Author name: Dr Richard Sawyer

Miracle Life Chiropractic is a family run business. Dr Richard Sawyer has been practicing since 1996. He has seen and adjusted over 10,000 patients during his 25+ year career. The passion of the team is genuine, and they live according to the principles they teach allowing them to act as your role models and cheerleaders.

Neck Stretches to Ease Your Pain

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After decades in practice, I’ve seen how neck pain can quietly take over—from making sleep uncomfortable to turning your head while driving or sitting at your desk. Whether it stems from poor posture, prolonged screen time, old injuries or day-to-day stress, the impact on quality of life is real. The good news? Gentle, consistent stretching—when done properly—can be a powerful part of recovery and long-term spinal health.

Here are three simple, effective neck stretches I often recommend to patients at Miracle Life Chiropractic:

1. Chin Tucks

This is one of the most effective movements for correcting forward head posture, something I see daily in the clinic.
How to do it: Sit or stand upright with shoulders relaxed. Gently tuck your chin straight back—like you’re trying to create a “double chin”—without tilting your head. Hold for 5–10 seconds, then release.
Reps: 10 times.
This helps strengthen the deep neck muscles that stabilise your cervical spine—essential for reducing strain and improving posture.

2. Side Neck Stretch

This stretch targets tight muscles along the side of your neck and upper shoulders—often tense from hours spent at a desk or looking down at your phone.
How to do it: Sit or stand tall. Slowly tilt your head to one side, aiming to bring your ear toward your shoulder. Keep both shoulders relaxed and avoid shrugging. Hold for 20–30 seconds.
Reps: Repeat 2–3 times on each side.
It’s simple, but incredibly effective at relieving everyday tension.

3. Forward and Backward Tilts

This gentle movement helps maintain mobility and range through the front and back of your neck.
How to do it: Sit or stand in a neutral, upright position. Gently tilt your head forward, bringing your chin toward your chest. Hold for 5–10 seconds. Then tilt your head back slowly, looking up toward the ceiling. Hold again for 5–10 seconds.
Reps: 5–10 times.
This is ideal for countering stiffness and encouraging healthy neck mechanics.

A Word of Advice

These stretches should always feel comfortable—never forced. If you experience sharp pain or dizziness, stop and seek professional advice. And remember, while stretching can offer great relief, it works best when combined with proper spinal alignment and muscular balance.

Chiropractic Care That Looks at the Full Picture

At Miracle Life Chiropractic, we don’t just treat symptoms—we focus on the underlying cause. Whether it’s through spinal adjustments, muscle release, or tailored movement plans, we help you restore function and prevent future flare-ups.

If neck pain is slowing you down, don’t wait. Book an appointment with us today. With over 30 years of experience, I’m here to help you move better, feel better, and live life with more comfort and confidence—naturally.

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A Guide to Posture Correction: Brisbane Chiropractor

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Posture isn’t something most people give much thought to—until the discomfort sets in. After over three decades as a chiropractor, I can confidently say that posture plays a bigger role in pain and mobility than most people realise. Whether it’s a stiff neck, sore shoulders, or an aching lower back, poor posture is often the quiet culprit behind it all.

The good news? You don’t need to overhaul your life to see results. Small, consistent changes can make a real difference.

Why Posture Matters
When your posture is aligned, your body moves efficiently. Your muscles don’t have to work overtime, your joints are under less stress, and everything functions the way it’s meant to. But when you’re slouching, hunched over a desk, or constantly looking down at a device, strain builds up—and that’s when pain and fatigue creep in.

Common Causes of Poor Posture (That I See Every Day):

  • Sitting for long periods, especially at a desk
  • Weak core or back muscles
  • “Text neck” from looking down at phones or tablets
  • Unsupportive footwear
  • Stress and mental fatigue affecting how you carry yourself

Simple, Effective Ways to Improve Posture
After working with thousands of patients, these are the core strategies I always recommend:

  • Be mindful of how you sit, stand and walk
  • Strengthen your core with planks, bridges, or Pilates-based movements
  • Stretch regularly, especially tight areas like the chest and shoulders
  • Optimise your desk setup—screens at eye level, feet flat on the ground
  • Wear proper footwear that supports your alignment

How Chiropractic Care Helps
As a chiropractor with 30+ years of experience, I focus on more than just temporary relief. I look for the root of the issue—often, it’s spinal misalignments that are throwing your posture off without you even knowing. With gentle adjustments, tailored exercises, and personalised advice, we help restore balance, relieve pressure, and support your body’s natural healing process.

