Comparison of Chiro Vs Osteo Vs Physio

Differences between chiro, physio, osteo and massage therapy
Difference between chiropractors, osteopaths and physiotherapists
What is better out of physio, chrio, osteo and massage therapy?

Two of the most common questions I get asked in the clinic is “What’s the difference between an Osteopath, a Physiotherapist, and a Chiropractor?” or “Which is better, Chiro, Physio or Osteopathy?” My opinions are formed over many years of experience.

My experience contains my biases. My biases are neither bad nor good, they just are! My experience then affects my opinions. This cycle is constantly repeated, and success or failure is a byproduct of this repeated cycle. I’m an Osteopath. I have a differing opinion on many things than a physio or a chiro. On some things, we share a similar opinion.

Whilst this article will contain some facts, it’s ultimately, like all things I say, my opinion. To me, one thing has made itself evidently true though. A great therapist and a bad therapist (yes there is such a thing) will generally always have a significant difference of opinion.

Chiropractic, Osteopathy & Physiotherapy. The three main regulated hands-on Allied health professions that deal with the whole body.

We, practitioners, care about how our professions are defined because it groups us together and we obviously want the best possible reputation. But the general public, Joe Average the patient, what you are really asking is, which one of these professions can best help me with my problem?

It’s a difficult question to answer in the treatment room, as you’re trying to focus on getting the person in front of you feeling better. Whilst I don’t want to make sweeping generalisations about the professions, I invariably have to. I’ll try and give you my answer to this question, in slightly more detail than what you may get from me in the clinic, in the hope that you actually care for that detail. But first, a small comment on healthcare and medicine that can add some context.

In reality, when it comes to Medicine, philosophy is king. In this age of information and Google, it’s all out there for everyone to access. There are no special practitioners with inside knowledge that you can’t access. There is, however, GOOD MEDICINE, and BAD MEDICINE. Those who practice good medicine with logical philosophy will build up a wealth of experience that will give them higher rates of success. Those who don’t will have lower rates of success. Those who are more successful will have a more valuable opinion.

Disclaimer: This is for Educational Purposes Only
Let me take a quick intercession to inform you as to the nature of our advice. We are experienced, healthcare clinicians. We wish to share our experience with you on topics to do with your health. We may be a little colourful in doing so, but at the heart of what we do is in-the-trenches experience. Whilst we have achieved academic success and understand the evidence, we are not solely evidence-based. We are, however, EVIDENCE INFORMED. 
We find that the evidence is usually 10-15 years (at minimum) behind what we are seeing in the clinic. We see real people, with real problems, and we’ve made a great living out of offering real solutions. 
If all you’re after is the researched evidence, you can find some here (link to evidence page), or you can very easily look for more on Google. We want to give you real-life advice, most of which you may not find in the research.
There is no way that this document can replicate or replace expert assessment and guidance given by a qualified registered healthcare practitioner who has seen you personally. I am sure you’re aware that I have no knowledge of your personal medical history or how you take care of your body. If you require care from a qualified practitioner, you would be best served by seeing someone who can empathise with your situation and treat you accordingly.
I’m sure you understand that I disclaim any and all responsibility for anything you do as a result of reading this document. And by reading this article, you accept 100% responsibility for the actions of you or anyone under your care.

To give you an example, one would think that a knee specialist would have a better treatment protocol of the knee than say… a successful massage therapist. I’ve conversed with a knee surgeon that practices good medicine. I’ve also conversed with a knee surgeon whom I consider a butcher. They all have studied much longer than the massage therapist, but one had a sound patient-centric philosophy, and the other didn’t. I would value the opinion of a successful massage therapist with a good philosophy over the butcher! I said earlier that great therapists will have different opinions than bad ones. Inversely, great therapists will generally arrive at the same conclusions as other great therapists.

When discussing the three main manual-therapy professions, I’ll first refer to the definition given by Allied Health Professionals Australia (AHPA), the national voice for those professions in Australia. I will then give some details on the traditional pathways of these professions, and some pros and cons for each.

