• When lying on your back, avoid using pillows that are too thick for you. This puts your neck under extra pressure bad posture, which may cause damage to your neck, arms and shoulders.
• It is best to place a thin pillow to support your neck and a large one under your knees.
• Memory foam pillows help retain the position of your neck throughout the night. However if you are unsure roll up a hand towel into a log shape, secure either end with elastic bands and place roll inside your pillow case at the base.

• Sleeping on your side with your knees slightly bent helps keep the spine straight. A thick pillow should be used so that the neck area is perpendicular to the shoulders. In order to limit the amount of tension placed on the spine, put a pillow between your knees.

Always remember that the correct sleeping positions mentioned above will only be comfortable if the spine is in a healthy way.  If you are in any discomfort please call our office for an appointment today!

028 28 328 085

Sleeping on your stomach increases the lumbar curve and can cause long term damage to the neck and lower back.

The back of the pelvis joins onto a triangular bone (called the sacrum) that sits at the base of the spine. The spine and the pelvis join at the sacrum and therefore the position of the pelvis will change the position of the spine.

At the front, the pelvic bones join to form the pubic bone. The leg bones (femurs) join on to the pelvis at the hip joints and you sit on two bony prominences that are part of the pelvis (you can feel them if you slide your hand under your buttock when you are sitting).

Because the pelvis supports the spine, provides the ‘sitting bones’ and is joined to the thigh bones, it is like a keystone. This means that if the pelvis is in a good position, the rest of the body tends to follow.

Tilting Rotation Elevation   Movements of the pelvis

The pelvis can move in three different ways:

As each movement is explained, notice how the position of the body changes when the pelvis is moved.

ROTATION

The pelvis can rotate so that one hip is further forwards than the other.

The pelvis of someone sitting in a wheelchair with the pelvis rotated so that the right hip is further forwards than the left hip. This would make the right knee further forward than the left knee.

ELEVATION

One side of the pelvis can lift up so it is higher than the other. In this position weight is usually resting more on one of the sitting bones.

Spine curves sideways to compensate. Left side of the pelvis is higher than the right. Extra weight on the right sitting bone.  Problems with posture in sitting are often caused because the pelvis has fallen out of the neutral position. Having the pelvis in the wrong position can then lead to problems in the legs and also the spine which in turn will affect the position of the head.

Getting out of a Chair – The key to avoiding strain to your spine when rising from a chair or sitting down is to squat up or down using your hips or knees. Stooping forward from the waist should be avoided. A trick to make this simpler is to scoot towards the edge of your chair so that you are perching and move your feet back under your thighs before sitting up.

Always have head rest at the level of the head.

Knees should have a slight bend.  Back supports can be used to help aid the natural curve of the lower back. Always keep the back straight when getting into the car. Bend from the hips or turn your back to the seat and sit down then lift both legs into the car.

Make sure you put your hands on either side of the seat and lift yourself upwards and reposition your pelvis in a neutral position.  As most people get into a car side on it tilts the level of the pelvis and places added stress on the spine.

Always allow the car seat’s curve to support your lumbar spine’s natural forward curve. A simple trick to encourage this is to increase the lumbar support in the car seat or to sit on small wedge cushion which is higher in the back than the front

To avoid harming your back while changing a baby you must have a changing station of the appropriate height. If it is too low (below your waist) you will be forced to bend forward from the waist. The correct height is approximately waist high and allows you to manoeuvre your baby without having to bend much.

Wilson Chiropractic, 2a Main Street, Larne BT40 1SS                         028 28 328 085

At Wilson Chiropractic in Larne, we understand how back pain can affect everything from your sleep to your ability to enjoy the beautiful Antrim Coast. The good news? You don’t have to suffer in silence. There are safe, effective ways to reduce back pain and get back to doing what you love.

Here are some of the best ways to manage and improve back pain, starting today.

1. Get Assessed by a Chiropractor

The first step in addressing back pain is understanding what’s causing it. At Wilson Chiropractic, we offer thorough assessments to identify the root cause of your discomfort—whether it’s a misaligned spine, poor posture, muscle tension, or something more complex.

Chiropractic adjustments are a proven, drug-free way to restore alignment, reduce inflammation, and ease pressure on nerves, helping to relieve both acute and chronic back pain.