Everyday Habits That Support Good Posture:

  • Stand tall with relaxed shoulders and chin level
  • Avoid crossing your legs while sitting
  • Take short breaks every 30–60 minutes if you sit for long periods
  • Hold your phone at eye level to prevent “text neck”

At Miracle Life Chiropractic, we’re here to help you move and feel better—naturally. With the right care and guidance, improving your posture isn’t just possible, it’s life-changing.

Book your appointment today and take the first step toward a stronger, healthier spine.

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The Science Behind Chiropractic Adjustments

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Chiropractic adjustments are a natural and effective way to address musculoskeletal issues, but what exactly happens during an adjustment? The science behind this precise technique lies in its impact on the spine, nervous system, and overall body function. Here’s a closer look at how chiropractic adjustments work and why they’re so effective.

How Chiropractic Adjustments Work

A chiropractic adjustment involves the application of controlled force to specific joints in the spine or other areas of the body. This helps restore alignment, enhance mobility, and support overall well-being.

  • Restoring Alignment – Misalignments (subluxations) can disrupt the body’s natural mechanics, leading to pain and restricted movement. Adjustments correct these misalignments, promoting balance and relief.
  • Optimizing Nervous System Function – The spine houses the spinal cord, which connects the brain to the rest of the body. Misalignments can compress or irritate nerves, causing dysfunction. Adjustments relieve this pressure, allowing the nervous system to function optimally.
  • Enhancing Joint Mobility – Limited joint movement can result in stiffness and muscle tension. Adjustments restore proper mobility and flexibility, improving overall function.
  • Stimulating Natural Healing – Adjustments help reduce inflammation, improve circulation, and enhance communication between the brain and body, supporting long-term health and recovery.

The Benefits of Chiropractic Adjustments

Scientific research has demonstrated that chiropractic care provides numerous health benefits, including:

  • Pain Relief – Effective for back pain, neck pain, headaches, and other musculoskeletal conditions.
  • Postural Improvement – Supports proper spinal alignment, reducing strain and discomfort.
  • Enhanced Athletic Performance – Increases flexibility, mobility, and overall physical function.
  • Stress Reduction – Eases physical tension and promotes relaxation.

Evidence-Based Chiropractic Care

Chiropractic adjustments are backed by scientific research and evidence-based practices. Studies show their effectiveness in reducing musculoskeletal pain, improving quality of life, and enhancing mobility. Chiropractors undergo extensive training to ensure safe and precise care tailored to each individual’s needs.

Experience the Science of Healing

Chiropractic adjustments blend precision with the body’s natural ability to heal. Whether you’re seeking pain relief or looking to enhance your overall well-being, chiropractic care offers a non-invasive and proven solution.

Discover the benefits of expert chiropractic care at Miracle Life Chiropractic. Book an appointment today and take the next step toward a healthier, pain-free life!

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The Brain-Boosting Power of Chiropractic Care

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Chiropractic care is well known for relieving back and neck pain, but its benefits extend far beyond the spine. Your brain and nervous system play a vital role in overall health, and chiropractic adjustments can enhance their function in ways you may not expect. Here’s how aligning your spine can help optimize brain health and well-being:

The Brain-Body Connection

Your spine isn’t just a structural support—it’s the communication highway between your brain and body. Misalignments, or subluxations, can disrupt this connection, leading to dysfunction, discomfort, and even cognitive imbalances. Chiropractic adjustments restore proper alignment, ensuring clear and efficient signaling between your brain and nervous system.

Neuroplasticity: Rewiring for Better Function

One of the most powerful ways chiropractic care affects the brain is through neuroplasticity, the brain’s ability to reorganize and adapt. Adjustments remove interference in the nervous system, allowing your brain to create stronger, healthier connections. This can lead to improvements in coordination, mood regulation, and even mental clarity.

