ cup flour with ¼ cup water in a small bowl, then mix to a smooth paste. Transfer cross mixture to a piping bag fitted with a 2mm round tip. Pipe onto each bun.
  5. BAKE: Bake for 30 minutes or until golden and cooked through. Brush tops with a little extra syrup to glaze.

OPTION: Serve topped with ricotta and extra syrup.


Prioritising Global Wellness: Observing World Health Day


Every year, on April 7th, the world comes together to celebrate World Health Day. This day serves as a reminder of the importance of health and well-being for everyone, everywhere. Initiated by the World Health Organization (WHO), World Health Day focuses on raising awareness about pressing health issues and mobilising efforts to address them. It serves as a platform to advocate for universal health coverage and encourage individuals, communities, and governments to take action towards achieving better health outcomes worldwide.

The Significance of World Health Day

Since its inception in 1948, World Health Day has played a crucial role in highlighting various health concerns and promoting initiatives to improve global health. Each year, the WHO selects a specific theme to focus on, addressing prevalent health challenges and fostering dialogue and action on critical issues.

Themes in recent years have ranged from mental health awareness and the importance of vaccination to the eradication of diseases like polio and malaria. These themes reflect the evolving landscape of global health and the need to adapt strategies to address emerging threats and persistent challenges.

The COVID-19 pandemic has underscored the significance of World Health Day like never before. It has brought to light the interconnectedness of health across borders and the importance of solidarity and collaboration in combating health crises. World Health Day serves as a poignant reminder of the need for resilient health systems, equitable access to healthcare, and collective action to safeguard the well-being of all individuals, irrespective of their geographical location or socio-economic status.

Taking Action for Better Health

World Health Day is not merely about raising awareness; it's about catalysing action. Individuals, communities, governments, and organisations can all play a role in promoting health and well-being. Here are some ways to take action on World Health Day and beyond:

1. Advocate for Universal Health Coverage

Access to quality healthcare is a fundamental human right. Advocate for policies and initiatives that ensure everyone can access essential health services without facing financial hardship.

2. Promote Health Education

Knowledge is power when it comes to health. Educate yourself and others about preventive measures, healthy lifestyles, and the importance of early detection and treatment of diseases.

3. Support Mental Health Initatives

Mental health is as important as physical health. Break the stigma surrounding mental illness, support those in need, and advocate for mental health services and support systems.

4. Vaccinate

Vaccination is one of the most effective ways to prevent infectious diseases and protect public health. Encourage vaccination uptake and support vaccination programs in your community.

5. Adopt Healthy Habits

Make healthy choices in your daily life by eating a balanced diet, exercising regularly, getting enough sleep, and managing stress effectively.

You can take an extra step today in your health journey by booking yourself in for an appointment here at Precision Health. Whether it’s a relaxing remedial massage, or more targeted sports massage, or some chiropractic treatment, rehabilitation programs or even podiatry, we want to help YOU!


World Health Day serves as a powerful reminder of the collective responsibility we share in promoting health and well-being globally. By coming together to address health challenges, we can create a healthier, more resilient world for present and future generations. As we observe World Health Day, let us reaffirm our commitment to prioritising health, advocating for equitable access to healthcare, and taking action to build a healthier and more prosperous future for all.

Best Chiropractor Near Me

Precision Health Clinic, located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, rehabilitation appointments and podiatry 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.


Boosting Your Immunity: Tips and Strategies for a Healthier You

In the face of the ongoing global health challenges, maintaining a robust immune system has never been more crucial. While there is no magic pill to guarantee immunity against illnesses, there are various lifestyle choices and habits that can bolster your body's natural defences. In this blog, we'll explore evidence-based strategies to boost your immunity and promote overall well-being.

1. Nutrient Rich Diet

A balanced diet rich in vitamins, minerals, antioxidants, and other essential nutrients is key to supporting your immune system. Incorporate plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals. Foods high in vitamin C (such as oranges, strawberries, and capsicums) and vitamin D (such as fatty fish and fortified dairy products) are particularly beneficial for immune function.