2. Improve Your Posture

Poor posture is one of the leading causes of back pain, especially in people who work at desks or spend long hours sitting. Slouching, looking down at a phone, or standing with uneven weight distribution can place stress on your spine and muscles.

A few small changes can make a big difference:

• Keep screens at eye level
• Sit with feet flat and back supported
• Avoid slouching or leaning to one side

Our team at Wilson Chiropractic can offer posture advice tailored to your daily routine in Larne.

3. Stay Active (But Gently)

While rest is important during a flare-up, too much inactivity can actually make back pain worse. Low-impact activities like walking, swimming, or gentle stretching help keep your muscles flexible and reduce stiffness.

Why not take advantage of Larne’s coastal paths or parks for a short walk? Just make sure to avoid anything that worsens your pain.

4. Strengthen Your Core

Your core muscles—including your abdominals and lower back—play a key role in supporting your spine. Weak core muscles can lead to poor posture and increased strain on your back.

Simple exercises such as bridges, pelvic tilts, or even a gentle yoga session can help you build strength safely. We’re happy to guide you through exercises suited to your body’s current condition.

5. Apply Ice or Heat Therapy

For acute pain or inflammation, applying an ice pack for 10–15 minutes at a time can help reduce swelling. For chronic stiffness or tight muscles, heat therapy (like a warm compress or hot bath) can encourage blood flow and relaxation.

We’ll help you determine which therapy is best for your condition based on your symptoms and health history.

Ready to Take the First Step Toward a Pain-Free Back?

If you’re struggling with back pain in Larne, don’t wait for it to get worse. At Wilson Chiropractic, we offer personalised, hands-on care designed to relieve pain and help you move better—naturally.

Book your consultation today and let’s start your journey to a healthier spine, right here in the heart of Larne.

At Wilson Chiropractic, we believe that improving posture isn’t just possible—it’s essential. Here are the best ways to enhance your posture and take better care of your spine right here in Larne.

1. Visit Your Local Chiropractor

Let’s start with the obvious: regular chiropractic adjustments can make a world of difference. At Wilson Chiropractic, we assess posture imbalances, spinal alignment, and muscular tension to create personalised care plans. Whether you’re dealing with rounded shoulders, forward head posture, or lower back discomfort, our treatments help restore balance to your body and relieve strain caused by poor posture.

2. Ergonomic Adjustments at Home & Work

If you spend hours working at a desk or using a computer, poor posture is almost inevitable without proper support. Set up your workspace so your screen is at eye level, feet are flat on the floor, and your chair supports your lower back. Small changes to your home or office setup in Larne can dramatically improve how your body feels throughout the day.

3. Strengthen Your Core

A strong core supports your spine and keeps your body upright with less effort. Try incorporating gentle exercises like planks, pelvic tilts, or yoga into your daily routine. Larne offers beautiful walking trails and open spaces—perfect places to stay active and work on your posture in a natural, low-impact way.

4. Take Breaks and Move Often

Sitting or standing in one position for too long can lead to muscle fatigue and postural imbalances. Set a reminder every 30–60 minutes to get up, stretch, and walk around. Whether you’re at work or relaxing at home, frequent movement helps prevent stiffness and supports better posture.

5. Use Posture-Friendly Tools

There are plenty of tools and gadgets available to support your posture, from lumbar cushions to posture-correcting braces. At Wilson Chiropractic, we can recommend the right products for your specific needs. Remember: not all posture aids are created equal—some may do more harm than good without professional guidance.

6. Stretch and Mobilise Daily

Tight muscles, especially in the chest, shoulders, and hips, can pull your body out of alignment. Gentle stretching routines or chiropractic-guided mobility exercises can loosen tight areas and make it easier to maintain good posture throughout the day.

Ready to Improve Your Posture?

At Wilson Chiropractic in Larne, we’re here to support your journey toward better posture, better movement, and a healthier spine. Whether you’re experiencing discomfort or just want to feel more balanced, our friendly team is here to help.

Book your posture assessment today and start feeling the benefits of a healthier alignment—because your spine deserves expert care.

£2601.50

Throughout the years we have raised lots of money for various charities by doing multiple different fundraisers. Including Group Skydives and Charity Fun nights From holding coffee mornings to jumping out of planes, we’ve done it all!

Sports Awards

Dr Jo attended the Sports awards and kindly sponsored an award to help support our up and coming athletes If you know of a charity or a cause that needs help register the details with our team