How Chiropractic Care Enhances Brain Health

Scientific studies suggest that spinal adjustments influence the nervous system in multiple ways:
Sharper Cognitive Function – Improved brain-body communication can enhance focus and clarity.
Better Stress Management – Reducing physical tension helps calm the nervous system, easing stress and anxiety.
Enhanced Sensory Processing – Chiropractic care improves how your brain interprets and responds to signals from the body.

Total Wellness Through Spinal Health

Your brain controls vital functions like sleep, digestion, and immune response. By maintaining a well-aligned spine, you’re also supporting the brain’s ability to regulate these essential processes, leading to a healthier and more balanced life.

Unlock Your Brain’s Potential

Chiropractic adjustments aren’t just about pain relief—they’re a natural way to optimize your brain’s performance and overall well-being.

Take the first step toward a healthier mind and body. Book an appointment with Miracle Life Chiropractic today and experience the difference expert care can make!

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Lower Back Pain: Brisbane Chiropractic

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As chiropractors with over 30 years of experience, we know just how much lower back pain can disrupt your life—whether it’s affecting your work, your sleep, or your ability to enjoy daily activities. The first step toward effective relief is understanding the nature of your symptoms. Here’s a breakdown of what you might be experiencing, and how chiropractic care can address the root causes:

• Dull, Aching Pain

  • What It Feels Like: A deep, constant discomfort that worsens with prolonged sitting or standing.
  • Possible Causes: This type of pain is often related to muscle tension, joint dysfunction, or wear on the spinal discs.
  • How Chiropractic Helps: Chiropractic adjustments help reduce pressure on the spinal joints, realigning them and providing better support to the surrounding muscles, which alleviates the discomfort over time.

• Sharp or Stabbing Pain

  • What It Feels Like: Sudden, intense pain with movements such as bending, twisting, or lifting.
  • Possible Causes: This pain can be caused by joint irritation, sprains, or a problem with the discs in the spine.
  • How Chiropractic Helps: Through targeted spinal adjustments, we work to restore joint function, reduce inflammation, and naturally relieve this sharp pain.

• Radiating Pain or Nerve Symptoms

  • What It Feels Like: Pain that extends from the lower back into the buttocks, thighs, or even down one leg (often associated with sciatica).
  • Possible Causes: This pain is usually due to nerve compression, which could be caused by a bulging disc, spinal misalignment, or muscle tension.
  • How Chiropractic Helps: By performing specific adjustments, we reduce the pressure on the irritated nerves, allowing the body to heal and restore proper function to the discs and joints.

• Stiffness or Limited Mobility

  • What It Feels Like: Difficulty bending or moving, especially in the morning or after long periods of rest.
  • Possible Causes: This is commonly a result of joint restrictions, muscle guarding, or chronic tension.
  • How Chiropractic Helps: Chiropractic care improves spinal mobility through gentle adjustments and targeted exercises, helping you regain flexibility and ease of movement.

The Chiropractic Advantage

At Miracle Life Chiropractic, we don’t just treat symptoms—we focus on identifying and correcting the underlying causes of your pain. By realigning the spine, reducing tension, and supporting overall spinal health, we offer a non-invasive solution that addresses the root of your discomfort and promotes long-term relief.

If any of these symptoms sound familiar, don’t wait for them to worsen. Book your appointment today and take the first step toward a healthier, pain-free spine.

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Ease Lower Back Pain During Pregnancy: Brisbane Chiro

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With over 30 years of chiropractic experience, I’ve helped countless expectant mothers navigate the discomfort that often comes with pregnancy—especially low back pain. As your body changes, added weight, shifting posture, and hormonal shifts can take a toll on your spine. The good news? There are safe, effective ways to relieve the strain and keep you feeling your best.

Why Pregnancy Causes Low Back Pain

Postural Changes – As your belly grows, your center of gravity shifts, often leading to a swayback posture that strains your lower back.

Increased Weight – The extra weight places additional pressure on your spine and supporting muscles.

Hormonal Effects – The hormone relaxin loosens ligaments and joints to prepare for childbirth, making your lower back more vulnerable to discomfort.

