Dr. Waseem Osteopathic & Wellness

Dr. Waseem Osteopathic & Wellness Oh Hi! . Our goal is to facilitate widespread accessibility to non-invasive, fast, long-term relief for the millions affected by painful injuries and ailments.

I'm Waseem, a Chiropractor, Osteopath, Physiotherapist and Health Enthusiast
We are trying to help everyone who is suffering from health & pain due to neurologicaly & physically
We are one of the leading Chiropractic, Osteopathic & Wellness Center "LIVE PAIN FREE & HEALTHY"
"The Revolution of your Health"

Health is the virtue of Happiness

14 years of extensive experience as

a Physiotherapist, Osteopath & Chiropractor Specialist. Specialized Skills:
• Pain management
• Neuro & Cardiac Rehabilitation
• Sports Injuries Rehabilitation
• Soft tissue manipulation like Trigger point release and Myofascial release
• Dual Zone Myofascial Release
• Therapeutic exercise training
• Endurance training
• Postural education
• Healthcare Management
• Patient Care & Assessment
• Problem solving skills
• Active Listener
• Conflict management skills
• Clinical skills inclusive of orthopedic, sports medicine, neurological, prosthetic/orthotics. Being hard working, skillful and soft spoken are added qualities which helps me in building good reputation with the patient. Our philosophy is, It doesn’t matter who you are or what condition you have, everyone has a spine, everyone has a nervous system. When there is interference in the nervous system, the person cannot live and express life to their full potential. Everyone can benefit from a healthy spine and body. Keep your spine aligned by getting chiropractic adjustments and keep your body healthy and pain free.

🛌 The "Bedside Reset" — Activate Your Body Before Your Feet Hit the Floor!​Headline: Transition from Rest to Ready with ...
16/04/2026

🛌 The "Bedside Reset" — Activate Your Body Before Your Feet Hit the Floor!
​Headline: Transition from Rest to Ready with Gentle Awakening! ✨

​In 2026, we prioritize Early-Phase Activation. The moments right after you wake up are the best time to "prime" your nervous system and lubricate your joints. By using the edge of your bed for support, you can safely wake up your core, hips, and ankles while your center of gravity is low. This routine ensures that when you finally stand up, your foundation is stable and your body feels light and ready for the day. 🛡️🌅

​Why it works:
​Safe Transition: Gradually increases your heart rate and circulation, reducing that "morning wooziness" when standing up. ⚖️

​Lower Body Primer: Wakes up the glutes and ankles, providing immediate stability for those first few steps of the day. 👣
​Spinal Decompression: Uses gentle seated movements to create space in the vertebrae after hours of lying flat. 🏗️🔓

​The Approach:
​Sit Tall: Scoot to the very edge of the bed with your feet flat on the floor to engage your posture immediately.
​Flow with Breath: Use deep inhalations to help expand your ribs and "inflate" your energy levels.

​⚠️ Medical Disclaimer: This content is for educational purposes only. If you experience dizziness or orthostatic hypotension when sitting up quickly, please consult your doctor. Always move slowly and ensure you have a firm grip on the mattress or a nearby stable surface.


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THE DIFFERENT TYPES OF BACK PAIN 🦴🔴Cervical Upper°Pain at the upper neck°Near the base of the skull°Often caused by poor...
31/03/2026

THE DIFFERENT TYPES OF BACK PAIN 🦴

🔴Cervical Upper

°Pain at the upper neck

°Near the base of the skull

°Often caused by poor posture or tension

🔴Cervical Lower

°Pain in the lower neck and upper shoulders

°Common with long screen time or bad posture

🔴Thoracic Upper

°Pain in the upper back

°Between the shoulder blades

°May be due to muscle strain or stiffness

🔴Thoracic Middle

°Pain in the middle back

°Around the center of the spine

°Less common but can be posture-related

🔴Lumbar

°Pain in the lower back

°Just above the waist

°Most common type (lifting, sitting, strain)

🔴Sacroiliac

°Pain where spine meets pelvis

°Can affect one or both sides

°Often linked to joint inflammation or imbalance

🔴Coccyx

°Pain at the tailbone

°Base of the spine

°Can be caused by sitting too long or injury

! Common Causes

°Poor posture

°Muscle strain

°Sedentary lifestyle

Injury or improper lifting

Tips for Relief
°Maintain proper posture

°Stretch and exercise regularly

°Avoid prolonged sitting

°Use ergonomic support

See a doctor if pain is severe, persistent, or radiates to legs




👣 Foot & Ankle Foundation — Strong Roots for a Steady Life​ Your Balance Starts at the Ground Floor. It’s Time to Give Y...
30/03/2026

👣 Foot & Ankle Foundation — Strong Roots for a Steady Life
​ Your Balance Starts at the Ground Floor. It’s Time to Give Your Feet a Promotion!

