How much does your child’s school backpack weigh?

How much does your child’s backpack weigh when they head off to school in the morning? It’s okay if you don’t.

The truth is that most parents don’t know but it’s important that you do. A backpack weighing more than 15% of your child’s bodyweight can damage their developing spine.

 A 2004 study from the University of California showed that 64% of students between ages 11-15 reported back pain from their backpacks, with 21% reporting the pain lasted more than 6 months.

1 in 3 Australian School Kids suffer from back pain, 68.6% of children using hand held devices and 53.7% of children carrying a shoulder bag on one shoulder are experiencing pain.

  1. Every Sunday empty out your child’s backpack & review what they have inside. You would be surprised what items accumulate inside that adds unnecessary weight. If this is a teenager, find out if they need to carry all their books all the time, or is their schedule Monday, Wednesday & Friday different from Tuesday & Thursday?
  2. Check the backpack straps for proper shoulder placement, making sure that the bottom of the backpack is two  inches above the waist & resting in the curve of the lower back.
  3. Continue weekly reminders that wearing the backpack on both shoulders prevents postural problems.
  4. Weigh your child’s backpack once a week to determine if it is within the safe range of 15% or less of your child’s body weight.
  5. If your child is not under regular wellness chiropractic care, check your child’s shoulder & head level at least once a month to determine if they are showing early signs of repetitive stress on their growing spine. A Family Wellness Chiropractor who is trained to detect the early signs can perform this exam. Like dentistry, early detection & correction is key to better spinal health.


Pack it Light Wear it Right

Smart Goals

Applying the S.M.A.R.T. principle to your goal gives it structure and allows you to develop more meaning behind why you want to achieve it, therefore reducing the chances of giving up. From the beginning, this principle can help you get organized and achieve your goals one small step at a time.

Specific: The goal needs to be broken down into as much detail as possible. Who is involved? Why do you want to achieve this? What is it you would like to accomplish? Where will it be done? What are the requirements & what are the constraints?

Measurable: How are you going to track your progress & measure each outcome? How are you going to know when your goal is accomplished?

Attainable: Make sure your goal is not out of reach. How is your goal going to be accomplished? What are the logical steps to take?

Relevant: Is your goal worthwhile and will it meet your needs? Do you have the necessary resources to accomplish this goal? Is this goal in line with your long-term objectives?

Timely: How long will it take for you to accomplish this goal? When is the completion of this goal due? When are you going to start on this goal?

Roasted Beetroot, Spinach & Goats Cheese Salad

Serves: 4


1 Bunch Beetroot (washed and dried)

1/4 Cup Olive Oil

2 Tbsp red wine vinegar

1 Tsp Maple Syrup

1 Cup baby spinach leaves

75 gram Goats Cheese (crumbled roughly)

2 Tbsp walnuts (toasted & crumbled)


  1. Heat oven to 180°C. Trim the beetroot, leaving 1cm of the stem attached. Wrap beetroot in foil and place on a baking tray. Bake for 35 minutes or until tender. Remove and set aside to cool slightly. Peel skin. Cut into wedges and set aside.
  2. To make the dressing combine olive oil, vinegar and maple syrup. Season with salt and cracked black pepper. Whisk well until combined.
  3. Place beetroot in a large bowl. Add the baby spinach, drizzle with dressing and gently toss to combine.
  4. Transfer to a serving bowl. Serve sprinkled with goat’s cheese and walnuts.


Am I consuming too much Sugar?

Answer the questions below to find out if you are consuming too much sugar in a day:

1. Are you constantly craving sugary things – especially after a meal?

2. Are you feeling lethargic and tired by mid afternoon?

3. Is your skin constantly breaking out?

4. Do you experience brain fog or find it hard to concentrate as the day goes on?

If you have answered “Yes” to more than one of the questions above it may help to look into how much added sugar you are consuming in a day! The World Health Organisation (WHO) recommends 6 teaspoons of sugar per day for an adult. Complete Health Chiropractic is running a sugar challenge for the month of November where we look at ways to help you reduce your daily sugar intake!

Contact the office or email through on if you would like to take part of this challenge!

Don’t Suffer from Text Neck!


Smartphones are such a convenient gateway to catch up with friends, entertain & to just pass time. BUT! Have you ever thought about how long you are looking down at your screen or tablet for those hours of fun? Looking down at the screen can have a negative effect on your neck and spine over a period of time…so here are just some tips to combat the “Text Neck” issues when using your mobile device.

  • Take a break from your phone. It is easy to forget so set an alarm on your phone as a reminder.
  • Raise your phone so that it’s closer to eye level. This way you won’t have to tilt your head forward and strain your neck.
  • Stretch your neck from time to time. Changing positions can help alleviate stress on the neck and spine.
  • Work on your posture. It is important to work on a maintaining a good posture. Being mindful about this will contribute greatly to your spinal health. The CAA Back App has an inbuilt reminder function to help you manage your posture.
  • Stay fit and active – a strong back and neck are better equipped to handle stress. Incorporate exercise into your daily routine to strengthen back and core muscles.

Just remember! Prevention is ALWAYS better than cure! Applying these small tips to your lifestyle can even improve your overall health! If you would like to know more about improving your lifestyle make sure to speak to your local chiropractor today!

Sourced from:


Self-loving Mantras

Girl jumping into the sunshine

During March & April CHC is celebrating “Self Love”.

Learn how “Self-loving Mantras” could improve your day.

So what is a Mantra?

A mantra is a word or phrase which is repeated often or that expresses someone’s basic beliefs. It is often associated with praying or meditating.  People often use mantra’s to keep them focused & positive. Mantras even have the ability to affect our daily actions.

How do I start?

Start today by picking one self-loving mantra from the list below and repeat the phrase in your mind. You can do this while you are:

  • Eating your breakfast/lunch/dinner
  • On your work break
  • Lying in bed just before you go to sleep
  • Waiting in line for a coffee
  • Sitting in traffic
  • Brushing your hair/teeth
  • Before you start your shift at work

Now because all mantras are different this can mean they provide different benefits. Some may benefit you more than others. Feel free to switch it up if you find one mantra is not making you feel any different. It should only be a matter of days before you start feeling more confident and loved.

Here are ten Mantras I found from an awesome article titled “10 Powerful Self Loving Mantras” by Sarah Samuel

I love myself. I am a beautiful, unique spirit. There is no one else quite like me.

I am worthy of love. As a creature on this earth, I am worthy of being loved and cherished by others. My worth is untarnished by my imperfections or the way others see me.

I am worthy of good things. It is ok to want the best for myself and to pursue the things that bring me joy and happiness.

I can choose positive thoughts. I understand the power of my self-talk and choose to select thoughts that are uplifting and positive.

I let my happiness be visible to others. My happiness overflows from me. I can use my happiness to bring joy to others.

I am strong. I have many strengths that I use to navigate the ups and downs of my life. I am tougher and braver than I look.

I am becoming. I am becoming the person I want to be. Each day, I work to make myself more the person I want to be.

My life is moving forward perfectly. Each bump in the road is there for a reason. Everything is happening according to a greater plan.

I am confident in my decisions. I am the creator of my own destiny. I stand behind the things I do and say.

I surround myself with loving people. I can choose the people I allow into my life. I choose to surround myself with people who love and adore me.