🔹 Muscle Imbalances – Weak or tight muscles in the lower back and pelvis can contribute to tension and pain.

Ways to Reduce Low Back Pain

Maintain Good Posture – Stand tall with your shoulders relaxed, avoid locking your knees, and keep your feet hip-width apart for better balance.

Strengthen Core & Pelvic Muscles – Gentle prenatal exercises like pelvic tilts and cat-cow stretches can improve stability and mobility.

Use Supportive Gear – A pregnancy support belt can ease pressure, and comfortable, low-heeled shoes with arch support help maintain spinal alignment.

Sleep Smart – Rest on your side with a pillow between your knees to keep your spine aligned and reduce stress on your lower back.

Apply Heat or Cold – A warm compress relaxes tight muscles, while a cold pack can help reduce inflammation.

How Chiropractic Care Can Help

Chiropractic care is a safe, natural, and effective way to manage pregnancy-related low back pain:

Gentle Spinal Adjustments – Improve spinal alignment, relieve tension, and restore mobility.

Pelvic Balance Techniques – Help maintain a properly aligned pelvis, which can also support a smoother delivery.

Postural & Lifestyle Guidance – Learn how to move, sit, and sleep in ways that reduce strain on your spine.

Feel Comfortable & Supported Throughout Your Pregnancy

Pregnancy should be a time of joy, not pain. By making small adjustments and seeking professional chiropractic care, you can ease discomfort, improve mobility, and feel more at ease as your body prepares for birth.

Take the first step toward a pain-free pregnancy! Book an appointment with Miracle Life Chiropractic today and let us help you feel your best.

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Neck Bulging Disc Symptoms Explained

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As a chiropractor with over 30 years of experience, I’ve treated many patients with bulging discs in the neck (cervical bulging disc). This condition occurs when the soft, cushion-like discs between the vertebrae in your neck protrude beyond their normal boundaries, often pressing on nerves and causing a variety of symptoms. Here’s a closer look at what you should know:

Common Symptoms of a Bulging Disc in the Neck

  • Neck Pain
    • Pain can vary from a dull ache to sharp, burning sensations in the back or sides of the neck. This pain may be aggravated by movement or prolonged positioning.
  • Radiating Pain
    • The pain may travel from the neck down to the shoulders, arms, and hands. It often feels like an electric shock or sharp shooting sensation, typically due to nerve compression.
  • Numbness or Tingling
    • A “pins and needles” sensation in the arms, hands, or fingers is common when the nerves in the neck are compressed by the bulging disc. This sensation can range from mild to severe.
  • Weakness
    • As nerves are compressed, you may experience reduced strength in the arms or hands. Everyday tasks like gripping objects or writing may become difficult.
  • Stiffness and Limited Mobility
    • Patients often have trouble turning their head or looking up and down due to pain or restricted movement in the neck. This stiffness is caused by the misalignment of the vertebrae and surrounding soft tissues.

What Causes a Bulging Disc in the Neck?

  • Aging
    • As we age, the discs in the cervical spine naturally lose hydration and become less flexible. This wear and tear can cause the discs to bulge or herniate, leading to nerve compression and pain.
  • Poor Posture
    • Prolonged periods of poor posture, such as slouching while using a phone or sitting at a desk, can put undue stress on the neck and spine. This contributes to the weakening of the discs over time and increases the risk of bulging.
  • Injuries
    • Trauma from accidents (like car accidents) or sports-related injuries can cause sudden impact or stress to the cervical spine, leading to disc bulging. This can lead to immediate pain, stiffness, and long-term issues.
  • Repetitive Strain
    • Repeatedly engaging in activities that stress the neck—such as heavy lifting, twisting, or looking down for extended periods—can contribute to the development of a bulging disc. Over time, these repeated movements put excess pressure on the cervical discs.

