Spine health tips & advice.

Written by Dr Jengis, Chiropractor · Updated November 2026 · 6 min read

Key takeaways

• Your first visit starts with questions and a physical assessment, not treatment.
• Your chiropractor should explain findings and options in plain language.
• Imaging such as X-ray is only arranged when it’s clinically needed.
• You can ask questions and decline any part of care at any time.

What happens at a chiropractor on your first visit?

Your appointment begins with a conversation. Your chiropractor will ask when your pain or stiffness started, what makes it better or worse, how it affects work, sleep and exercise, and whether you’ve had similar problems before.

You’ll also be asked about your general health, medications, past injuries and any surgery. These questions aren’t a formality. They help your chiropractor understand what may be contributing to your symptoms and check for signs that you should see a GP or another health professional instead.

How does the physical assessment work?

Next comes a hands-on assessment. Depending on your symptoms, this may include looking at how you stand and move, gently testing the movement of joints in your spine and limbs, and checking muscle strength, reflexes and sensation.

Some people also have a radiation-free MotiPhysio 3D posture scan, which records how you stand and balance so it can be compared at later visits. X-rays aren’t routine. They’re only suggested when your history or examination indicates they would change your care.

Will I be treated on the first day?

Before any treatment, your chiropractor should explain what they’ve found, what your options are — including self-management and doing nothing for now — and what each option involves. You’re asked for your consent, and you can change your mind at any point.

If treatment is suitable and you’re happy to go ahead, it may begin on the day. Options can include manual adjustments, low-force techniques such as the Activator Method, soft-tissue work, exercise advice or spinal decompression. Some people notice mild soreness or stiffness for a day or so afterwards, which usually settles on its own.

How long does a first appointment take?

Your first appointment takes about 30 minutes. That covers your health history, a physical assessment and a clear conversation about your options. It’s also a good time to ask questions, so bring anything you’d like to talk through. Let us know when you book if you have mobility needs or would like a family member to come with you.

How should I prepare for my appointment?

1. Wear comfortable clothes you can move in.
2. Bring a list of your medications and any recent scans or reports.
3. Note when your symptoms started and what seems to help or aggravate them.
4. Write down any questions so you don’t forget them on the day.
5. Arrive a few minutes early to complete your new-patient forms.

If you have a referral letter, imaging reports or a list of past treatments, bring those too. It all helps your chiropractor build a clear picture quickly.

What questions should I ask my chiropractor?

It’s your appointment, so ask anything. Useful questions include: What do you think is going on? What are my options, including not having treatment? How will we know if care is helping? When will we review my progress?

A good plan should feel clear and reasonable to you. If your symptoms aren’t improving as expected, your chiropractor should reassess, adjust the plan or refer you on.

What happens after the first visit?

At your next appointment, your chiropractor will ask how you responded, recheck the areas that were bothering you and talk through whether to continue, change the approach or try something else. Progress is reviewed regularly, and you shouldn’t feel pressured into a long course of care or a prepaid package. You’re always free to pause, get a second opinion or stop.

Booking your first chiropractic visit in Bendigo

If you’re considering a first chiropractic visit in Bendigo, our team at 45 Myers Street is happy to answer questions before you book, so you know what to expect and can decide whether it suits you.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Ahmed Keynaan, Chiropractor · Updated November 2026 · 6 min read

Key takeaways

• Sciatica describes pain travelling along the sciatic nerve, often into the buttock and leg.
• Spinal decompression uses slow, controlled cycles of gentle traction.
• Research on decompression is limited; it isn’t a cure and doesn’t suit everyone.
• Many cases of sciatica settle within weeks to months, and staying gently active is generally recommended.

What is sciatica?

Sciatica is a description rather than a diagnosis. It refers to pain, tingling, numbness or weakness that travels from the lower back or buttock down the back of the leg, following the path of the sciatic nerve. It usually affects one leg, and the leg pain can feel worse than the back pain.

Sciatica can be very uncomfortable, but Better Health Channel notes that most cases resolve by themselves within six weeks to three months.

What causes sciatica?

Sciatica usually happens when a nerve root in the lower back is irritated or compressed. Common causes include:

1. A bulging or herniated disc pressing on a nearby nerve.
2. Narrowing of the spaces the nerves pass through (spinal stenosis), which is more common with age.
3. Changes in the joints of the lower back.
4. Less commonly, other conditions that need medical investigation.

