In order to rehabilitate the structures of the back to prevent further degeneration and injury, a proper rehabilitation structure should be followed.

Usually a combination of stretching, strengthening and techinique is needed to prevent lower back injuries. In part 1...

 Week 8-9-10-11-12

My weekly gym training schedule since week 8 through 12 has been similar slowly adding more running sessions and stair sessions in preperation for my race in October. I have also added in 2 x hiit sessions to increase my cardiovascular and muscular...

My partner is a keen motor cross rider, having pretty much been born on a motorcycle in the snowy mountains, he was cutting laps around his home town of Cooma from age 3.

A group of boys formed friendships and a common love of dirt, whiskey and motor bikes-and as men th...

I am now 7 weeks post natal, blessed with a gorgeous baby boy Zéphyr Luigi Knight, who came into this world with a long 28 hour labour. I had a dream pregnancy feeling only slightly unwell for weeks 3-4, and than have never felt better! I was fortunate to have felt h...

Lower back pain can be caused by a variety of abnormalities of the complex network of spinal muscles, nerves, bones, discs or tendons in the lumbar spine. This can occur because of poor posture, repetitive strain, poor lifting technique, unbalanced hip stabilisers an...

Prep Time

5 mins

Total Time

5 mins

Forget the artificial brand sports drinks, you can make your own homemade sports drink with simple organic ingredients.

Recipe type: drink

Serves: 4

INGREDIENTS

• 4 cups coconut water 

• ¼ teaspoon Himalayan...

So what is the core?

A. The tough central part of various fruits, containing the seeds

B. The part of something that is central to its existence or character

C. In anatomy the most general definition you will find is the body minus the arms and legs.

In order for humans t...

Some of us take our spine health for granted until something goes wrong only than do we realise the importance of strength, flexibility and structure.

Why the lower back?

The Spine is divided into Cervical Thoracic and Lumbar Spine.

The Cervical spine C1-C7 does mostly Ye...

Regular exercise is an essential way of helping your body cope with the increased demands on your joints, muscles, heart, circulation and lungs.

Hormones and Pregnancy

“Pregnancy and childbirth creates the biggest hormonal change in a womans life time in the shortest am...

These days there are a lot of different types, therapists and opinions out there as to what is the best style of massage. Here is an informative summary of the tyes of massage techniques offered at White Therapies, happy kneading!

DEEP TISSUE/REMEDIAL

This type of mass...