How Chiropractic Care Helps

  • Spinal Adjustments
    • Chiropractic adjustments help realign the vertebrae in the neck, relieving pressure on the nerves and improving overall spinal function. This can significantly reduce pain, numbness, and tingling.
  • Targeted Exercises
    • After realignment, I often recommend specific exercises that strengthen the neck and support proper posture. These exercises help prevent further disc displacement and promote healing.
  • Posture Correction
    • One of the main causes of bulging discs is poor posture. Chiropractic care emphasizes posture correction, especially during long hours of sitting or looking at screens. Good posture helps reduce unnecessary strain on the neck.
  • Non-Invasive Relief
    • Chiropractic care offers a non-surgical, drug-free approach to treating bulging discs. This holistic method focuses on restoring spinal health and addressing the root cause of the pain rather than masking the symptoms with medication.

When to Seek Chiropractic Care

If you’re experiencing neck pain, numbness, tingling, or weakness, it’s important to address the issue as soon as possible. The longer a bulging disc is left untreated, the more it can worsen, leading to more severe symptoms and longer recovery times. Chiropractic care offers an effective, non-invasive option for treating bulging discs and promoting long-term spinal health.

Take the First Step Towards Relief Today

At Miracle Life Chiropractic, we specialize in treating neck pain, bulging discs, and other spinal issues with over 30 years of experience. If you’re suffering from neck discomfort or any of the symptoms mentioned above, don’t wait any longer. Contact us today to schedule a consultation and start your journey toward healing and better spinal health.

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How Can Dr Richard Help with Neck Pain?

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After decades of working with patients from all walks of life, I’ve seen just how much neck pain can affect daily living—whether it’s struggling to concentrate at work, tossing and turning at night, or simply not being able to turn your head without discomfort. Whether it’s caused by poor posture, past injuries, stress, or the wear and tear of everyday life, the good news is that lasting relief is absolutely possible—without relying on medication or invasive treatments.

Getting to the Root Cause

At Miracle Life Chiropractic, we don’t just chase symptoms. We dig deeper to understand why your neck is hurting in the first place. Most neck pain stems from spinal misalignments, muscular tension, nerve irritation, or long-term postural habits. Through a detailed assessment of your spine and nervous system, we pinpoint the underlying issues and create a care plan that’s tailored to your unique needs and lifestyle.

How Chiropractic Care Can Help

Over the years, I’ve found that the most effective results come from combining hands-on care with lifestyle guidance and movement strategies. Here’s how we support your body’s natural healing:

  • Spinal Adjustments: Gentle, targeted adjustments to the cervical spine relieve pressure on nerves, restore joint mobility, and reduce inflammation.
  • Nervous System Optimisation: When your spine is aligned, your nervous system works more efficiently—supporting better healing and overall wellbeing.
  • Soft Tissue Techniques: We address muscular tension with specific release techniques to ease tightness, improve circulation, and support the spine.
  • Postural & Ergonomic Coaching: We help you make practical changes to how you sit, stand, sleep, and move—especially in work and home environments.
  • Rehabilitation Exercises: Simple, effective stretches and strengthening exercises to support long-term results and prevent flare-ups.
  • Lifestyle Advice: From choosing the right pillow to managing screen time and stress, small shifts in daily habits can make a big impact on your neck health.

A Whole-Body, Long-Term Approach

Neck pain rarely happens in isolation. It’s often linked to how your entire spine—and even your nervous system—is functioning. That’s why we take a whole-body, holistic approach to care. Our aim isn’t just to relieve your pain, but to help you move better, sleep more soundly, and feel more energised every day.

At Miracle Life Chiropractic, we’re here to support your body’s natural healing ability—with experienced care, genuine support, and real solutions that stand the test of time.

If neck pain has been limiting your life, let’s work together to turn that around. Your path to feeling better starts here.

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Common Causes of Upper Back Pain

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After more than three decades of helping patients manage and overcome pain, one thing remains clear: upper back pain may start small, but it rarely stays that way. I’ve seen how it can slowly creep in—then suddenly impact sleep, focus, and the ability to do simple daily tasks. The good news? Once we understand what’s behind the discomfort, we can begin a path toward lasting relief.

Here are some of the most common causes of upper back pain I’ve encountered in my practice—and what we can do about them:

Poor Posture
Over the years, I’ve watched technology change how we live—and how we sit. Whether it’s hours at a computer or constant phone use, poor posture is now one of the top contributors to upper back tension. That forward hunch puts consistent strain on your spine and muscles, often leading to chronic, nagging discomfort.