🌅✨
​Did you know your feet have 26 bones and over 30 joints? As we age, these "forgotten" muscles can get a bit sleepy, leading to wobbles and that "heavy" feeling when we walk. But here’s the good news: Foot and Ankle Strength is the ultimate insurance policy for your independence!
​By waking up the tiny muscles in your arches and the stabilizing tendons around your ankles, you aren't just "exercising"—you’re sharpening your body’s connection to the ground. It’s the secret to navigating uneven grass, gravel paths, and slick floors with total confidence. 🛡️

​Why "Ankle Resilience" is Your #1 Longevity Tool:

✅ Fall Prevention: Strong ankles act like "shocks" that catch you if you trip. 🛡️

✅ Fluid Circulation: Pumping your ankles (Ankle Pumps) helps push blood back up to your heart, reducing swelling. 💓

✅ Better Posture: Your alignment starts at your base; strong arches mean happier knees and hips! 🦒

​The "Toe-Tapping" Challenge: 🪑 While you’re reading this or having your morning tea, try "The Alphabet Trace." Lift one foot and draw the letters A-Z in the air with your big toe. Feel that "burn" in your ankle? That’s your stability muscles waking up! 🖊️✨


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08/03/2026

🌟 Are you or someone you know tall and struggling with persistent back pain or neck pain? In this eye-opening video, we dive deep into the surprising reasons why taller individuals often face these common ailments. From biomechanics to posture, we'll uncover how height impacts your spine health and gives practical tips on managing and preventing discomfort.

🏋️‍♂️✨ Don't let back pain and neck pain dictate your life—understand the science behind them and discover solutions that can help you feel better!

➡️ Make sure to LIKE, SUBSCRIBE, and HIT 👋 the notification bell so you don’t miss any crucial health tips! 🔔👌

Being tall comes with its perks but constant neck pain and back pain should not be one of them 🧍‍♂️ Tall bodies usually have longer spines which means more mechanical stress on the neck and lower back. Long sitting hours, screen use, and standing for work can put extra pressure on the spine. Most desks, chairs, and screens are built for average height so tall people often end up slouching without even noticing. That leads to forward head posture, rounded shoulders, and lower back pain over time.

Daily triggers are everywhere 📱 A low laptop screen, looking down at your phone, poor desk height, unsupported pillows, and long hours of sitting can all strain the neck and back. When posture slips, muscles stay tight and the spine works harder than it should.

What helps is simple and effective 💻 Raise your screen to eye level so your neck stays neutral. Use adjustable seating that supports your height. Strengthen your core and upper back for better posture and spine support. Take posture breaks during the day and stretch your neck and shoulders. Small ergonomic changes can reduce strain and help you feel better.

Tall does not have to mean painful
✨ With the right posture habits and workspace setup, you can stay strong, supported, and pain free.

( neck pain, tall people, back pain, posture correction, ergonomics, tall height, spine health, desk setup, posture tips )

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07/03/2026

Unlock the ultimate secrets to conquering knee pain in our latest video, "Conquer Knee Pain: Osteoarthritis Management Secrets That Work Wonders!"

🤩 Are you tired of living with osteoarthritis discomfort? Discover effective and practical knee pain management strategies that can dramatically improve your quality of life!

🌟 From game-changing exercises to nutritional tips and innovative therapy methods, we’ve got you covered. Don't let osteoarthritis hold you back any longer!

❄️ Join our growing community and take your first step towards pain-free living.

