Oak Osteopathy

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💪 I Help Men 35-65 Finally Recover From Back Pain
🎖 Osteopath (BSc) | Yoga Teacher (RYS) | Strength Coach (NTC)
👉 Book In Here https://oakosteopathy.eu1.cliniko.com/bookings
🔥 Free ABC's Of Low Back Pain Guide: https://subscribepage.io/2ULJqD

08/03/2026

Powerlifting is one of the most honest tests of strength.

You quickly find out where your limits are.

Compared to the average person, those numbers might look strong. But when you train around serious lifters, you realise just how high the ceiling really is.

Along the way, powerlifting has taught me about neural drive, structural balance, movement variability, and how to keep my body healthy while pushing heavy weight.

Respect to the powerlifters. Absolute machines.

Download the free PDF: The ABCs of Low Back Pain — link in my bio.

Peace ☮️

07/03/2026

Tightness in the chest, upper back, and abs can all contribute to spinal pain.

Think about it like this: if you grab your pec and squeeze it tightly, it naturally pulls your shoulders and neck forward. Over time, that kind of tension can create strain through the neck, upper back, and even further down the spine.

A big part of rehabilitation is learning to release some of that tension.

One of the first things I teach my online clients is to slow down, breathe, and actually listen to their nervous system while they stretch.

Your body will often tell you where it needs attention. When you move into a position and it feels like a deep, relieving stretch, that’s often a good sign you’re opening an area that has been tight for a long time.

The goal isn’t forcing anything. It’s exploring movement, breathing into the position, and gradually creating more space in the body.

Over time, that extra slack can help your spine move better and reduce unnecessary strain.

If you want a step-by-step system for rebuilding your back:

Download the free PDF: The ABCs of Low Back Pain — link in my bio.

Peace ☮️

06/03/2026

Your spine is incredibly adaptive.

Here I’m doing sit-ups over a glute ham raise with a 15kg weight in full spinal extension. This is an advanced movement and definitely not where you should start if you currently have back pain.

But it shows something important.

The muscles at the front of your spine – your hip flexors, abs, and obliques – can become long and strong over time when you progressively load them through range.

Most people only think about the muscles in the back when they think about back pain. But a huge amount of the stability and movement of your spine actually comes from the muscles at the front of your body.

If you patiently build capacity, your spine adapts.

You start with beginner-friendly movements, learn to listen to your body, and slowly apply progressive overload.

Over time, your body becomes stronger, more resilient, and much more confident moving through range.

If you want a step-by-step system for rebuilding your back:

Download the free PDF: The ABCs of Low Back Pain — link in my bio.

Peace ☮️

05/03/2026

Most people have never opened the front line of their body properly.

The pullover is an incredible way to start warming up and stretching tissues through the diaphragm, abs, pecs, lats, and even the front of the neck.

Start with a few gentle reps, then breathe into the position and explore where the tightness is.

You might be surprised how much relief you feel through your shoulders, chest, and spine when this line begins to open.

Download the free PDF: The ABCs of Low Back Pain — link in my bio.

Peace ☮️

05/03/2026

David works at a desk all day and came to me struggling with persistent low back pain.

Instead of looking for a quick fix, he committed to the process.

He learned how to move again.
He opened up tight areas through targeted stretching.
He strengthened his back and hips.
He learned how to breathe properly and down-regulate his nervous system.

Most importantly, he did the work consistently.

Now he’s confidently pain-free and knows how to take care of his body so the pain doesn’t come back.

If you’re stuck with back pain and feel like nothing has worked, there is a way forward.

I’ve helped over 170 people leave a 5-star review after fixing their back pain.

Download the free PDF: The ABCs of Low Back Pain - link in my bio.

If you want help rebuilding your back properly, you can also work with me:

In clinic in Cork or online from anywhere in the world.

Peace ☮️

04/03/2026

I know it looks like an exorcism. You might even turn a few heads in the gym.

But opening the front of your body like this can be a powerful step in back pain rehabilitation.

A lot of people only focus on the muscles in the back when they have back pain. But remember, half of your body sits above the belly button. If the tissues at the front of the body are tight, they can pull your shoulders forward and contribute to neck pain, upper back pain, and even lower back pain.

This movement helps open the pecs while also creating space through the chest, neck, and front of the torso. When these areas relax and lengthen, the spine often moves more freely and other exercises start to feel much better.

You can see me here exploring where the tightness is and breathing into those areas using pressure breathing to enhance the stretch and create more expansion through the thorax.

This is an advanced version, but I also use supported versions of this exercise with many of my clients when starting their rehabilitation.

Even if you are not rehabbing an injury, this can feel amazing after training. I actually filmed this right after bench pressing 100kg for four reps and it helped loosen everything back up.

If you want to learn how to rebuild your back properly:

Download the free PDF: The ABCs of Low Back Pain — link in my bio.

Peace ☮️

03/03/2026

Yesterday I did a 100 kilo Jefferson curl for four reps.

Today my back is sore.

But it’s not injured.
It’s just worked.DOMS.

And that’s a very different thing.

For years I had this photo as my screensaver of my wife lifting me up in her arms.

And honestly… I felt a bit emasculated.

Not because of the photo —
But because I was afraid to lift her.

My back used to hurt.
I was scared I’d make it worse.

Now?

100 kilos is nearly two wives.

Hey — don’t get any ideas there, fellas.

But the point is this:

Build strength gradually.
Respect pain.
Load your spine intelligently.

And one day you won’t even think twice about picking up the people you love.

Download the free PDF: The ABCs of Low Back Pain — link in my bio.

Peace ☮️

02/03/2026

The Jefferson curl might be one of the most misunderstood back exercises out there.

When done properly, it can build real strength through your hamstrings, lower back, and upper back. It teaches your spine how to flex under control and load, instead of fearing flexion altogether.

The key is this:

Do not push through pain.
Warm up properly.
Build it gradually.

Start with bodyweight or even hold onto support. Add load slowly over time. When progressed patiently, this movement can create a traction effect through the lumbar spine and SI joint, loading smaller spinal segments that planks, RDLs, and standard deadlifts often miss.

Over time, you stop being afraid of bending. You stop hesitating when lifting something off the floor. Because you have trained heavier than real life demands.

If you want to understand how to rebuild your back safely and progressively:

Download the free PDF: The ABCs of Low Back Pain — link in my bio.

Full YouTube tutorial linked in my bio as well where I break this down step by step.

Peace ☮️

Make your weakest link your strongest.What would you do if you weren’t afraid of back pain?
02/03/2026

Make your weakest link your strongest.
What would you do if you weren’t afraid of back pain?

01/03/2026

If you want to rebuild your back, start here:

I am unstoppable.

Not in an ego way.
In a disciplined way.

Prioritise it.
Study it.
Practice every single day.

Strengthen your legs.
Open your hips.
Restore your thoracic spine.
Learn how your spine actually moves.

Learn from flare-ups instead of fearing them.
Learn from people who’ve already fixed their backs.
Follow a system instead of guessing.

Flexibility and strength.
Control and confidence.
Repetition and patience.

Say it again:

I am unstoppable.

If you want a clear starting point, download the free PDF: The ABCs of Low Back Pain – link in my bio.

There’s also full rehab tutorials on my YouTube channel, linked in bio.

Peace ☮️

Address

Phenom Gym, Unit 6 Monahan Road, Ballintemple
Cork
T12V206

Opening Hours

Monday 8am - 8pm
Tuesday 8am - 8pm
Wednesday 8am - 8pm
Thursday 8am - 8pm
Friday 8am - 8pm

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