2. Adequate Sleep

Quality sleep is essential for immune health, as it allows your body to repair and regenerate cells. Aim for 7-9 hours of uninterrupted sleep each night. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help improve sleep quality.

3. Regular Exercise

Engaging in regular physical activity not only strengthens your body but also boosts your immune system. Exercise promotes circulation, reduces inflammation, and can enhance the function of immune cells. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

4. Stress Management

Chronic stress can weaken the immune system and make you more susceptible to infections. Incorporate stress-reducing activities into your daily routine, such as deep breathing exercises or spending time in nature. Prioritising self-care and finding healthy ways to cope with stress are essential for overall well-being.

5. Hydration

Staying hydrated is crucial for supporting immune function and overall health. Water helps flush toxins from the body, aids in the production of lymph (which carries immune cells) and maintains optimal bodily functions. Aim to drink at least 8 glasses of water per day, and adjust your intake based on factors like activity level and climate.

6. Immune-Boosting Supplements

While it's best to obtain nutrients from whole foods, certain supplements may help fill nutritional gaps and support immune function. Vitamin C, vitamin D, zinc, and probiotics are among the most commonly recommended supplements for immune health. However, it's important to consult with a healthcare professional before starting any new supplement regimen.

7. Regular Hygiene Practices

Basic hygiene practices are fundamental for preventing the spread of infections and maintaining immune health. Wash your hands frequently with soap and water for at least 20 seconds, especially before eating, after using the restroom, and after coughing or sneezing. Avoid touching your face, particularly your eyes, nose, and mouth, as this can introduce germs into your body.

8. Social Connections

Maintaining strong social connections and a supportive network of friends and family members can have a positive impact on your immune system. Research suggests that loneliness and social isolation can weaken immunity, while positive social interactions can boost immune function. Make time for meaningful connections with loved ones, whether in person or virtually.


Incorporating these additional factors into your daily routine can further strengthen your immune system and promote overall health and well-being. By combining proper nutrition, adequate sleep, regular exercise, stress management, hydration, hygiene practices, and social connections, you can optimise your body's ability to defend against illness and thrive in today's challenging world. Remember, it's the combination of these healthy habits that creates a resilient immune system and supports a vibrant, energetic life.

Remember to consult with a healthcare professional before making any significant changes to your diet, exercise routine, or supplement regimen, especially if you have any underlying health conditions or concerns.

Best Chiropractor Near Me

Precision Health Clinic, located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, rehabilitation appointments and podiatry 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.


  • Harvard Health Publishing - "How to boost your immune system"
  • National Sleep Foundation - "How Sleep Affects Your Immunity"
  • Mayo Clinic - "Exercise and immunity: MedlinePlus Medical Encyclopedia"
  • American Psychological Association - "Stress Weakens the Immune System"
  • Harvard T.H. Chan School of Public Health - "The Nutrition Source - Healthy Hydration Guide"
  • National Institutes of Health - Office of Dietary Supplements
  • Centers for Disease Control and Prevention (CDC) - "Handwashing: Clean Hands Save Lives"
  • Harvard Health Publishing - "The health benefits of strong relationships"

Sports and Chiro

In the world of sports, peak performance is the ultimate goal. Athletes relentlessly train their bodies to achieve optimal strength, agility, and endurance. However, the rigorous demands of sports can often lead to musculoskeletal injuries and imbalances. This is where the specialised care of Chiropractors becomes invaluable. Through a combination of manual therapy, adjustments, and rehabilitation exercises, Chiropractors play a pivotal role in supporting an athlete’s overall health and performance. In this blog, we will delve into the relationship between sports and chiropractic care, exploring how athletes benefit from chiropractic interventions and the evidence supporting its effectiveness.