Working out the likely cause is part of your assessment, because it affects which options make sense for you.

What is spinal decompression?

Non-surgical spinal decompression is a form of traction. You lie on a padded table with a harness around your hips or chest, and a computer-controlled system applies a slow, gentle pull to the spine, followed by a period of release. These cycles repeat throughout the session.

The aim is to gently lengthen the spine and ease pressure on the discs and nearby nerves. How much this happens in practice, and how it relates to symptom changes, isn’t yet well established.

Is spinal decompression for sciatica effective?

Some people with sciatica report that spinal decompression helps them feel more comfortable, and it’s a non-surgical option some prefer to try. However, the quality of research is limited and results are mixed, so we can’t promise it will work for you.

For this reason, we don’t use decompression on its own. It’s considered as one part of a plan that may include staying active, specific exercises and advice on managing daily activities. We agree on a short trial, review your progress regularly, and change the plan or refer you on if you’re not improving.

Who may not be suitable for decompression?

Spinal decompression isn’t appropriate for everyone. Your chiropractor will check for reasons it may not be suitable, which can include:

1. Pregnancy.
2. Spinal fractures, tumours or infection.
3. Severe osteoporosis.
4. Recent spinal surgery, or metal implants in the spine.
5. Symptoms that need urgent medical care, such as loss of bladder or bowel control.

This list isn’t complete, which is why an assessment always comes first.

What does a session feel like?

Most people describe a gentle, gradual stretch. It shouldn’t be painful. Your chiropractor sets the program at the console, stays nearby, and can pause or stop the session at any time if you’re uncomfortable. Sessions usually finish with a short rest before you get up, and your chiropractor may suggest gentle movement or exercises to do at home between visits.

What else can help with sciatica?

Whatever treatment you choose, a few general measures help many people. Gentle walking and staying as active as you comfortably can is usually better than long periods of rest. Some people find heat helps. Short-term pain relief can be discussed with your GP or pharmacist.

Most people with sciatica don’t need surgery. When symptoms are severe, keep getting worse or don’t settle with other care, your GP may refer you to a medical specialist to discuss further options.

Our approach to sciatica in Bendigo

If you’re researching spinal decompression for sciatica, the first step is understanding what’s causing your symptoms. At our Bendigo clinic we start with an assessment, explain your options — including self-management — and only suggest decompression when it seems a reasonable fit for you.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Bilal Awl, Chiropractor · Updated November 2026 · 6 min read

Key takeaways

• Most lower back pain isn’t caused by a serious problem, and many episodes improve with time.
• Gentle movement usually helps more than long periods of bed rest.
• Changing position often matters more than finding one “perfect” posture.
• Seek help early if pain is severe, worsening or comes with red-flag symptoms.

Why does lower back pain happen?

Lower back pain is very common. It can follow a strain, a long day of sitting or driving, heavy lifting, poor sleep or a sudden increase in activity. In most cases there’s no single structural cause that can be identified, and this is often called non-specific low back pain.

The good news is that, for many people, symptoms ease within a few weeks. Everyday habits can make a real difference to how comfortable you feel while that happens, and to how confident you feel moving again.

5 lower back pain relief tips to start today

1. Keep moving, gently. Short walks and normal daily activity, within comfort, usually help more than resting in bed. Start with what feels manageable and build up a little each day.
2. Change position often. If you sit for work, stand up, stretch or walk around every 30 to 45 minutes. If you stand all day, find chances to sit or shift your weight. Variety is the goal.
3. Lift with care. Keep loads close to your body, bend at the hips and knees, and avoid twisting while you lift. Split heavy loads where you can, and ask for help with awkward items.
4. Build strength over time. Exercises for the hips, legs and trunk can help you feel more capable in everyday tasks. A guided program lets you progress safely without guessing.
5. Prioritise sleep. Find a position that feels supported. Side sleepers often find a pillow between the knees more comfortable, and back sleepers may like a pillow under the knees.

Do heat or ice help back pain?

Some people find a warm pack helps relax tight muscles, while others prefer cold. There’s no right answer, so use whichever feels better for short periods, and protect your skin from burns or ice injury. Neither is a long-term fix, but both can make it easier to stay active while things settle.

