1. Exercise Regulary – This doesn’t have to be anything overly strenuous. Something as simple as a daily walk can make a huge difference.
  2. Eat A Healthy Diet – Proper nutrients allow the body to repair itself easier
  3. Maintain Good Posture – Are you sitting up straight as you read this?
  4. Stretch Your Spine Before And After Sports – This will also help to loosen up the surrounding muscles
  5. Don’t Overload Your Backpack Or Purse – Remember to carry it over both shoulders to balance the load (if possible).
  6. Stretch Your Legs And Back After Each Hour Of Sitting – Whether in a car or at a desk, stretching regularly will help to keep you from tightening up or injuring yourself further.
  7. Never Cradle The Phone Between Your Neck And Shoulder
  8. Sleep On Your back Or Side, Not On Your Stomach – This helps to keep your spine in line and reduces the risk of hurting your neck while you sleep
  9. Invest In A Good Chair, Pillow And Mattress – When you think about the amount of time you use these things each day, it’s worth it.
  10. Have Regular Spinal Check-Ups – It’s much easier to prevent a problem than to correct one.
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Kilmore Clinic

44 Melbourne Street
Kilmore, VIC 3764
Phone: 03 5781 0652

Monday 
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Saturday 

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Sunday Closed

Wallan Clinic

4/88 Watson Street
Wallan, VIC 3756

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Sunday Closed

Broadford Clinic

81 High St
Broadford, VIC 3658

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Monday 
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Lancefield Clinic

17 High St
Lancefield, VIC 3435
Phone: (03) 5429 1362

Monday 
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Sunday Closed

Whittlesea Clinic

3/79-81 Church St
Whittlesea, VIC 3757
Phone: (03) 9716 3322

Monday 
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Thursday 
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Monday 
Tuesday 
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Saturday Closed
Sunday Closed