Understanding Chiropractic Care:

Chiropractic care is a holistic approach to health that focuses on the musculoskeletal system, particularly the spine. Chiropractors are trained to assess, diagnose, and treat various musculoskeletal conditions, one of the ways being through manual adjustments to the spine and other joints. By restoring proper alignment and function, chiropractors aim to alleviate pain, improve mobility, and enhance overall well-being.

The Role of Chiropractors in Sports:

Athletes subject their bodies to repetitive stress, intense physical exertion, and the risk of acute injuries. These factors can lead to misalignments in the spine and extremities, muscle imbalances, and restricted mobility, all of which can hinder performance and increase the likelihood of injury. Chiropractors specialise in identifying and addressing these issues, helping athletes recover from injuries faster and prevent future setbacks.

One of the primary benefits of chiropractic care for athletes is its ability to enhance joint mobility and flexibility. Improved spinal alignment and joint function can optimise biomechanics, allowing athletes to move more efficiently and with reduced risk of injury. Additionally, chiropractic adjustments can alleviate muscle tension and promote better circulation, which aids in recovery and enhances muscle performance.

Evidence Supporting Chiropractic Care in Sports:

Numerous studies have investigated the efficacy of chiropractic interventions in sports performance and injury prevention. One such study published in the National Library of Medicine demonstrated that chiropractic adjustments can improve joint proprioception, which is crucial for athletes to maintain balance and coordination during complex movements. Another study highlighted in the Journal of Manipulative and Physiological Therapeutics found that chiropractic care can significantly reduce the risk of lower extremity injuries in athletes.

Furthermore, research published in the Journal of Chiropractic Medicine suggests that chiropractic treatment can enhance athletic performance by improving muscle strength and power output. By addressing spinal misalignments and optimising nervous system function, chiropractic adjustments may facilitate better neuromuscular coordination, leading to superior athletic performance.


The relationship between sports and chiropractic care is symbiotic, with chiropractors playing a vital role in supporting an athlete’s health and performance. Through manual therapy, adjustments, and rehabilitative exercises, chiropractors help athletes recover from injuries, prevent future setbacks, and optimise their biomechanics for peak performance. The evidence supporting the effectiveness of chiropractic interventions in sports continues to grow, reaffirming its importance in the athletic community. As athletes strive for excellence on the field, the partnership between sports and chiropractic care remains essential in achieving their goals while prioritising their long-term well-being.

Best Chiropractor Near Me:

Precision Health Clinic, located in Baulkham Hills offers a wide range of practices such as Sports Physiotherapy, Acupuncture, Chiropractic appointments, Rehabilitation appointments and Podiatry to help each and every one of our patients with their individual and unique needs. If you are ready to incorporate some Sports Chiropractic or Sports Massage care into your athletic 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.



Top 5 sports for Overall Health

In the pursuit of a healthier lifestyle, engaging in regular physical activity is paramount. Sports offer a dynamic way to stay active, providing numerous benefits for both physical and mental well-being. However, not all sports are created equal when it comes to promoting overall health. In this blog, we'll explore the top five sports that offer exceptional benefits for your body and mind, drawing insights from reputable sources to guide our recommendations.


1. Swimming:

Dive into a sport that offers a full-body workout while being gentle on the joints – swimming. Whether you're doing laps in the pool or enjoying open-water swimming, this activity provides cardiovascular conditioning, muscular strength, and improved flexibility. According to the Centres for Disease Control and Prevention (CDC), swimming is an excellent choice for people of all ages and fitness levels due to its low impact nature, making it ideal for individuals with arthritis or joint pain.

2. Running:

Strap on your running shoes and hit the pavement for a workout that boosts cardiovascular health, burns calories, and enhances mental clarity. Running is a versatile sport that can be tailored to suit your fitness goals, whether it's jogging for leisure or training for a marathon. Research published in the Journal of the American College of Cardiology suggests that running can significantly reduce the risk of cardiovascular disease and improve overall longevity.