👋 Click play now and embrace a healthier, more active lifestyle!💪👟

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🦴 Herniated Disc (Slip Disc) – A Common Cause of Back & Leg PainDo you feel lower back pain that travels down your leg?I...
04/03/2026

🦴 Herniated Disc (Slip Disc) – A Common Cause of Back & Leg Pain
Do you feel lower back pain that travels down your leg?
It could be due to a Herniated Disc, where the inner soft part of the spinal disc slips out and presses on the nerve root, causing pain, numbness, or tingling.

⚠️ Common Symptoms:

✔ Lower back pain
✔ Pain radiating to the leg (Sciatica)
✔ Numbness or tingling in the leg
✔ Muscle weakness
✔ Difficulty in bending or sitting for long time
🩺 How Physiotherapy Helps:
✔ Pain relief therapy
✔ Spinal mobilization techniques
✔ Core strengthening exercises
✔ Posture correction
✔ Sciatica management
Early physiotherapy treatment can help reduce pain, improve mobility, and prevent surgery in many cases.

📍 Dr. Waseem Osteopathic & Wellness
Near Fateh Standard School, Subhaspura
Expert care for back pain, sciatica, and spine problems.




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🦵 What is Sciatica?Pain caused by irritation or compression of the sciatic nerve, running from your lower back down your...
04/03/2026

🦵 What is Sciatica?

Pain caused by irritation or compression of the sciatic nerve, running from your lower back down your leg.

⚡ Common Symptoms

Sharp, shooting pain in the lower back, buttock, or leg

Tingling, numbness, or burning sensations

Weakness in the leg or foot

Pain worsens with sitting, standing, or bending

🔧 Common Causes

Herniated or bulging discs

Spinal stenosis (narrowed spine)

Muscle tightness or trauma

Poor posture or repetitive strain

💪 Relief & Recovery

Stretching and strengthening exercises for back and legs

Heat or ice therapy for pain relief

Physical therapy and posture correction

Pain medications or injections for severe cases

🌟 Prevention Tips

Keep your core and back muscles strong

Avoid prolonged sitting or heavy lifting

Maintain proper posture

Early care improves recovery and reduces flare-ups

🔗
https://youtu.be/Ec2P2B7DdIk?si=p9h9q1ym2ws3DoIQ

https://youtu.be/g702vvEbc5s?si=2jELBvyup9mgpbqd

27/02/2026

“Say Goodbye to Elbow Pain: Proven Treatments for Tennis Elbow That Actually Work!”

🎾 Struggling with tennis elbow? Say Goodbye to Elbow Pain!
Discover effective treatments for elbow pain that will have you back in the daily life in no time!

This comprehensive guide covers everything from proven home remedies to advanced therapies designed to ease inflammation and improve mobility.

🎾 🌟 In this must-watch video, we dive deep into effective treatments for tennis elbow, a common condition that can hinder your vibrant lifestyle.

✨️ Watch as we explore easy-to-follow exercises, tips for prevention, and expert opinions, all aimed at reducing the discomfort of tennis elbow.
Whether you're a weekend warrior or a seasoned athlete, this video will equip you with the knowledge needed to defeat elbow pain.

Discover expert insights, tried-and-true exercises, and cutting-edge therapies that alleviate elbow pain and offer long-lasting relief. Whether you're an avid tennis player or just experiencing discomfort in your elbow, our comprehensive guide is tailored for everyone.

Don’t let tennis elbow hold you back! Tap into our valuable tips and reclaim your life!

➡️ 👍💪 Hit subscribe for more health tips, and share your thoughts or questions in the comments below!

Here is a clear, step-by-step detailed explanation of each elbow pain exercise, including how to do, repetitions, benefits, and precautions. These are commonly used for tennis elbow (lateral epicondylitis) and golfer’s elbow (medial epicondylitis). 💪

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1️⃣ Wrist Flexor & Extensor Stretch

🔹 Wrist Flexor Stretch

How to do:

Extend the affected arm straight in front

Palm facing up

With the other hand, gently pull fingers downward and backward

Feel stretch in inner forearm

Hold: 20–30 seconds
Reps: 3–5 times

🔹 Wrist Extensor Stretch

How to do:

Arm straight, palm facing down

Gently pull fingers downward toward body

Benefits:
✔️ Reduces muscle tightness
✔️ Improves flexibility
✔️ Decreases tendon stress

