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

22/02/2026

If you want a quick fix, there are more options than you can throw a stick at.

Crack it. Smash it. Instant relief.
“Wow, that feels amazing.”

Until it doesn’t.

If you actually want your back sorted long term, you need a system.

Load management.
Progressive strength.
Controlled mobility.
Education.
Accountability.

That’s how 169 people left five-star Google reviews after genuinely resolving their pain and becoming stronger and more confident in their bodies.

No gimmicks.
No theatrics.
Just structured, progressive rehab that works.

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

Peace ☮️

21/02/2026

What could be bigger and better?

169 five-star Google reviews.

That’s not hype. That’s consistency.

At Oak Osteopathy, exceeding expectations isn’t a slogan. It’s the standard.

If you want back pain help that actually delivers, Download the free PDF: The ABCs of Low Back Pain, link in my bio.

Follow for real rehab that works.

Peace ☮️

20/02/2026

If you are feeling pain in the Jefferson curl, you are doing it wrong.

This is not an ego lift. It is not about forcing range. It is not about pushing through discomfort to “toughen up” your spine.

The goal is progressive underload.

Start lighter than you think. Move slowly. Breathe. Let your nervous system feel safe at each degree of flexion. Your spine adapts when it feels controlled and supported, not threatened.

Strength through range beats forcing range every time.

Rebuild tolerance. Restore confidence. Then layer load gradually.

If you want a clear structure for rebuilding your back safely, Download the free PDF: The ABCs of Low Back Pain, link in my bio.

Follow me for more back pain rehab and strength guidance.

Peace ☮️

Nicola walked in barely able to walk.She could not stand up straight.She could not bend forward.The pain was keeping her...
19/02/2026

Nicola walked in barely able to walk.

She could not stand up straight.
She could not bend forward.
The pain was keeping her awake at night.
Her back was wrecked.

Fast forward.

She is now hiking fit, pain free, confident in her body, and knows exactly how to look after herself. She does her daily strengthening and mobility work. She is empowered and ready for her next big adventure.

This is what happens when you stop chasing quick fixes and start rebuilding properly.

If you are struggling with back pain, you do not have to stay stuck.

Full rehab guidance is on YouTube. Link in my bio.
Download the free PDF: The ABCs of Low Back Pain. Link in my bio.
If you want structured support, apply to Work With Me Online. Link in my bio.

Peace ☮️

19/02/2026

You probably look like a hunchback right now while reading this.

If your upper back is rounding and your shoulders are collapsing forward like Quasimodo, this exercise is gold.

The pec fly helps open your chest, restore thoracic extension, and relieve mid and upper back pain. This was one of the key movements that helped fix my shoulders after surgery and massively improved my posture.

When you’re doing it properly, it can look a bit like an exorcism. You might get a few strange looks in the gym. Ignore them. It works.

Full tutorial is live on YouTube. Link in my bio.
Download the free PDF: The ABCs of Low Back Pain. Link in my bio.

Peace ☮️

18/02/2026

If you sit all day and feel stuck in a hunched posture, this is one of the best exercises you can do.

The pullover helps restore thoracic extension, open the front of your body, and offload your lower back. I use this constantly with clients for posture correction, back pain rehab, and neck and upper back stiffness.

Start light. Move slow. Never push through pain. Progress gradually and earn the range.

Full pullover tutorial on YouTube. Link in my bio.
Download the free PDF: The ABCs of Low Back Pain. Link in my bio.

Peace ☮️

17/02/2026

I love steak.
I love my wife.

Those are completely different electrical signatures in the nervous system.
But we use the same word.

Pain is the same.

After a bad back injury, the nervous system can become sensitised. Now every sensation feels like danger. Tightness feels like damage. Stretch feels like threat. Movement feels unsafe.

But not all pain is the same.

There is:

True injury pain

Protective pain

Stretch discomfort

Nervous system guarding

Fear driven tension

If you stay in fight or flight around your back, everything feels amplified.

So the work becomes this:

Slow breathing as you move.
Restoring pain free movement first.
Gentle exposure to different positions.
Learning the difference between danger and discomfort.
Rebuilding trust in your spine.

The only way out is through graded exposure.

