Contact Us via the details at the bottom of the page.
Getting to the Point of Acupuncture

Getting to the Point of Acupuncture

Acupuncture is an old Chinese treatment that has been proven to be very effective and beneficial for many conditions including migraines, acute or chronic pain and can also assist with infertility issues. In recent years it has also been used to reduce fine lines, increase elasticity in the face and seen as a natural alternative to Botox.

During the treatment an overall picture of the body’s health will be taken into account by taking the pulses and looking at the tongue.  Very fine needles will then be inserted into the body and face, concentrating on the acupuncture points and muscles.  Clients who have received facial acupuncture have reported improvement in the skins elasticity, the appearance of fine lines, with a more refreshed and revitalized look.

As the treatment works on the whole body then further benefits can be experienced including, improved sleep, and a overall improvement in wellbeing.

A course of treatments are usually recommended to really reap the benefits with sessions recommended at least twice a month for the first couple of moths followed up with monthly sessions to maintain.

“The treatment itself is actually relaxing. It helps to plump up my cheeks, deep lines were less obvious. Tones and brightens my skin.”

Prices start from 65 euros

For a free consultation or to find out more information please contract CostaSpine, this special will be running from the 12th of February to the 16th of February. Don’t delay and get your booking secured now on

Your Health Excelled


Whiplash and its Hidden Dangers

Whiplash and its Hidden Dangers

Whiplash is a non-medical term describing a wide variety of injuries to the neck caused when the neck is violently thrusted in one direction and then another, creating a whip-like movement. These type of injuries are most commonly experienced by people who are involved in car vehicle accidents, but also not limited from falls, sports injuries, work injuries, and other incidents.

Whiplash injuries most often result in sprain-strain of the Cervical spine (neck). Most commonly the ligaments that help support, protect, and restrict excessive movements of the vertebrae are torn, which is called a sprain. The joints in the back of the spine, called the facet joints, are covered by ligaments called facet capsules, which seem to be particularly susceptible to whiplash injury. The discs between the vertebrae, which are essentially ligaments, can be torn, potentially causing a disc herniation

Furthermore the muscles and tendons are strained—stretched beyond their normal limits, which causes the muscle to tear. The nerve roots between the vertebrae may also be stretched and become inflamed. Even though it is very rare, vertebrae can be fractured and/or dislocated in a whiplash injury.

Stiffness and pain of the neck are the most common symptoms of a whiplash accident. Symptoms may also commonly be seen in the front and back of the neck. Turning the head often makes the pain and discomfort worse. Headache, predominately at the base of the skull, is also a common symptom, seen in more than two thirds of patients. These headaches may be one-sided (unilateral) or experienced on both sides (bilateral). In addition, the pain and stiffness may extend down into the shoulders and arms, upper back, and even the upper chest.

Following the musculoskeletal symptoms, a few patients also experience: nausea; blurred vision; dizziness and difficulty swallowing. While these symptoms are disconcerting, in most instances they disappear within a very short period of time. However if they continue, it is incredibly important to inform your doctor that they are not resolving. Vertigo (the sensation of the room spinning) and ringing in the ears may also be seen. Some unusual symptoms patients complain about are: irritability, fatigue, and difficulty concentrating. These symptoms are usually the first to disappear after a whiplash injury.

Another important and interesting aspect of whiplash is that the signs and symptoms often do not develop until 2 to 48 hours after the injury. The other big factor is the long term damage whiplash injuries cause and that is often due to disc injuries. These symptoms can normally present months or even years after the initial motor vehicle accident.

Whiplash treatable?

Active Rest:

An important aspect of whiplash management is for the patient to stay active, unless there is some serious injury that requires immobilization. Patients should not be afraid to move and be active, within reason. In addition, your doctor will often prescribe an exercise program. It is particularly important to follow this program as prescribed, so that you can achieve the best long-term benefits.

Chiropractic Manipulation/Mobilization and Physical Therapy

Ice and/or heat are often used to help control pain and reduce the muscle spasm that results from whiplash injuries. Other physical therapy modalities, such as electrical stimulation; ultrasound; ischaemic compression (soft tissue) and or dry needling, may provide some short-term relief. Spinal manipulation but more commonly mobilization techniques is the best initial treatment modality provided by a Chiropractor to treat whiplash.

If you have any signs or symptoms which have been mentioned in the above article please feel free to contact us on for a free spinal screening.