⚠️ Do not bounce; stretch should be gentle

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2️⃣ Eccentric Wrist Extension (Most Important Exercise)

How to do:

Sit with forearm supported on table

Palm facing down, holding light weight (0.5–2 kg)

Use the other hand to lift wrist up

Slowly lower the weight down using affected wrist

Reps: 10–15
Sets: 2–3

Benefits:
✔️ Promotes tendon healing
✔️ Improves load tolerance
✔️ Best evidence-based exercise for elbow pain

⚠️ Mild pain is acceptable, sharp pain is not

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3️⃣ Grip Strengthening

How to do:

Use hand gripper / soft ball / rolled towel

Squeeze and hold

Hold: 5 seconds
Reps: 10–15
Sets: 2–3

Benefits:
✔️ Improves forearm strength
✔️ Reduces stress on elbow joint
✔️ Enhances hand function

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4️⃣ Ball Squeeze Exercise

How to do:

Hold a soft rubber ball or sponge

Squeeze firmly

Relax slowly

Hold: 3–5 seconds
Reps: 15–20

Benefits:
✔️ Strengthens finger flexors
✔️ Improves circulation
✔️ Reduces stiffness

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5️⃣ Forearm Supination & Pronation

How to do:

Hold dumbbell/hammer/stick vertically

Elbow at 90° by side

Rotate palm up (supination) and down (pronation)

Reps: 10–15
Sets: 2

Benefits:
✔️ Improves forearm rotation
✔️ Strengthens deep muscles
✔️ Stabilizes elbow joint

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6️⃣ Towel Twist Exercise

How to do:

Hold towel with both hands

Twist as if wringing water

Alternate directions

Reps: 10–15

Benefits:
✔️ Strengthens wrist and forearm muscles
✔️ Improves coordination
✔️ Functional strengthening

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7️⃣ Weight Bearing Exercises

🔹 Wall Push-ups

How to do:

Hands on wall

Slowly bend elbows and push back

🔹 Table Lean

Lean body weight on palms

Reps: 10–15

Benefits:
✔️ Improves joint stability
✔️ Enhances tendon loading
✔️ Builds endurance

⚠️ Start with wall → progress to floor

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8️⃣ Elbow Range of Motion (ROM)

How to do:

Bend elbow fully → straighten

Rotate forearm palm up & down

Reps: 15–20

Benefits:
✔️ Prevents stiffness
✔️ Maintains joint mobility
✔️ Improves blood flow

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9️⃣ Self Myofascial Release (SMR)

How to do:

Use tennis ball / foam roller

Place under forearm muscles

Roll slowly over tight areas

Time: 1–2 minutes

Benefits:
✔️ Reduces muscle tightness
✔️ Improves circulation
✔️ Decreases pain sensitivity

⚠️ Avoid rolling directly on painful bony areas

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🔁 Exercise Frequency

Once or twice daily

Stretching → strengthening → SMR (best order)

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🎯 Role of Physiotherapy

✔️ Pain reduction
✔️ Correct exercise progression
✔️ Activity modification
✔️ Manual therapy & taping if needed

▪️Book your session today

𝐂𝐚𝐥𝐥 𝐍𝐨𝐰 : 094612 34787

Disclaimer: This video is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before starting any new exercise routine.


QUICK MORNING WORKOUT – For a Flatter Belly 🔥Start your day with this complete core-focused routine that activates abs, ...
23/02/2026

QUICK MORNING WORKOUT – For a Flatter Belly 🔥

Start your day with this complete core-focused routine that activates abs, glutes, legs, and upper body for balanced fat loss and muscle engagement.

1️⃣ Squat
Targets: Glutes, quadriceps, hamstrings, core
Keep chest upright, knees tracking over toes, and push hips back. Engages lower body while activating the core for stability.

2️⃣ Bicycle Crunch
Targets: Re**us abdominis, obliques
Rotate your torso fully and extend one leg at a time. Focus on controlled twisting to maximize oblique activation.

3️⃣ Plank
Targets: Deep core (transverse abdominis), shoulders
Maintain a straight spine, tighten your core, and avoid hip sagging. Builds endurance and core stability.

