Brain Based Wellness

Thank you for choosing our practice your journey back to optimal health starts here.

Firstly a few notes on you and your body – You own a perfect healing and adaptation machine. Your body and brain are far more impressive than anything else in the known Universe!

So how then do pain and symptoms develop? – Over time an accumulation of minor (and sometimes major) stresses and strains dimish the function of your brain and nerve systems ability to adapt to change. This leads to, amongst other things, parts of your spine becoming fixed, muscle tensions building and symptoms are the outcome.

The key point is that the pain is your body’s way of saying that it is not coping with the current accumulation of stresses. Stresses can be physical (e.g. posture, sport injuries), chemical (e.g. too much sugar or caffeine, not enough vegetables) or emotional (work stress, relationship stress etc).

How can Chiropractic help? – By improving the ability of your brain and nervous system to deal with stresses and by improving the function of your nerve system and spine, your body/mind can de-stress, move more efficiently and learn how to cope with stresses more effectively, returning your body to a state of relaxation and healing. It is worth knowing that this is a process and all processes take time.

What can you do to help yourself? – Firstly by attending your appointments, we can build momentum for change. Secondly, by paying attention to your stresses and making some lifestyle changes, you can speed up your return to optimal health and this is the purpose of this booklet. typical areas include correct movement, correct nutrition and correct thought. Some or all of these may be prevalent in your life. Please speak to your practitioner if you have any questions.

Correct movement – At the most basic level, we require each and every one of our spinal joints to move through its full range of motion pain free and without restriction. Chiropractic helps here, but a daily practice of spinal movement will also help. Much like visiting a dentist, but still cleaning your teeth daily, your spinal range of motion exercises will be like ‘cleaning’ the spine. These exercises will be explained by your practitioner, but will include the chin tuck exercise, pelvic tilts and spinal flexes.There are also muscles which tend towards tension, these key muscle groups will also need to be stretched on a daily basis, the equivalent of using floss on your teeth. Thes key muscles include Upper Trapezius, Levator Scapulae, Pectoral muscles, Psoas and Quadratus Lumborum. Each will be explained in turn by your practitioner when the time is right.

Correct nutrition – before we approach the basics, I will utilise a quote from the magnificent ‘7 habits of Highly Efficient People’ by the late great Stephen Covey. “To know and not to do, is really not to know”. So for now, the basics. Firstly – hydration. Drink 1-1.5 litres a day -every day! Secondly – eat a breakfast – the details of a specific nutrition plan can be explored if you are interested. Thirdly, supplement your diet. I recommend Juice Plus as it is absorbed well by the body, contains all the enzymes and phytonutrients needed, and it works for me and my family. Please ask for further details.

Correct thoughts – Emotional stress shows up again and again in the literature as the causation of ill health. An example is the ‘cortisol in hair study’, which shows, adjusting for control factors, that cortisol (the stress hormone) is the single most important factor in determining risk of heart attack. As mentioned, relieving the brain of stress is one of the outcomes of care in this office, but we can also advise on meditation and emotional work, either by discussing the basics or referring to specialists. If you feel thsi is of interest, please inform your practitioner.

Notes on posture – posture is an often overlooked but extremely important part of your health. Most of the exercises are geared towards you improving your ability to maintain upright posture against gravity. It is also worth noticing that you are designed for movement, particularly perpetual walking and/or running. Sitting for prolonged periods is a stress on the body. Please ensure your computer screen is at the height of your eyes, and that you stand up at least every 20 minutes when working at  a desk. Also be aware that looking down at a smart phone or tablet, or even a book for prolonged periods, will put additional strain on the neck. Be aware of the weight of your head and how your posture impacts on it.

Forward head posture  –

The average head when sitting up on top of the neck weights 12lbs (4.5kg)

For each inch of forward head carriage there is (in effect) an additional 10lbs of weight added.

Therefore 3 inches of forward head carriage means you are carrying a 42lb weight on  your neck (19kg)!!

Thank you for taking the time to read this booklet. You have taken an important step in assuming your role in your health. I am delighted to serve you and look forward to working with you.

Yours sincerely

Dr Blackwood



White Tree Chiropractic

2 Chester St, Edinburgh EH3 7RA

Call. 0131 225 1177



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