Yours in healthcare


Selecting an Athletic Shoe for You

Selecting an Athletic Shoe for You

Often people will choose fashion over functionality when buying athletic shoes. Always over-looking the fact that poor-fitting shoes can thus cause pain throughout the body. Reason being footwear plays such a critical role in the function of joints and bones. It is essential that runners and athletes choose the right shoe which will help prevent pain in your back, hips, knees, and feet.

Unfortunately, there is no perfect shoe for everyone as we are all unique—feet are all different, every shoe has different features, and overall comfort is a very personal and subjective decision. For this reason, it is recommended that you first determine your foot type: normal, flat, or high-arched.

Normal Foot

Normal feet have a usual-sized arch and will leave a wet footprint that has a flare, but shows the connection between the forefoot and heel by a broad band. A normal foot will heel strike on the outside of the heel and it rolls slightly inward to absorb shock.

Preferred shoes: Stability shoes with a slightly curved shape.

Flat Foot

This type of foot has a no or a low arch and leaves a print that looks like the whole sole of the foot. It usually implies an over-pronated foot—one that strikes on the outside of the heel and rolls excessively inward (pronates). Over time, this can cause overuse injuries.

Best shoes: Motion-control shoes or high-stability shoes with firm midsoles. These shoes must be fairly resistant to twisting or bending. We strongly recommend to stay away from highly cushioned, highly curved shoes, which lack stability features.

High-Arched Foot

The high-arched foot leaves a print showing a very narrow band—or no band at all—between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Reason being the foot doesn’t pronate enough, usually it’s not an effective shock absorber.

Best shoes: Cushioned shoes with plenty of flexibility to encourage foot motion. Avoid motion-control or stability shoes, which reduce foot mobility.

When buying shoes try implementing the following rules:

  • Match the shoe to the sport: Choose a shoe specific for the activity in which you will participate. Running shoes are predominately made to absorb shock as the heel strikes the ground. In contrast, tennis shoes provide more side-to-side stability. Walking shoes allow the foot to roll and push off naturally during walking, and they usually have a fairly rigid arch, a well-cushioned sole, and a stiff heel support for stability.
  • Ideally if you can shop at specialty stores that specialize in athletic shoes: Employees at these stores are often trained to recommend a shoe that best matches your stride pattern and foot type (explained above).
  • Look for your shoe late in the day: If possible, shop for shoes in the afternoon or after a workout. This is normally when your feet are generally at their largest. Remember when you shop bring a pair of socks which you will normally wear during exercise, and if you use orthotic devices for postural support, make sure you wear them when trying on shoes.
  • Ensure your feet are measured every time: It’s important to have the length and width of both feet measured when shopping for shoes. Reason being as one gets older usually one foot is slightly bigger than the other. Another good tip from Podiatrists is that your feet should be measured when you are weight-bearing, because the foot elongates and flattens when you stand, affecting the measurement and the fit of the shoe.
  • Make sure the shoe fits correctly: Choose shoes for their fit, not by the size you’ve worn in the past. The shoe should fit with an index finger’s width between the end of the shoe and the longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes to make sure it remains comfortable.

How Long Do Shoes Last?

After purchasing a pair of athletic shoes, don’t run them into the ground. While estimates vary as to when the best time to replace old shoes is, most experts agree that between 300 and 500 miles is optimal. In fact, most shoes should be replaced even before they begin to show signs of moderate wear. Once shoes show wear, especially in the cushioning layer called the mid-sole, they also begin to lose their shock absorption. Failure to replace worn shoes is a common cause of injuries like shin splints, heel spurs, and plantar fasciitis.

Yours in Healthcare


Pregnancy Tips for Expecting Mothers

Pregnancy Tips for Expecting Mothers

As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 10 to 15 kilograms, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low-back pain at some point during their pregnancies. This is especially true during late pregnancy, when the baby’s head presses down on a woman’s back, legs, and buttocks, irritating her sciatic nerve. And for those who already suffer from low-back pain, the problem can become even worse.

During pregnancy, a woman’s center of gravity almost immediately begins to shift forward to the front of her pelvis. Although a woman’s sacrum-or posterior section of the pelvis-has enough depth to enable her to carry a baby, the displaced weight still increases the stress on her joints. As the baby grows in size, the woman’s weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks. In compensation, the normal curvature of the upper spine increases, as well.

While these changes sound dramatic, pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances, making pregnant women prone to having awkward trips and falls.

What Can You Do?


  • Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren’t active before your pregnancy, check with your doctor before starting or continuing any exercise.
  • Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not require jerking or bouncing movements. Jogging can be safe for women who were avid runners before becoming pregnant-if done carefully and under a doctor’s supervision.
  • Be sure to exercise in an area with secure footing to minimize the likelihood of falls. Your heart rate should not exceed 140 beats per minute during exercise. Strenuous activity should last no more than 15 minutes at a time.
  • Stop your exercise routine immediately if you notice any unusual symptoms, such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations

Health and Safety

  • Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.
  • When picking up children, bend from the knees, not the waist. And never turn your head when you lift. Avoid picking up heavy objects, if possible.
  • Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you’re tired, or lie down and elevate your feet for a few moments when you need a break.

Pregnancy Ergonomics: Your Bed and Desk

  • Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length “body pillows” or “pregnancy wedges” may be helpful. Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
  • If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level, and place your feet on a small footrest to take pressure off your legs and feet. Take periodic breaks every 30 minutes with a quick walk around the office.


  • Eat small meals or snacks every four to five hours-rather than the usual three large meals-to help keep nausea or extreme hunger at bay. Snack on crackers or yogurt-bland foods high in carbohydrates and protein. Keep saltines in your desk drawer or purse to help stave off waves of “morning sickness.”
  • Supplementing with at least 400 micrograms of folic acid a day before and during pregnancy has been shown to decrease the risk of neural tube birth defects, such as spina bifida. Check with your doctor before taking any vitamin or herbal supplement to make sure it’s safety for you and the baby.

How Can Your Doctor of Chiropractic Help?

Before you become pregnant, your doctor of chiropractic can detect any imbalances in the pelvis or elsewhere in your body that could contribute to pregnancy discomfort or possible neuromusculoskeletal problems after childbirth.

Many pregnant women have found that chiropractic adjustments provide relief from the increased low-back pain brought on by pregnancy. Chiropractic manipulation is safe for the pregnant woman and her baby and can be especially attractive to those who are trying to avoid medications in treating their back pain. Doctors of chiropractic can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.

Chiropractic care can also help after childbirth. In the eight weeks following labor and delivery, the ligaments that loosened during pregnancy begin to tighten up again. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state-to prevent muscle tension, headaches, rib discomfort, and shoulder problems.

Yours in healthcare


The Dreaded ‘O’ for Woman: Old and Osteoporosis

The Dreaded ‘O’ for Woman: Old and Osteoporosis

The aging process unfortunately comes for everyone, a major concern however is especially for women and their bone health. Through aging there are many risks and one of them is osteoporosis (porous bone) also known as a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue.

Osteopenia and Osteoporosis put women in danger of bone fractures, in particular hip fractures. One way to combat and slow the effects of Osteoporosis is through calcium supplementation. Calcium is important for women who have family members with issues of bone tissue loss and low bone mass. Calcium is required on a regular daily basis, not only for healthy bones but also for healthy teeth, proper function of the heart, muscles and nerves in the body. The body cannot produce calcium, it must be consumed through food and supplements. There are many good sources of calcium that can help us avoid bone health issues later in life.

Some of the best sources of calcium include nuts such as almonds and cashews. A reasonable source of calcium can also be found in dairy products such as yogurt, cheese and milk. Dark leafy vegetables such as broccoli and asparagus can also be consumed for more calcium in your everyday diet. Be sure to also eat enough protein and include additional calcium in your diet. Protein is by itself a critical component of bones, making up a quarter of their total mass and roughly half of their volume. If you are interested in taking supplements of calcium, talk to your Chiropractor about which dose is best for your age range. If you wanting to know immediateky you can visit this site:

Post-menopausal woman have decreased levels of Estrogen and this decreased levels can further worsen their Osteoporosis condition. It is crucial that all women over the age of 50 do some form of resistance training to increase their tone and their overall bone mass. It is the body’s protective mechanism known as ‘Wollfs Law’ bone in a healthy person or animal will adapt to the loads under which it is placed. If loading on a particular bone increases, the bone will remodel itself over time to become stronger to resist that sort of loading. If you wanting to know which resistance trainers to use here in Marbella, Spain we strongly encourage all our clients to have a free consultation with our affiliated Personal Trainers at MFit Marbella (

Yours in Healthcare


Food Glorious Food, Healthy Alternatives

Food Glorious Food, Healthy Alternatives

We all dream of living a life where we can eat anything and everything we desire without it affecting our health. All these shake and unrealistic weight loss diets are popping up left, right and centre with more and more people buying into ‘Quick Fix’ diets. The reality is, you CAN eat food AND still be healthy. Living a healthy lifestyle doesn’t have to be restricted and your meals certainly don’t have to resemble a Rabbits dinner. There are simple and quick ways to nourish your body and lower your calorie intake without compromising on taste.