4️⃣ Lunge
Targets: Glutes, quads, hamstrings
Step forward, lower with control, and keep front knee aligned with ankle. Excellent for unilateral strength and balance.

5️⃣ Crunch
Targets: Upper abdominal muscles
Lift shoulders off the floor using abdominal contraction—not neck pulling. Slow, controlled movement improves muscle engagement.

6️⃣ Push-Up
Targets: Chest, shoulders, triceps, core
Keep body in one straight line. Engage core to prevent lower back arching.

7️⃣ Plank Jacks
Targets: Core, shoulders, hip flexors
Jump feet out and in while holding plank position. Adds cardio element for fat-burning efficiency.

💡 Tip: Focus on clean form, steady breathing, and core engagement in every rep. Consistency builds results.

https://youtu.be/kRiLB0Bv25U?si=5fQfl2ZsVNY9gCpX

🧠 Seated Posture & Lumbar Spine BiomechanicsThis diagram clearly shows how sitting alignment directly affects lumbar spi...
23/02/2026

🧠 Seated Posture & Lumbar Spine Biomechanics

This diagram clearly shows how sitting alignment directly affects lumbar spine function, disc pressure, and overall spinal load. The three illustrated positions demonstrate the gradual shift in spinal stress as pelvic tilt and hip angle change.

🔹 Slouched Sitting Position
In a slumped posture, the pelvis rotates backward, creating a kyphotic curve in the lower spine. This alignment increases pressure on the intervertebral discs and stresses the posterior spinal elements. Remaining in this position for long periods is frequently linked to low back discomfort, accelerated disc wear, and decreased spinal support.

🔹 90° Back–Thigh Angle
When seated with a 90-degree hip angle, knees bent, and feet resting flat on the ground, the lumbar spine starts returning toward a neutral curve. While this posture is an improvement over slouching, some disc loading and muscular activation are still required to sustain the position.

🔹 135° Back–Thigh Angle (Optimal Alignment)
The most mechanically advantageous posture occurs at approximately a 135-degree hip angle, where natural lumbar lordosis is preserved. This position lowers disc stress, reduces spinal strain, and promotes balanced force distribution across the vertebrae. Proper pelvic support in this alignment helps maintain the spine’s natural curvature.

✨ Clinical Perspective:
Preserving lumbar lordosis while sitting is essential for reducing the risk of lower back pain, particularly in people with sedentary routines, spinal conditions, or extended work hours. Ergonomic chairs and conscious posture habits are fundamental for spinal wellness.

📌 Key Takeaway:
Healthy posture is not about stiffness—it’s about sustaining the spine’s natural curves with the least amount of stress.

https://youtu.be/Ec2P2B7DdIk?si=vWekb87fH_XdtdkA

https://youtu.be/g702vvEbc5s?si=dMpwwu_lmnDFBxYx
゚viralシalシ

20/02/2026

👉🏻TRY THESE EXERCISES FOR KNEE PAIN. 🧑🏻‍🎨SAVE& SHARE WITH YOUR FAMILY & FRIENDS WHO HAVE SUFFERING FROM KNEE PAIN.

16/02/2026

🌟 Welcome to your ultimate fitness journey! In today’s video, we dive deep into the world of foot pain, specifically focusing on plantar fasciitis and hallux valgus rehab.

🌿 Are you tired of aching feet? It’s time to reclaim your life! We’ll take you step-by-step through effective rehabilitation techniques, tailored exercises, and expert tips designed to alleviate discomfort and promote healing.

Whether you’re struggling with plantar fasciitis or hallux valgus, we’ve got your back (or, rather, your feet)!

✨️ Don’t forget to subscribe, hit that notification bell, and join our community dedicated to overcoming foot pain together! 🦶💪

🌟 Don’t forget to LIKE, COMMENT, and SUBSCRIBE for more wellness insights!

Address

Near Fateh Standard School, Subhaspura
Bikaner
334001

Opening Hours

Monday 3pm - 5:30pm
Tuesday 3pm - 5:30pm
Wednesday 3pm - 5:30pm
Thursday 3pm - 5:30pm
Friday 3pm - 5:30pm
Saturday 3pm - 5:30pm
Sunday 3pm - 5:30pm

Telephone

+917597568884

Website

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