Is there a perfect posture?

Not really. Research hasn’t found one ideal posture that prevents back pain. Holding any position for a long time can become uncomfortable, so the best approach is to move between positions throughout the day rather than trying to sit perfectly still and straight. If a position becomes uncomfortable, that’s usually your body’s cue to change it, not a sign of damage.

Can stress and sleep affect back pain?

Pain is influenced by more than the tissues in your back. Stress, worry, low mood and poor sleep can all make pain feel worse or harder to cope with. Looking after these areas — winding down before bed, staying connected with people and doing activities you enjoy — is a genuine part of managing back pain, not an extra.

Simple movements to try

If your pain allows, these gentle movements are a reasonable place to start. Move slowly, stay within comfort and stop if anything increases your pain:

1. Knee rocks: lie on your back with knees bent and gently let them sway side to side.
2. Pelvic tilts: in the same position, gently flatten and then arch your lower back.
3. Walking: start with a few minutes at a comfortable pace and build gradually.

If you’re unsure which movements suit you, ask for an individual plan.

When habits aren’t enough

If your pain isn’t improving after a couple of weeks, keeps coming back or limits work and sleep, it’s worth having it assessed. An assessment at our Bendigo clinic can identify things that may be contributing and help you choose suitable options, which may include hands-on care, rehabilitation exercises or other treatments.

These lower back pain relief tips are a good place to start, and our Bendigo chiropractors can help you build on them with a plan that suits you.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Jengis, Chiropractor · Updated November 2026 · 5 min read

Key takeaways

• Long periods in one position are a common contributor to neck and shoulder discomfort.
• Screen height, chair height and keyboard distance all affect how you hold your neck.
• Short, frequent movement breaks may help more than one long break.
• Persistent or worsening neck pain is worth having assessed.

Why does desk work cause neck and shoulder pain?

When you focus on a screen, it’s natural to drift forward, lift your shoulders or tilt your head down. Holding these positions for hours keeps the same muscles working without a rest, which can lead to aching and stiffness in the neck, upper back and shoulders. Long days, deadlines and stress can add to the tension, especially if you skip breaks.

Laptops make this more likely because the screen and keyboard are joined, so one of them is always in a less comfortable position.

Is your desk setup contributing?

Some signs your workstation may be adding to neck and shoulder strain:

1. You lean forward or tilt your head down to read the screen.
2. Your shoulders feel lifted or tight by the end of the day.
3. You reach forward for your mouse or keyboard.
4. Your feet don’t rest flat on the floor.
5. Discomfort eases on weekends or days away from the desk.

Desk posture and neck pain: how should I set up my desk?

1. Screen: place the top of the screen at or just below eye level, about an arm’s length away.
2. Chair: adjust the height so your feet rest flat on the floor (or on a footrest) and your hips are level with or slightly above your knees.
3. Keyboard and mouse: keep them close, with elbows near your sides and shoulders relaxed.
4. Back support: use the chair’s lumbar support or a small cushion in the curve of your lower back.
5. Laptop: if you use one most of the day, add a stand and a separate keyboard and mouse.

Working from home?

Kitchen tables and couches are rarely set up for long stretches of screen work. If you work from home regularly, it’s worth recreating the basics: a chair you can adjust, a screen raised to eye level (a stack of books works) and a separate keyboard. Mixing up where you work during the day can also help you avoid sitting in one position for too long. Good lighting matters too: glare on the screen can make you lean in or tilt your head without noticing.

Does an expensive chair matter?

Not necessarily. An adjustable chair helps, but the way you set it up, and how often you get out of it, matter more than the price tag. A basic chair set to the right height, with a cushion for your lower back, can work well.

Simple movement breaks

Set a reminder to move every 30 to 45 minutes. Short, regular breaks seem to suit many people better than one long break. Try these, moving slowly and stopping if anything increases your pain:

1. Shoulder rolls: gently roll your shoulders up, back and down five times.
2. Chin tucks: sit tall and gently draw your chin straight back, then relax.
3. Neck turns: slowly turn your head to look over each shoulder within comfort.
4. Stand and walk: get a glass of water or take a phone call standing up.

What about phones and tablets?