3. Cycling:

Hop on a bike and explore the great outdoors while reaping the health benefits of cycling. This low-impact sport offers a fantastic cardiovascular workout, strengthens leg muscles, and improves joint mobility. According to Harvard Health Publishing, regular cycling can help lower blood pressure, control weight, and reduce the risk of chronic diseases such as diabetes and heart disease.

4. Tennis:

Grab a racket and challenge your friends to a game of tennis – a sport that combines aerobic exercise with strategic thinking. Tennis improves agility, coordination, and cardiovascular endurance, all while providing a fun and social way to stay active. The American Council on Exercise (ACE) highlights tennis as a sport that can enhance bone health, as the weight-bearing nature of the activity helps strengthen bones and reduce the risk of osteoporosis.

5. Pilates:

Pilates offers a comprehensive approach to fitness that benefits the body, mind, and emotions. Its focus on core strength, flexibility, posture, and mindfulness makes it a valuable tool for improving overall health and well-being, regardless of age or fitness level. Pilates has an emphasis on core strength, improves flexibility and muscle toning and definition, enhances posture and alignment, is a great form of rehabilitation and prevention form future injury and is a great way to help individuals perform daily tasks more efficiently and with reduced risk of injury. Pilates provides a holistic approach to health that can be tailored to meet individual needs and goals.


Embarking on a journey towards better health and fitness begins with finding activities that align with your interests and goals. The top five sports highlighted in this blog – swimming, running, cycling, tennis, and pilates – offer a diverse range of benefits for overall health and well-being. Whether you prefer the tranquillity of swimming laps or the adrenaline rush of running, there's a sport out there for everyone to enjoy while reaping the rewards of a healthier lifestyle. So, lace up your sneakers, grab your gear, and embark on the path to wellness through the power of sports.

Best Chiropractor Near Me:

Our Clinic located in Baulkham Hills offers a wide range of practices such as sports Physiotherapy, Acupuncture, Chiropractic appointments, Rehabilitation appointments and Podiatry to help each and every one of our patients with their individual and unique needs. If you are ready to incorporate some sports chiropractic or sports massage care into your athletic 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.

  • Centres for Disease Control and Prevention (https://www.cdc.gov/index.htm)
  • Journal of the American College of Cardiology (https://www.jacc.org/)
  • Harvard Health Publishing (https://www.health.harvard.edu/)
  • The American Council on Exercise (https://www.acefitness.org/)

Refreshing Pasta Salad

This Refreshing Pasta Salad is just the thing you need on a Summer afternoon! Whether you're planning a picnic, a barbecue, or a light and healthy meal, this salad is your ticket to a refreshing and delightful meal!


  • 225 g pasta of choice (Spirals are best!)
  • 1 ½ cups halved cherry tomatoes
  • 1 ½ cups chopped celery
  • 1 cup red onion, diced
  • 2 cups red capsicum, chopped
  • 1 cup cucumber, chopped
  • 1 cup black olives, sliced
  • 1 can (approx. 425g) chickpeas, rinsed and drained
  • 2 tbsp fresh dill, chopped

Creamy Herb Ranch:

  • ½ cup plain yogurt
  • 1/3 cup olive oil
  • 1 tbsp lemon juice
  • 1 tsp salt
  • 1tsp garlic powder
  • 1 tsp dried dill
  • ¼ tsp onion powder
  • 1 tsp dried parsley
  • ¼ tsp pepper
  • 1 tsp Dijon mustard


1. Cook your pasta.

2. Prep the veggies — chop the celery, halve the cherry tomatoes and chop the fresh dill. Rinse and drain the chickpeas.

3. To make the hemp seed ranch, blend all the ingredients in a high-speed blender until smooth.

4. Strain the pasta and add to a large mixing bowl. Toss with the dressing, veggies and chickpeas. Garnish with fresh dill.

5. Serve and enjoy!


Frozen Yogurt Bites

Looking for a cool refreshing snack for summer? Then you MUST try these frozen yogurt bites!


