Chiropractic & Massage Therapy in Winter: A recipe for staying active and pain free!
Dr. Rory McKnight – Chiropractor
Tommi Filppa – Remedial Massage Therapist
Colder Weather Can Lead to Stiff Joints!
Winter tends to bring with it a fair bit of stiffness—especially through the back, hips, and neck. It’s something I notice in myself as much as in others. The colder weather often means we’re moving less and spending more time sitting, which puts added strain on the spine and joints.
That’s why I see real value in maintaining regular chiropractic care through the winter months. Chiropractic adjustments help keep the spine mobile, improve posture, and support the nervous system, all of which can have a positive effect on how the body feels and functions—particularly when things are tightening up in the cold. A spine that moves well tends to feel better, handle stress more efficiently, and is less prone to those common winter aches and niggles.
Simple movements like child’s pose and pelvic tilts are great to incorporate throughout the day. They help keep the lower back mobile, especially if you’ve been seated for long periods or hunching in the cold. Supporting your spine through winter doesn’t have to be complicated—it’s about keeping things moving well, often and consistently.
-Rory McKnight (Chiropractor – Toukley)
Keep Your Soft Tissue Happy!
Winter’s a tough time for bodies that like to perform. Whether it’s runners training through the cold, or gym-goers pushing for strength gains, the cooler months challenge recovery, flexibility, and mobility. Muscles tighten up faster, soreness can hang around longer, and those little imbalances can start turning into bigger issues if not addressed early.
That’s where remedial massage plays a key role in performance and recovery. By targeting specific muscle groups, increasing blood flow, and breaking down built-up tension, massage can help reduce injury risk, improve range of motion, and keep athletes moving well between training blocks. It’s also beneficial for balancing out overused areas—common during the winter when we subconsciously brace against the cold.
Hydration and consistent stretching are especially important right now. The cold dulls thirst cues, and tighter muscle tissue is more prone to strain. A solid recovery routine, including massage, keeps the body more adaptable and ready for performance, regardless of the temperature outside.
-Tommi Filippa (Remedial Massage Therapist – Toukley)
Bush Walks & Winter Wellness with Our Chiropractors!
with Dr. Jo McFadgen & Dr. Angus Steventon
Little Beach to Macmasters Headland
with Dr Jo McFadgen (Chiropractor)
Q: What helps you stay active in winter?
A: Bushwalking has always been my thing—especially with the family. It’s a great way to stay active, clear your head, and get outside, even in the colder months. More recently, I had my first DEXA scan and saw that I needed to build more lean muscle and support my bone density. So this winter, I’ve added a ruck vest to my walks for an extra challenge. I’ve started with a 5kg vest—around 5–10% of my body weight—which gives me the benefits of both cardio and resistance training. It’s a simple way to build strength that fits into my busy life as a mum of three and full-time chiropractor.
Q: What’s your favourite bushwalk with the family?
A: We love the Little Beach to Macmasters Headland (Second Point) track. It’s about 3.4km return, and the stair climb at the start really gets the legs burning. The reward is at the top—stunning views from Macmasters Headland, and if you’re lucky, you might even spot whales. The return trip is all downhill, which the kids appreciate! It’s also a beautiful walk to do at sunrise or sunset.
Q: Why walking for spinal health?
A: It keeps the spine moving, supports circulation, and clears the mind. Add a bit of weight, and you’ve got a powerful strength and bone-health boost, without needing a full workout routine.
Kincumba Mountain Reserve
Dr Angus Steventon (Chiropractor)
Q: Is it hard to stay active in winter?
A: Yes! I’m not a natural morning person, and I don’t drink coffee—so motivation can be low. But if I get out the door (sometimes in my workout gear from the night before), I always feel better. Bushwalking clears my head and helps me reconnect with nature—probably because I grew up on a farm beside a national park.
Q: Favourite walk?
A: There’s a track up Kincumba Mountain near my house. It starts with a steep climb, but the view from the top—over Avoca—is worth it. That bench up there is my thinking spot. I’ve had some of my best ideas mid-hike!
Q: Why bushwalk from a chiropractic perspective?
A: It’s brilliant for activating spinal stabilisers, improving balance, and supporting joint health. Walking on uneven ground is one of the most natural, effective ways to move your whole body—especially in winter.
Ready to Move Well This Winter?
Chiropractic care with Dr Rory McKnight can help improve spinal alignment, reduce tension, and keep your joints mobile through the colder months. Rory has a strong focus on lower back and neck pain, headaches, sciatica, and sports-related injuries.
Rory is committed to providing personalised care, tailoring his approach to suit each patient’s unique needs. Whether you’re managing a long-term injury, recovering from sports-related strains, or looking to improve movement and performance, he provides evidence-based chiropractic care to support your health and lifestyle goals.