Looking down at a phone for long periods can have a similar effect. Raise the device closer to eye level when you can, and take regular breaks during long sessions. Holding a tablet at chest height on a cushion, or using a stand for video calls, are simple ways to keep your head more upright. Voice-to-text can also cut down time spent looking down.

When to get your neck checked

If neck pain lasts more than a couple of weeks, keeps returning, or comes with headaches or pins and needles in your arms, it’s a good idea to have it assessed. Our Bendigo chiropractors can look at how your neck and upper back are moving and suggest options that suit your work and lifestyle.

Small changes to desk posture can ease neck pain for many people, and our team in Bendigo can help when they aren’t enough.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Ahmed Keynaan, Chiropractor · Updated November 2026 · 5 min read

Key takeaways

• Laser therapy delivers light energy to tissues through the skin and is non-invasive.
• Research is mixed and mostly involves lower-powered lasers, so results can’t be promised.
• You and your practitioner wear protective eyewear during treatment.
• It isn’t suitable for everyone, so your chiropractor screens for precautions first.

What is Class IV laser therapy?

The “class” describes the power of the laser. Class IV therapy lasers are more powerful than the low-level lasers used in many earlier studies. Treatment uses a handheld wand moved over the skin above the area being treated, and most people feel a gentle warmth. It doesn’t involve needles or medication, and there’s no recovery time afterwards.

How is laser therapy thought to work?

The proposed idea, sometimes called photobiomodulation, is that light energy absorbed by tissues may influence cell activity involved in healing and pain. This is still being researched, and higher-quality studies are needed to confirm how much benefit people can expect.

How is Class IV different from low-level laser?

Low-level lasers deliver light at lower power and are usually held still over a point. Class IV lasers deliver more power, so the handpiece is kept moving over the area to spread the energy and avoid overheating the skin. More power doesn’t automatically mean better results; what matters is whether the treatment helps you, which is why we review progress regularly.

What does the research say?

A 2009 systematic review of low-level laser therapy for neck pain reported short-term pain reductions in some trials. However, the studies varied in quality and used lower-powered lasers than Class IV devices, so the findings can’t simply be applied to Class IV treatment.

Overall, the evidence for laser therapy is mixed and still developing. Larger, well-designed studies of high-powered therapy lasers are still needed. We think it’s important you know that before deciding whether to try it.

Who may laser therapy help?

Some people with soft-tissue injuries, joint pain or recent strains find laser therapy a comfortable, drug-free option to try alongside exercise and other care. Results vary from person to person, and it isn’t a stand-alone cure. We review how you’re responding and stop if it isn’t helping.

What does a session feel like?

You’ll wear protective glasses while your practitioner moves the handpiece over the area. It usually feels warm and relaxing. Tell your practitioner straight away if it feels too hot. Treatment time depends on the size of the area, and your practitioner will tell you how long to expect before starting.

Who shouldn’t have laser therapy?

Your chiropractor will check whether laser therapy is suitable. Reasons it may be avoided include:

1. Treatment near the eyes.
2. Over the abdomen or lower back during pregnancy.
3. Over a known or suspected cancer.
4. If you take medication that makes your skin sensitive to light.
5. Over tattoos or areas with reduced sensation, where heat may be a concern.

Your practitioner also follows the device’s safety guidance and will check these points with you before treating.

How laser fits into a treatment plan

Laser therapy is usually one part of a wider plan. Depending on your assessment, that plan might also include exercise, advice on managing activity, or other treatments. If you’d prefer not to have laser therapy, there are other options to discuss. We’ll explain what we’re aiming for, how we’ll measure progress and when we’ll review. If laser therapy doesn’t seem to be helping after a short trial, we’ll stop and talk about other options.

What should I do after a session?

Most people can return to normal activities straight away. Keep up any exercises your practitioner has suggested, and let us know at your next visit how the area felt over the following days, including any changes in pain or stiffness.

Class IV laser therapy in Bendigo

If you’re curious about Class IV laser therapy in Bendigo, we’re happy to talk through whether it may suit your situation. We’ll explain the options and what the research does and doesn’t show, so you can decide what feels right.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Jengis, Chiropractor · Updated November 2026 · 5 min read

Key takeaways

• The Activator uses a spring-loaded handheld instrument for a light, fast impulse.
• There’s no twisting and usually no cracking sound.
• It’s one option among several, so you can choose a lower-force approach.
• Evidence is limited, so it’s best considered as part of an individual plan.