  • Plain Yogurt (or Greek Yogurt for extra protein!)
  • ¼ cup maple syrup or honey
  • 1 tsp vanilla extract
  • 1 ½ cup fruit of choice, chopped (we recommend strawberries, blueberries, raspberries or bananas!)
  • 1 cup chocolate chips
  • 2 tbsp Coconut oil

Why Plain/Greek Yogurt?

We recommend using Plain Yogurt in place of other yogurts to reduce the amount of added sugar to the recipe – making it healthier! Using Greek yogurt adds an extra health benefit as Greek yogurt contains more protein compared to regular yogurt. It's also a good source of calcium and provides probiotics that are good for your gut health.



Line a tray with baking paper. You could also use a freezer safe container if you do not have a tray small enough to fit into the freezer, however a tray does work best)


Stir together yogurt, maple syrup (or honey), and vanilla in a bowl. Add in your fruit of choice, stir to combine.


Add scoops of the yogurt mixture onto the tray to form small clusters. Next, place them in the freezer until they are completely solid (about 1-2 hours)


Once the clusters are frozen, melt the chocolate.  Add the chocolate chips and coconut oil to a microwave safe bowl. Microwave for 15-30 second intervals, stirring in between each one, until the chocolate is completely melted.


Remove the frozen yogurt bites from the freezer and carefully dip each one into the melted chocolate. We recommend using a spoon to ensure each cluster is thoroughly coated. Once coated with chocolate, place each cluster back on the prepared baking sheet.


Place the yogurt bites back in the freezer for a couple more minutes to ensure the chocolate hardens. Enjoy!


Dive Into Wellness: The Health Benefits of Swimming

In a world where fitness trends come and go, one timeless and universally beneficial exercise stands out: swimming. Whether you're gliding through crystal-clear waters in a tropical paradise or doing laps at your local pool, swimming offers a host of health benefits. Let's dive into the refreshing world of swimming and explore why it is a fantastic way to enhance your overall well-being.

Swimming - A Health Enhancer

  • Cardiovascular Health:

According to Better Health Victoria, swimming is a cardiovascular exercise that elevates the heart rate and improves circulation. The rhythmic movement of swimming helps strengthen the heart, reducing the risk of heart disease and maintaining a healthy blood pressure. Unlike high-impact exercises, swimming is gentle on the joints, making it an ideal option for individuals of all ages and fitness levels.

  • Full-Body Workout:

Swimming engages multiple muscle groups simultaneously, offering a comprehensive full-body workout. As Healthdirect Australia points out, the resistance provided by the water forces the body to work harder, toning muscles and enhancing overall strength. From your arms and legs to your core and back, swimming ensures that every part of your body is actively involved in the exercise.

  • Low-Impact Exercise:

For those with joint issues (knees, elbows, hypermobility, acromioclavicular etc.) or arthritis, swimming is a low-impact exercise that minimises stress on the joints. The buoyancy of water reduces the impact on bones and joints, making it an excellent option for people recovering from injuries or dealing with conditions that limit their ability to engage in high-impact activities. This makes swimming a sustainable and enjoyable exercise for individuals of all ages.

  • Weight Management:

Swimming is an effective way to manage and maintain a healthy weight. The CDC (Centres for Disease Control and Prevention) highlights the calorie-burning benefits of swimming, emphasising that it can help individuals achieve and sustain a healthy weight. The combination of cardiovascular exercise and muscle engagement makes swimming an efficient calorie burner, aiding in weight loss and weight maintenance.

  • Mental Well-being:

Beyond its physical benefits, swimming has a positive impact on mental health. The soothing nature of water, combined with the rhythmic and repetitive motions of swimming, can help reduce stress and anxiety. The CDC emphasises that water-based exercises, including swimming, can contribute to improved mood and mental well-being, making it an excellent choice for those seeking a holistic approach to health.

What Does a Chiropractor Do?

