Get it checked at Bodyline Health, Lower Plenty
We see patients from across the Diamond Valley, including Eltham, Greensborough, Montmorency, Rosanna and Heidelberg. No referral needed, free parking, onsite X-ray when clinically indicated and HICAPS claiming on the spot.
Getting back into routine: a guide from the Bodyline Health team at 17 Main Road, Lower Plenty.
Why getting back into routine can hurt
Holidays often mean late nights, rich food, long drives and either much less movement than usual – or a sudden burst of it. When work, school and training restart, the body has to adjust again, and backs, necks and joints can feel it.
5 steps for getting back into routine
1. Reset your sleep
Move your bedtime and wake time back towards normal over a few days before you return to work.
2. Ease back into exercise
Start at about half your usual training load and build over two or three weeks. Too much too soon is a common cause of strains.
3. Check your workstation
Screen at eye level, chair supporting your lower back and feet flat. Our desk posture guide shows you how.
4. Plan your meals
A simple weekly meal plan and a stocked fridge make healthy choices easier on busy days.
5. Schedule movement breaks
Set a reminder to stand and move every 30 minutes, especially in the first busy weeks back.
Back into routine for kids
School bags, new shoes and hours at desks all return at once. Make sure bags are worn on both shoulders and packed with heavy items close to the back, and keep an eye on device posture – see kids, phones and posture.
When to get a check-up
If the holidays have left you with back pain, neck stiffness or a niggle that is not settling, an assessment can help you get back into routine without it holding you back. At Bodyline Health in Lower Plenty, no referral is needed, and onsite X-ray is available when clinically indicated.
Who at Bodyline Health can help?
Because our practitioners work under one roof, your care can be shared between people who talk to each other.
- Dr Phillip Mifsud (Chiropractor): chiropractic care and exercise plans to get you moving again.
- Mary Fleming (Physiotherapist): physiotherapy for return-to-sport niggles.
- Caroline Robertson (Accredited Practising Dietitian): practical healthy eating plans.
- Jack Robertson (Remedial Massage Therapist): remedial massage for tight muscles.
Further reading: How to start exercising (Healthdirect Australia); Sleep (Healthdirect Australia).
Common questions
How long does it take to get back into routine?
Most people settle back within one to two weeks, especially if they ease in gradually.
How should I restart exercise after a break?
Start at about half your usual load and build up over two to three weeks.
Do I need a referral?
No referral is needed for a standard appointment at Bodyline Health.
This article is general information, not a diagnosis or a substitute for individual medical advice. If you are unsure, see your GP or book an assessment.