What is the Activator Method?

The Activator Method is a chiropractic technique that uses a small, spring-loaded instrument instead of the hands to deliver an adjustment. After assessing your spine and joints, your chiropractor positions the instrument and applies a quick, low-force impulse to a specific point.

Because the impulse is light and fast, there’s no need to twist or position the body in the way some manual adjustments require.

What is the “crack” in a manual adjustment?

The sound some people hear during a manual adjustment is generally understood to be gas releasing within the joint fluid when the joint surfaces separate slightly. It isn’t bones cracking, and the sound itself isn’t a sign of whether an adjustment was effective. Some people find the sound reassuring and others find it unsettling. Either is normal, and it’s one reason low-force options exist.

How does an Activator appointment work?

Your chiropractor first takes your history and assesses how your spine and joints are moving. For the adjustment itself you’ll usually lie face down on a padded table, fully clothed. Your chiropractor places the small tip of the instrument on a specific point and releases a brief impulse, then rechecks the area. The whole process is calm and quiet, and you can ask questions as you go.

Who might prefer a low-force approach?

1. People who feel nervous about manual adjustments.
2. Older adults, or people with sensitive or stiff joints.
3. Anyone who simply prefers a gentler style of care.

If you’ve had manual adjustments before and didn’t enjoy them, it’s fine to say so. Your preferences are part of the plan. Your chiropractor will still check that any chiropractic care is suitable for you before starting.

Is low-force care suitable for older adults?

Many older adults prefer a gentler approach, particularly if they have stiff joints or reduced bone density. Your chiropractor will ask about conditions such as osteoporosis and adapt care accordingly, and will refer you to your GP if anything needs medical attention first. Low-force doesn’t mean no assessment — a thorough check comes first for everyone.

What does an Activator adjustment feel like?

Most people describe a quick tap or click. It’s brief, and many find it more relaxing than they expected. The instrument makes a small clicking sound, which some people find surprising the first time. Your chiropractor can let you hear it before it’s used, so you know what to expect. Let your chiropractor know if anything feels uncomfortable.

What does the research say?

Research on instrument-assisted adjusting is limited, and there are few high-quality studies comparing the Activator with manual adjustments. That’s why we treat it as one option rather than a better one. We set clear goals together and review your progress, so you can decide whether it’s helping.

Can the Activator be used on other joints?

Yes. As well as the spine, the instrument can be used on other joints such as the shoulders, wrists, knees and ankles, where it suits your assessment. Your chiropractor will explain what they’re doing and why.

What can I expect afterwards?

Most people go straight back to their day. Some notice mild soreness or tiredness in the area for a day or so, which usually settles on its own. Let us know at your next visit how you felt, so we can adjust the approach if needed.

Is the Activator Method right for me?

There isn’t one technique that suits everyone. At your assessment we’ll explain the options, including manual and low-force approaches, and you can choose what feels right. If you’re looking for the Activator Method in Bendigo, you can tell us your preference when you book or at your first visit.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Bilal Awl, Chiropractor · Updated November 2026 · 5 min read

Key takeaways

• The 3D scan uses a camera-based sensor rather than X-ray, so there’s no radiation.
• It records posture and balance so changes can be compared over time.
• We review the results with you, and a copy of your report is emailed to you.
• A scan is one part of an assessment, not a diagnosis on its own.

What is a 3D posture scan?

A 3D posture scan uses a sensor to capture the position of your body while you stand on a mat. The software maps key points such as your shoulders, hips and knees, and shows how your weight and alignment look from different angles. The process is quick and non-invasive, and you stay fully clothed.

What does the scan look at?

Depending on the assessment, the scan can look at things like:

1. How level your shoulders and hips are.
2. The position of your head relative to your shoulders.
3. Your overall alignment from the front, side and back.
4. How steady you are when standing still (balance).

Why measure posture at all?

Seeing your posture on screen can make it easier to understand how you stand and move. The scan also gives us a baseline, so we can compare changes at later visits rather than relying on memory. For some people, simply seeing how they stand is a useful starting point for conversations about daily habits, work setup and exercise.