Our chiropractors located in Baulkham Hills play integral roles in supporting individuals engaging in swimming and exercise, offering specialised care tailored to the unique demands of these physical activities. Here's a detailed explanation of the activities, techniques, and treatments that chiropractors employ in relation to swimming and exercise:

Addressing Biomechanical Imbalances;

Our Baulkham Hills Chiropractors evaluate the neuromusculoskeletal system of swimmers and athletes to identify any biomechanical imbalances or weaknesses that may predispose them to injuries during swimming. They provide comprehensive assessments to determine injury risks and develop personalised treatment plans.

Spinal Alignment and Muscular Imbalances:

Chiropractic care focuses on maintaining spinal alignment to reduce the likelihood of muscular imbalances becoming problematic. Chiropractors use various modalities, including spinal adjustments, soft tissue therapy, and exercise routines, to address overextensions in the lower back and neck, which are common issues among swimmers.

Injury Prevention and Rehabilitation:

Our Baulkham Hills Chiropractors help swimmers prevent and recover from injuries by employing techniques such as shoulder adjustments, soft tissue therapy, and exercises targeting the muscles around the shoulder joint. These methods aid in reducing pain, improving range of motion, and promoting healing, ultimately preventing future injuries.

Enhancing Performance:

By correcting spinal misalignments and addressing shoulder and hip injuries, chiropractors aim to improve swimmers' overall performance. They focus on optimising neuromuscular function, which can boost athletic performance and prevent overuse injuries.

Tailored Treatment Plans:

At Precision Health, our Baulkham Hills chiropractors design individualised treatment plans, incorporating a range of modalities such as dry needling, active release technique, active isolated stretching, and myofascial cupping with movement, to address specific needs and challenges faced by swimmers. We also offer remedial massage therapy here at Baulkham Hills to aid in recovery.

Holistic Approach to Health and Wellbeing:

Our Baulkham Hills based chiropractors provide guidance to prevent future injuries and encourage regular visits to prevent injuries and improve overall performance. They also emphasise the importance of consistent at-home performance of prescribed exercises to maintain peak condition and prevent injuries.


Swimming is much more than a recreational activity or a way to cool off on a hot day; it's a powerful tool for improving and maintaining your overall health. From cardiovascular fitness to full-body strength, the low-impact nature of swimming makes it accessible to a wide range of individuals. As you dive into the water, not only are you embracing a fun and enjoyable exercise, but you're also taking a step toward a healthier, happier lifestyle. So, grab your swimsuit and goggles – a world of well-being awaits beneath the surface!

Best Chiropractor Near Me:

Our Clinic located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, rehabilitation appointments and podiatry to help each and every one of our patients with their individual and unique needs. If you are having trouble with back pain, neck pain or finding the right backpack for you, call our Sydney Hills district Clinic on 9639 7337 or book online to create an appointment with our expert sport and exercise Baulkham Hills Chiropractor.


Bad Backs and Backpacks

Backpacks have become an indispensable part of our daily lives, especially for students and professionals who need to carry their essentials on the go. However, not many of us consider the potential impact backpacks may be having on our spinal health. In this blog post, we will explore the relationship between backpacks and back pain, and how you may be able to prevent pain and maintain good spinal health!

The Problem:

One of the primary factors contributing to back pain associated with backpacks is the weight they carry. John Triano, (chiropractor) notes that a heavy load carried in a backpack can lead to an imbalance in the body, making it more susceptible to falls and strains. This is particularly concerning for children, whose developing spines are more vulnerable to the effects of heavy backpacks. At Precision Health in Baulkham Hills, we are here to help!

The Importance of a Good Backpack:

Ergonomics (the process of designing or arranging workplaces, products and systems so that they fit the people who use them) plays a crucial role in mitigating the impact of backpacks on our backs. The Harvard Health Blog emphasises the importance of proper backpack design and usage to maintain spinal health. Backpacks that distribute weight evenly and have padded shoulder straps can significantly reduce the strain on the back. Additionally, the position of the backpack on the back, closer to the body, helps maintain a natural alignment of the spine.