A lot of our habits with food are in our mind set towards food. We think we need heavy, starchy meals in order to feel full. As much as carbohydrates are a vital part of our day to day nutrients, there are so many ways to eat them without having the heavy stuff! Complex carbohydrates and food containing high levels of refined sugar, salt and sodium often leave us feeling weak and bloated.

Here are a few tips on healthy food swaps you can make with your day to day meals.

  1. Spaghetti Vs Courghetti – What’s not to about love spaghetti/pasta/lasagne? It is delicious and great to have… In moderation. Studies have found when making the swap from spaghetti to courghetti, that it wasn’t actually the spaghetti people were craving. It was the feeling of having spaghetti alongside the popular dishes, such as bolognaise.  Try swapping your pasta/spaghetti for spiralized courgette or butternut squash the next time you are having a craving for Italian food, and swap your lasagne sheets for sliced aubergine or courgette. It is much lower in calories and higher in Fibre. Upping your fibre is great for fat loss and vegetables are naturally much lower in carbohydrates.


  1. White Rice Vs Cauliflower Rice – OK, you’re avoiding white rice in favour of brown, but are you ready for the next level? Try riced cauliflower or broccoli instead. This trend has gained widespread popularity, with major brands and supermarkets selling their own version.When grated finely into rice like texture, these healthy vegetables take on the delightful, fluffy texture of rice and provide a neutral flavour profile that supports any dish you’d usually make with rice. If you’re counting calories, the count on a cup of cauliflower rice is a slim 25, while a cup of cooked brown rice has 218 calories. This clever swap is a great way to include more veggies in your diet while continuing to make the dishes you love. Give it a go!


  1. Crisps and dip Vs Sliced Vegetables and homemade dips – Snacks! We all love snacking, but let’s face it once those Pringles have been popped, there is definitely no stopping! When you’re craving a salty, fatty snack like crisps and dip, reach for hummus and veggies instead. Veggies provide the crunch you need without the high calories, sodium and fat of fried crisps. Creamy dips with fatty bases find a satisfying replacement in rich, creamy hummus. The chickpeas, aka garbanzo beans, in hummus are full of health benefits, and research has shown they support heart health, liver function, low cholesterol and more. Start by making your own dips, hummus is quick and easy to make!


  1. Shop Bought Granola Bars Vs Homemade Granola Bars – If you’re on-the-go, there’s a good chance granola bars seriously simplify your life. (Hellooo, easy breakfast.) Thing is, shop-bought bars that look healthy are often loaded with high-fructose corn syrup and lacking in nutrients. Avoid the excess, refined sugar and empty calories with homemade granola bars where YOU control the ingredients. On the run? Wrap individual bars with parchment paper and tie them with string for easy portability. No time to waste on baking? If you are local to Marbella, our fellow Costa Spiner is the creator of all things sweet but healthy! Check her page, Balanced Bites Marbella on Instagram and Facebook for all things homemade, healthy and designed to give you the right balance of nutrients. Don’t give in to the sugary, quick fixes! They will always leave you feeling drained, and are, in all honesty just no good for you.


  1. Coffee Vs Herbal Tea – How often do you hear yourself saying, “I can’t live without coffee!” Monday mornings may call for a LARGE coffee—with a double shot of espresso. By 11 a.m., you get the jitters. By 2 p.m., you need another cup, and so the dependence on coffee carries on through the week. One unfortunate side effect of coffee is the crash, which can keep you from getting much done around the 2 p.m. slump. So, what can you do? Try Chai or green tea. Replacing your usual coffee with tea may give you a boost without the crash. Chai, has enough caffeine to keep you alert while boasting a long list of health benefits to kick start your day. Green tea is also packed with a list of health benefits. Yes, if you drink a cup of green tea every day, you are receiving a relatively small dose of caffeine compared to coffee, but Green Tea is said to help prevent cancer, lower your cholesterol and help aid weight loss. Try first by lowering your coffee intake and replacing it with a tea. We are not saying you have to go cold turkey with coffee, but reducing it could be very beneficial to you in the long term! And you never know, this small step could lead to you giving it up completely!

We hope these simple swaps have been helpful to you! Be sure to contact us at CostaSpine should you require any further help on becoming the healthiest version of you.Ask our expert Justine who is the owner of Balanced Bites for any other healthy alternatives.

Yours in Healthcare