It’s important to be clear about what posture can and can’t tell us. Research on the link between posture and pain is mixed, and many people with less “ideal” posture have no pain at all. That’s why the scan is only one piece of information.

What happens during the scan?

1. You stand naturally on the mat in comfortable, fitted clothing.
2. The sensor captures your posture in a few moments.
3. Your chiropractor walks you through the results on screen.
4. A copy of your report is sent to you by email.

Is a 3D posture scan safe?

The scan doesn’t use X-rays or other ionising radiation. You simply stand still for a short time, with nothing to swallow or inject and no recovery time.

What can’t a posture scan tell us?

A posture scan can’t see inside your body. It doesn’t show bones, discs, nerves or muscles, and it can’t diagnose a condition. It also captures how you stand at one moment, which can vary with tiredness, footwear and even how relaxed you feel. That’s why we look at trends over time alongside your symptoms, rather than reading too much into a single scan. It’s a helpful record, not a verdict on your health.

How should I prepare for a scan?

Wear fitted, comfortable clothes so the sensor can read your posture clearly. You don’t need to do anything special beforehand. If you use a walking aid or have trouble standing still, let us know when you book.

Who is the scan suitable for?

Most adults who can stand unaided for a short time can have the scan. If you have trouble balancing, let us know so we can keep you safe and decide whether the scan is worthwhile for you. It’s optional, and you can choose not to have it.

How we use your results over time

Your first scan becomes a reference point. At review appointments, we may repeat it to see whether anything has changed and talk through what that might mean alongside how you’re feeling and moving. Changes on a scan are only one part of the picture: how you feel day to day, and what you can do, matter most. We’ll always explain what any change does and doesn’t mean.

How the scan fits into your assessment

Your chiropractor combines the scan with your health history and a physical examination. If imaging is needed to look at the bones, such as after a significant injury, an X-ray may be considered separately.

If you’d like a 3D posture scan in Bendigo, it can be included as part of your initial assessment.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Ahmed Keynaan, Chiropractor · Updated November 2026 · 5 min read

Key takeaways

• Australian guidance advises against routine imaging for most low back pain.
• X-rays may be considered after significant trauma or when warning signs are present.
• X-rays use a small amount of radiation, so they’re only taken when the benefit outweighs the risk.
• Many common X-ray findings are also seen in people without any pain.

Why don’t we X-ray everyone?

Australia’s Low Back Pain Clinical Care Standard advises against routine imaging for low back pain unless a serious cause is suspected. For most people, an X-ray doesn’t change the plan, adds radiation exposure and can create unnecessary worry.

Changes such as disc wear or arthritis often show up on X-rays of people who have no pain at all. Seeing them on a report can be alarming, even when they aren’t the reason you’re sore.

When might an X-ray help?

1. After a significant fall, accident or sports injury.
2. When a fracture is suspected, including in people with osteoporosis.
3. When warning signs suggest a cause that needs further investigation.
4. When the result would change the care recommended for you.

Your chiropractor will explain why they’re recommending an X-ray, what they’re looking for and how the result may change your care, so you can decide whether to go ahead.

What can an X-ray show, and what can’t it?

X-rays are good at showing bones. They can show fractures, the alignment of the spine and signs of arthritis. They’re much less useful for soft tissues: discs, nerves, muscles and ligaments don’t show up clearly. That’s one reason an X-ray often can’t explain pain on its own, and why your history and examination remain so important.

What about MRI or CT scans?

MRI shows soft tissues such as discs and nerves in much more detail, and CT gives detailed images of bone. These scans are generally reserved for situations where the result would change management, such as suspected serious conditions or before considering surgery. If we think another type of scan may be needed, we’ll explain why and discuss a referral, often through your GP.

What happens during an on-site X-ray?

If an X-ray is appropriate, your practitioner positions you carefully for the area of concern and takes a quick digital image. You may be asked to remove jewellery or clothing with metal fastenings from the area being imaged. You won’t feel anything. Digital images are ready within moments of being taken. Your chiropractor then explains what the images show, and what they don’t.

How much radiation is involved?

X-rays use a small dose of radiation, and the amount depends on the area being imaged. Better Health Channel describes the dose from an X-ray as small, which is still a reason to take one only when it’s useful. Always tell us if you are or might be pregnant, as another approach may be recommended.

Can an X-ray cause problems of its own?