Guidelines for Backpack Use:

To ensure a healthy relationship between backs and backpacks, it is essential to follow some guidelines:

1. Limit Weight: Avoid overloading your backpack. According to health experts, a backpack should not exceed 10-15% of the wearer's body weight.

2. Proper Fit: Choose a backpack with adjustable straps to ensure a snug fit. Adjust the straps to position the backpack higher on the back, distributing the weight evenly.

3. Two-Strap Rule: While it may be tempting to sling a backpack over one shoulder, this can lead to uneven weight distribution and strain. Always use both shoulder straps to maintain balance.

4. Organise Smartly: Distribute the weight inside the backpack evenly. Place heavier items closer to the back to minimize the impact on spinal alignment.

What Does a Chiropractor Do?

Our chiropractors in Baulkham Hills employ various techniques and treatments to address issues related to bad backs and backpacks. To alleviate pain or discomfort caused by bad backs and heavy backpacks, chiropractors may use the following techniques:

  1. Spinal Manipulation: Chiropractors often perform spinal adjustments to realign the spine, reduce nerve irritability, and improve range of motion. This can help alleviate pain and discomfort caused by bad backs and the strain from heavy backpacks.
  2. Soft Tissue Therapy: Chiropractors in Baulkham Hills may utilise soft tissue therapy techniques such as massage, myofascial release, or instrument-assisted soft tissue mobilisation to address muscle tension, stiffness, or inflammation in the back and shoulder areas affected by carrying heavy backpacks.
  3. Postural Education: Chiropractors provide guidance on maintaining proper posture while carrying a backpack to prevent strain on the back and shoulders. They may offer advice on adjusting the backpack straps, distributing weight evenly, and avoiding prolonged periods of carrying heavy loads.
  4. Exercise and Stretching Recommendations: Chiropractors may recommend specific exercises and stretches to strengthen the back muscles, improve flexibility, and enhance overall posture. These exercises can help individuals manage the impact of carrying backpacks on their back health.
  5. Ergonomic Assessment: Chiropractors assess the ergonomic factors related to backpack use, such as the fit of the backpack, the positioning of the straps, and the distribution of weight. They may offer recommendations for selecting backpacks with proper support and adjusting them to minimize strain on the back.

Preventative Measures:

Preventative measures and advice that our chiropractors in Baulkham Hills offer to individuals who frequently carry backpacks include:

  • Encouraging regular breaks from carrying heavy backpacks to relieve the strain on the back and shoulders.
  • Providing guidance on maintaining a healthy weight to reduce the burden on the back when carrying a backpack.
  • Educating individuals on the importance of using both shoulder straps and adjusting them appropriately to distribute weight evenly.
  • Advising on the selection of backpacks with padded shoulder straps and lumbar support to minimize pressure on the spine.

By combining these techniques and preventive measures, chiropractors in Baulkham Hills aim to address and alleviate the discomfort and potential issues associated with bad backs, neck pain and the strain from carrying heavy backpacks.


In the hustle and bustle of our daily lives, it is easy to overlook the potential impact of backpacks on our spinal well-being. By understanding the guidelines provided by health experts in Baulkham Hills and implementing ergonomic practices, we can foster a harmonious relationship between our backs and backpacks. Let's prioritise our spinal well-being and make informed choices when it comes to selecting, packing, and wearing our backpacks. After all, a healthy back is the key to a more comfortable and pain-free journey through life.

Best Chiropractor Near Me:

Our Clinic located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, rehabilitation appointments and podiatry to help each and every one of our patients with their individual and unique needs. If you are having trouble with back pain, neck pain or finding the right backpack for you, call our Sydney Hills district Clinic on 9639 7337 or book online to create an appointment with our expert sport and exercise Baulkham Hills Chiropractor.


Can’t Help Yourself – Habits and the Brain

There are times in our lives when we want to change the way we do things. We may discover a health issue, and need to change the way we eat, or have had an injury, and need to change the way we exercise, or we might want to give up smoking. Regardless of what it is we are trying to change, there will be habits that we have formed which we need to change, and replace with new habits.

