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

Curried Mango Rice Salad


1 cup Brown rice

1/3 cup extra-virgin olive oil

1 brown onion, finely chopped

1 1/2 tablespoons mild curry powder

2 mangoes, sliced

2 Lebanese cucumbers, quartered lengthways, thickly sliced

1/2 cup sultanas

1 cup fresh coriander leaves

2 tablespoons lemon juice

1/2 teaspoon maple syrup

Toasted natural sliced almonds (optional)



  1. Cook rice in a saucepan of boiling, salted water for 12 minutes or until tender. Drain well. Rinse under cold water. Drain. Cool.
  2. Meanwhile, heat 1 tablespoon oil in a frying pan over medium heat. Add onion. Cook for 3 to 4 minutes or until tender. Stir in curry powder. Cook for 1 minute or until fragrant. Remove from heat. Transfer to a small bowl. Stand for 5 minutes to cool.
  3. Place rice, mango, cucumber, sultanas and coriander in a large bowl. Add lemon juice, maple syrup and remaining oil to onion mixture. Season with salt and pepper. Stir to combine. Add to rice mixture. Gently toss until well combined. Sprinkle with almonds. Serve.

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!

The Secret Winning Formula for all Athletes

Professional sports teams, Olympians and competitive athletes are employing chiropractors because they demand results. Professional athletes often go to extreme measures to get the edge on their opponents. This can sometimes involve anything from dietary supplements, meditation to steroids.

Usain Bolt
This is where chiropractic can play a unique role in performance enhancement. A properly aligned spine works with a greater mechanical advantage enabling more energy to be directed towards technique and power rather than being used up compensating for an ill-functioning spine. It can also help ameliorate joint range of movement and general flexibility. This undoubtedly helps an athlete to function at a higher level whether it be improving muscle strength, concentration, lung capacity or reflexes. The research really supports the benefits of chiropractic in sports performance.

-A study conducted in 1997, showed that pulmonary function- as measured by FVC and FEV-1 improved following chiropractic care 1. The authors of this same study noted that ‘when postural efficiency is optimised, not only is breathing also optimised, but other functions of the human mind-body also improve’.

-A similar study conducted in 2000, found that following spinal adjustment, VO2 max (maximum lung ventilation capacity), overall work (output) and peak heart rate all improved. The subjects in the study also reported less discomfort at their maximum effort (decreased perceived exertion)2.

-After just six weeks of care, researchers Lauro and Mouch, found that subjects receiving chiropractic care showed an improvement of 18% compared to the control group who improved by just 1%  using 11 different objective measures of athletic ability- including agility, balance, body awareness in space, power and reaction time. After 12 weeks of care, the chiropractic group improved by 30% on their scores3. It was also found that tissue oxygenation (increased tissue capillary count) or blood flow significantly improved with chiropractic care.


 Chiropractor, Dr Kim Lie Jom said, “high expectations of athletes from both traditional sporting fields like soccer, rugby, AFL, cricket, tennis etc to the extreme sports such as mountain biking, motor-cross and snowboarding has given rise to greater levels of injuries.”

“We’ve seen a record number of neck and back injuries over the years and chiropractors are bracing themselves for a dramatic increase.”

A high percentage of sporting injuries are not caused by a single incident, but by a build up of stresses  caused by muscular imbalance or poor spinal alignment. It is imminently more sensible to try to stop an injury recurring rather than patching it up again and again.


However, Chiropractic goes much further than simple repair work for injured muscles and joints. Chiropractic helps restore normal motion and position to spinal joints as well as normalising nervous system function. Muscles, tendons and ligaments depend on proper joint movement and neurological input for peak performance. Injuries to these tissues can reduce range of motion, decrease blood supply and literally take you out of the game. Normalising spinal function helps to speed the healing of these tissues and reduces the de-conditioning effect of being on the sideline

Many athletes consider their regular session with a chiropractor an essential component of their warm-up regime and look upon it as a pre-cursor to the exertion and strain they are about to place on themselves. Whatever the sporting discipline, the body needs to remain supple in order to perform at its optimum level and, given the stresses that many sports place upon the human structure, chiropractic has found high favour with a significant group within the athletic and sports community, both as a treatment resource and as a preventative technique. Chiropractic care provides improved range of motion and strength, quicker reflexes, enhanced endurance and overall better performance.

Remember whether you are a professional athlete looking for the edge, a weekend warrior your chiropractor aims to ‘finely tune’ your body, to improve overall health and vitality and to facilitate peak performance-naturally!

The Final Word:


 A long-time advocate of chiropractic, South Australian cycle champion Stuart O’Grady says that the hilly, scenic terrain that makes the Tour Down Under such a popular television event can also put extreme stress on the spine.
Faced with these issues and more over the course of his career, O’Grady attributes his longevity on the European circuit to chiropractic care.

“I’ve been a professional bike rider on the European circuit for more than 15 years, and some would say I’ve been lucky to last that length of time,” O’Grady says. “But it hasn’t all been luck, it’s well documented I’ve been involved in several accidents during my riding career.

“I’ve always been treated around the world by and utilised the services of chiropractors – not just to heal but to minimise the risk all year around.”

Stuart O’Grady says that he has noted a change in chiropractic services over the years.

“Chiropractors offer so much more, from newborns and children to sports people and seniors. The modern chiropractor has a wealth of knowledge and could assist you in becoming a healthier and wiser person when it comes to looking after yourself. Take it from me.”

At Complete Health Chiropractic our highly qualified chiropractors, who are members of the CAA and the Australian Spinal Research Foundation, work closely with all clients to ensure they achieve their potential in all aspects of their life. From a newborn to the elderly we all have the potential to be our best, let us help you to achieve that first step.

Call our award winning centre to discover more and make that first step to achieving your true health potential.

Complete health chiro contact

  1. Kessinger, R. Changes in Pulmonary function Associated with Upper Cervical Specific Chiropractic Care, J. Vert Sublux. Res. Vol 1, 1997 pp43-47.
  2. Miller J, et al. The Effect of Spinal Manipulation and Soft Tissue Massage on Human Endurance and Cardiac and Pulmonary Physiology-A Pilot Study. Sports Chiropractic and Rehabilitation, Vol 14, no.1, 2000. 
  3. Lauro A. & Mouch B. Chiropractic effects on athletic ability, J, Chiro Res and Clin Invest. 1991;6:84-87.