Beyond the small radiation dose, the main downside of unnecessary imaging is what it can lead to. Reports often describe age-related changes that are common and usually harmless, but the wording can sound worrying. Some people then become more cautious about moving, which may slow recovery. That’s why we only suggest imaging when the result is likely to make a real difference to your care.

What happens if something unexpected shows up?

Occasionally an X-ray shows something that needs further investigation or medical care. If that happens, we’ll explain what we’ve found in plain language and refer you promptly to your GP or the right health professional.

What should I bring?

If you’ve had previous X-rays, scans or reports, bring them or let us know where they were done. Comparing with earlier images can be helpful and may avoid repeating imaging unnecessarily.

Asking about an X-ray for back pain in Bendigo

If you’re wondering whether you need an X-ray for back pain, ask us. We’ll explain our reasoning and whether imaging is likely to change your care. You can always ask questions or decline imaging.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.

Written by Dr Bilal Awl, Chiropractor · Updated November 2026 · 5 min read

Key takeaways

• Return to sport is a gradual process, not a single day.
• Progress is guided by milestones such as strength, movement and confidence, not just time.
• Supervised, progressive exercise is central to rehabilitation.
• Ongoing pain, swelling or instability is a sign to slow down and get advice.

Why a staged return matters

After an injury it’s tempting to return as soon as pain eases. But pain settling doesn’t always mean strength, control and fitness have recovered. An international consensus statement describes return to sport as a continuum, moving from returning to participation, to returning to sport, to returning to your previous level of performance.

A simple 5-stage roadmap

1. Settle: protect the injured area and let pain and swelling calm down, while keeping the rest of your body moving.
2. Move: restore comfortable range of motion with gentle, regular exercise.
3. Strengthen: build strength and control progressively, aiming to match your uninjured side.
4. Train: add running, jumping, changes of direction and sport-specific drills.
5. Return: rejoin full training, then games, and keep reviewing how you feel.

Why strength matters after injury

Injury and time off training both lead to some loss of strength and fitness. Rebuilding strength gives the injured area — and the rest of your body — more capacity to handle the demands of your sport. Strength work doesn’t have to mean heavy weights; it’s about progressive, controlled exercises matched to where you are in your recovery.

What does “load management” mean?

Load is the total demand you place on your body: how often, how hard and how long you train. Tissues adapt to load gradually. Increasing it too quickly, for example jumping from no training to a full pre-season, is a common reason people flare up. A good plan increases load in steps and adjusts based on how you respond the next day.

How do I know I’m ready?

Rather than counting days, look for milestones. These may include full, comfortable movement, strength similar to your other side, no swelling after training and feeling confident in sport-specific movements. Your practitioner can help measure these so decisions are based on more than guesswork. Confidence matters too. Feeling hesitant or worried about re-injury is common, and building up gradually through training drills can help you feel ready before you play.

What about pain during rehab?

Some discomfort during rehab exercises can be acceptable, as long as it settles quickly and isn’t worse the next day. Sharp pain, pain that lingers, or new swelling are signs to ease back and check in with your practitioner. Your plan should be adjusted to how you respond, not followed rigidly.

Common return-to-sport mistakes

1. Coming back too quickly after a period of rest.
2. Skipping strength work once pain settles.
3. Ignoring warning signs such as swelling or instability.
4. Jumping straight into full competition without graded training.

Most of these come down to doing too much, too soon.

Returning to sport after back pain

Back pain is common in active people. Staying active within comfort is generally encouraged, and many people can keep training in a modified way while symptoms settle. Gradually reintroducing running, lifting or contact, and building trunk and hip strength along the way, can help you return with more confidence.

Warming up and staying on track

A structured warm-up that gradually raises your heart rate and moves through the actions of your sport is a sensible habit, and structured warm-up programs are widely used in team sports to help lower injury risk. Keep doing some strength work after you return, too. It’s easy to drop once you’re back playing, but maintaining it is part of staying on track.

Sports injury rehab in Bendigo

A guided rehabilitation program gives you a clear plan, exercises matched to your stage and regular check-ins on progress. If you’re looking for sports injury rehab in Bendigo, our team can work with you on a staged plan and help you decide when to step up.

Frequently asked questions

General information only. It isn’t a substitute for individual advice from a registered health practitioner.