There is a school of thought that it takes, on average, 68 days for form a new habit. But depending on the habit, and the person it can in fact take anything from between 18 and 254 days! That’s a great big difference. But how do habits actually form? And how do we make new ones? Like pretty much everything, it starts in our brain.

A bit about the brain

The brain is made up of a number of different areas, each of which is responsible for certain aspects of our bodies and behavior. Often, there is a crossover where more than one area of the brain is involved. This seems to be the case with habit forming.

The striatum is part of the basal ganglia, and this is where habits are formed. This area is also responsible for the development of emotions, memories and pattern recognition. However, decision making is done in the prefrontal cortex – specifically the infralimbic seems to be responsible for managing ‘automatic’ behavior.

Habits and the Brain

Often we see a habit as one action – for example, cleaning our teeth. However, it is actually a set of specific movements performed in sequence – picking up the toothbrush, putting on the toothpaste, brushing in a habitual pattern, and so on. You get the picture. You do these things on autopilot, without thinking about it. But if you did think about it, you would notice that you do the same thing in the same sequence pretty much every time. Recent studies suggest that what our brain does here is ‘chunking’. Some brain cells ‘bookend’ the habitual actions, so when we first start a doing a new task, the neurons in the striata emit a continuous string of signals, but once it becomes a habit these signals are only fired at the beginning and end of the task – almost like a stop/go directive. This is why it is so hard to break a habit; once the ‘go’ signal has been sent, the sequence plays out. This playing out of the initiated sequence is managed by different brain cells called ‘interneurons’. It seems these interneurons prevent the principle neurons from initiating a new sequence, until the previous one is complete.

Studies in rats suggest that by turning off the infralimbic cortex, the brain moves from ‘automatic’ to a more engaged, actively cognitive mode, and the habitual behavior is dropped, allowing a new habit to form. Interestingly, if the infralimbic cortex is turned off again, the new habit is dropped, but the old one is reactivated. From this we can deduce that the IC is responsible for deciding which habit to express, and that old habits aren’t really ‘broken’, rather they are suppressed by new ones.

When actions become habits

Psychologically, habits form in a loop. There are three aspects to a habit:

  1. The cue or trigger – what it is that makes you undertake the habit. Let’s use brushing your teeth again. The cue might be getting out of the shower, finishing breakfast, putting your pyjamas on.
  2. The behaviour itself. Which is generally performed in the same way and the same order, every time.
  3. The reward. In the case of brushing your teeth it is minty fresh breath. But for addictions, for instance, it is the ‘high’ created by the drug or activity.

How to Rewrite a Habit

As we have said, habits are not really ‘broken’, just overwritten by new ones. So, how do we go about doing that?

They key is in the cue or trigger. It has been identified that changing a habit is often easier when you are on holidays. This makes since our regular routines are disrupted when we are away from home. Beyond that, you need to think about when it is you undertake the habitual behaviour. For instance, if you are a smoker, do you always have a cigarette on your lunch break, or when you have a glass of wine. If that is the case, changing the triggers can help with changing the habitual behaviour. It is also important to overwrite the old behaviour with something new. So for smokers, it might be drinking a glass of water or doing a short exercise – but it needs to be something that provides some sort of ‘reward’.

Exercise as a Habit

Our Chiropractors, Massage Therapists and Podiatrist often prescribe exercises for you to do between appointments, and for lots of patients this presents a challenge. ‘Finding’ time in a busy schedule to do exercises can be difficult. At the start of the process, try and find a time that connects to something you do every day – like cleaning your teeth. This can be the trigger. The reward, of course, is an improvement in your condition or reduction in pain. But if you need further reward, kick in something that you really enjoy – maybe something you like to eat, or a tv show that you love to watch – as a reward. In no time at all, those exercises will become second nature and you will be doing them on autopilot.

If you are having trouble creating a habit, or kicking one, call our Sydney Hills district Clinic on 9639 7337 to have a chat with one of our expert practitioners.