Muscle Strain or Overuse
It doesn’t take much—lifting a box incorrectly, repetitive movements at work, or even sleeping with your neck at an odd angle. These everyday stressors often show up as tightness, dull aching, or stiffness across the shoulders and upper spine. It’s something I see frequently in both active individuals and desk workers alike.

Joint Dysfunction
When the small joints connecting your ribs to your spine aren’t functioning properly, the result can be sharp, localised pain or an achy, persistent feeling that won’t go away. This is more common than people realize—and something I’ve had great success treating through gentle, targeted adjustments.

Stress and Tension
After 30+ years, I’ve learned to spot it before patients even say a word—tight shoulders, limited neck movement, a sigh that says it all. Emotional stress often manifests physically, especially in the upper back and neck. Chiropractic care helps address both the physical tension and the underlying stress patterns that fuel it.

Injuries and Trauma
I always remind my patients: pain doesn’t always show up right after an injury. Car accidents, falls, and sports injuries can cause misalignments and soft tissue damage that only surface later. Early assessment and care are key to preventing long-term issues.

Underlying Conditions
Conditions like arthritis, scoliosis, or herniated discs require a deeper, more tailored approach. I’ve worked with many patients managing chronic conditions, and chiropractic care can be an important part of a comprehensive plan to reduce pain and maintain mobility.

How Chiropractic Can Help
With decades of experience, I don’t just chase symptoms—I focus on the root cause. Through gentle spinal adjustments, soft tissue work, and personalised posture guidance, chiropractic care can help restore balance, relieve tension, and support your body’s natural healing process.

If upper back pain has been slowing you down, don’t wait for it to get worse. Come see us at Miracle Life Chiropractic. Our team—and my years of hands-on experience—are here to help you feel better, move better, and enjoy life with less pain and more freedom.

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Sciatica Treatment: Brisbane Chiropractor

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As a chiropractor, I regularly see patients struggling with the discomfort of sciatica—whether it’s sharp shooting pain, a dull ache, or that frustrating tingling sensation running down the leg. One of the most effective ways to manage this condition (alongside chiropractic care) is through gentle stretching and movement. Below are four simple stretches and exercises I often recommend to help relieve pressure on the sciatic nerve and support long-term mobility.

1. Seated Spinal Twist
This is a great stretch to open up the lower back and hips, where a lot of sciatic tension tends to build.

  • Sit with your legs straight out in front.
  • Bend your right knee and cross it over your left leg, placing your foot flat on the floor.
  • Use your left arm to gently guide the twist, placing your elbow on the outside of your right knee.
  • Hold for 20–30 seconds, then switch sides.

2. Knee-to-Chest Stretch
A simple, effective way to ease lower back tension.

  • Lie on your back with knees bent.
  • Pull one knee in toward your chest while keeping the other foot on the floor or leg extended—whatever’s more comfortable.
  • Hold for 20–30 seconds, then switch legs.

3. Piriformis Stretch
This one targets the piriformis muscle, which is a common culprit in sciatic irritation.

  • Lie on your back and bend both knees.
  • Cross your right ankle over your left knee.
  • Reach behind your left thigh and gently pull it toward your chest.
  • You should feel a deep stretch through your right glute.
  • Hold for 20–30 seconds, then change sides.

4. Cat-Cow Stretch
This gentle movement helps loosen the spine and improve flexibility.

  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Inhale as you arch your back up toward the ceiling (cat).
  • Exhale as you drop your belly and lift your chest and tailbone (cow).
  • Move slowly between these positions for about 30 seconds.

My Advice as a Chiropractor:
These stretches can be incredibly helpful when done consistently—but they should never cause pain. Always move within your comfort zone, and don’t hesitate to stop if something doesn’t feel right.

If your sciatica is persistent or getting worse, it’s worth having your spine assessed. At Miracle Life Chiropractic, we look at the bigger picture—your posture, alignment, lifestyle, and muscle imbalances—to create a personalised plan for long-term relief.

Ready to feel better and move more freely? Book an appointment with us today—I’d love to help you get back to doing what you love, pain-free.

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