Your back is not fragile.
Your nervous system just needs retraining.

If you want to understand your pain properly, download the free PDF: The ABCs of Low Back Pain - link in my bio.

The full YouTube tutorial is also linked in my bio.

Peace ☮️

16/02/2026

Flexibility is not always the answer.

I see this all the time with back pain.

People feel tight
So they stretch
They stretch more
And sometimes… they feel worse.

Why?

Because some areas are “tight” for a reason.

They’re holding you together.

Certain muscles need strength and tension for mechanical leverage. If you keep stretching them without building strength, you can actually create more instability and lose neural drive.

What most people need is not more flexibility.

They need long-range strength.

That means:

Being strong at the end of your range.
Being able to contract powerfully when lengthened.
Owning the position instead of hanging in it.

If you’re going to have range, you must have strength through that range.

Otherwise, you’re just borrowing mobility without control.

I see this a lot in hypermobile clients and even some yogis. They’re trying to stretch the pain away, but what their body is actually asking for is strength and stability.

Don’t just chase length.

Build capacity in the length.

That’s how you create resilient backs.

If you’re not sure whether you need mobility or strength, start with the basics.

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

There are also full tutorials on my YouTube channel, linked there.

Work with me online or in clinic in Cork if you want a structured plan.

Peace ☮️

15/02/2026

Some of my clients come to me in absolute agony.

They think they need some advanced rehab system.
Some complicated mobility routine.
Some secret exercise nobody else knows about.

They don’t.

When someone is in a back pain crisis, the first step is not intensity.

It’s regulation.

Learn how to breathe properly.
Calm the nervous system.
Find movements that feel safe.
Avoid movements that spike pain.

That’s it.

When your system is inflamed and guarded, the goal is not to “push through.”
It’s to lower the threat level.

From there, you rebuild slowly.

Stretch gently.
Explore pain-free ranges.
Practice small, consistent movements.

Crisis first. Capacity later.

If you’re stuck in a flare-up and don’t know where to begin:

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

It will walk you through the first steps safely.

Peace ☮️

14/02/2026

You’ll see a lot of sensational “quick fixes” online.

Big dramatic techniques. Loud cracks. Viral moments.

And look, who am I to say that doesn’t work for someone somewhere.

But the reality of the clients I work with every day, both online and in clinic, is this:

True recovery is rarely a quick fix.

Back pain creates a trap.

You feel pain
You stop moving
You stiffen
You lose strength
You get more sensitive
You move even less

That’s the pain cycle.

At first, resting makes sense. If you had a cut on your hand, you wouldn’t keep rubbing it. You’d protect it.

But protect your back for too long, and it forgets how to move.

Your nervous system stays guarded. Muscles switch off. Fear creeps in.

The way out isn’t smashing through pain.
It’s exploring pain-free movement.

Start small.
Move upstream or downstream.
Often low back pain is influenced by hips, glutes, thoracic spine.

Build your toolkit.

You will make mistakes.
You will have small flare-ups.
That’s part of learning.

Through daily practice you learn:
What you tolerate
What you don’t
What weights feel safe
What ranges feel strong

This is Kaizen. Small improvements, every day.

Don’t let fear freeze you in the pain cycle.
Retrain your body to move again.

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

The YouTube tutorials are linked there too.

Work with me online or in clinic in Cork if you want a structured plan.

Peace ☮️

13/02/2026

When I work with my online clients, I tell every single one of them the same thing:

Practice. Every. Day.

This is Kaizen.

Small improvements daily.

You will make mistakes. Good. That’s part of it.
You’ll learn where your pain lives.
You’ll learn what triggers it.
You’ll learn how to avoid it.
And most importantly, you’ll learn how to strengthen it properly.

Confidence in your body doesn’t come from random motivation.
It comes from showing up daily and refining the process.

Slowly.
Surely.
Relentlessly consistent.

If you want to beat back pain, you need a system and you need repetition.

Download the free PDF: The ABCs of Low Back Pain - link in my bio.
Check out my YouTube channel for full tutorials.
Follow me for simple, effective back pain solutions.

Peace ☮️

Thanks Adam :)
12/02/2026

Thanks Adam :)

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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