Physiotherapists

Physiotherapy: (AHPA) “Physiotherapists are experts in the structure of the human body and its movement. They work with people of all ages to treat a broad range of health conditions including sports injuries and musculoskeletal conditions as well as chronic health conditions such as diabetes, obesity, osteoarthritis, and stroke. Physiotherapists are involved in the assessment, diagnosis, planning, and management of patient care. Physiotherapists work across a range of health settings including private practices, public and private hospitals, community health centres, residential aged care facilities and sports organisations.” 

Traditionally, physiotherapy education is generally grounded in evidence-based practice. This is reflected in a generally heavier slant towards electro-therapies such as ultrasound and TENS machine treatment, alongside exercise prescription. Whilst they do learn basic massage, their manual hands-on application is minimal.

  • Pros:
    Physios provide great focus on exercise, movement, and rehabilitation in their education. They do great work in hospital settings with helping patients post-surgery, recovering from orthopedic injuries and stroke.

  • Cons:
    They don’t have a defined philosophy that underpins their treatment approach, and very little hands-on focus on their education. Practitioners who have a wider range of treatment options available to them have generally had to go looking for that knowledge outside of their profession, especially when it comes to hands-on treatment.

Chiropractors

Chiropractic: (AHPA) “A chiropractor diagnoses and offers treatment for back pain and disorders of the musculoskeletal system. The treatment may include manipulation, massage or ergonomic advice. Chiropractors in Australia are a nationally registered and regulated healthcare profession. Chiropractors work in private practice.” 

Traditionally, Chiropractors have had an almost direct focus on the spine, with their main tool of treatment being spinal joint manipulation, based on the Subluxation Model (a joint that is out of alignment will cause nervous system disruption). Learning of soft tissue treatment is generally self-directed.

  • Pros:
    Good Chiropractors are able to help people suffering from spinal pain and have become synonymous with spinal manipulation. If this is a treatment option for you, (and it may well be) spinal manipulative movement can help you get moving again.

  • Cons:
    The Subluxation Model has been pretty much thrown in the toilet by modern science and imaging, and so with it, the core traditional philosophy of Chiropractic. To make up for this, they have had to do lots of self-directed learning to align their treatment with sound principles. Practically, however, this looks like some spinal manipulation and exercise mashed up together. How it’s applied will be down to the individual practitioner.

Want to visit a chiropractor? Book in to see Dr. Fadi Habanbou.

Osteopath

Osteopathy: (AHPA) “An osteopath has a clinical focus on the way the body works, in strains or injuries and human movement. They provide direct manual therapy interventions including exercise prescription, needling, education and associated lifestyle advice to improve movement, reduce pain and manage and/or treat a range of physical impairments. Osteopaths mainly work in private practices but also work in a range of health settings including multidisciplinary medical/health clinics, rehabilitation clinics, aged care facilities, professional sports clubs, government, chronic pain management settings, and research institutes.” 

Traditionally, Osteopathy has been very philosophy focused. It’s principles ask that the body be looked at as a total unit, with a heavy mechanical focus on the relationship between the structure and function of the body. Osteopaths rely on the self-healing mechanisms of the body and are bound to treat in this manner. Their education is very hands-on heavy, giving them access to a multitude of treatment options.

  • Pros:
    A sound philosophy of treatment can almost always produce desirable results, given that it’s applied properly. Being tied to philosophy and principles tends to allow for greater access to areas “outside of the box.” This can be especially helpful when seeing conditions that everyone has seemingly had a crack at and no one has been able to solve. If this sounds like you, then an Osteopath may be your best bet.

  • Cons:
    Their reliance on hands-on treatment application means their rehab and exercise prescription tradition has not been strong. Although there have been advances in education in recent years, this remains an area for improvement. Self-directed learning is still required here.

Want to visit an osteopath? Book in to see Dr Sami Karam.

Comparison – the difference between chiropractors vs osteopaths vs physiotherapis

Service Evidence-based Hands-on treatment Exercise prescription Philosophy and principals Minimum education
Chiropractor
✔️✔️
✔️✔️
✔️✔️
✔️✔️✔️
5 years
Osteopath
✔️✔️✔️
✔️✔️✔️✔️✔️✔️
✔️✔️
✔️✔️✔️✔️✔️
5 years
Physiotherapy
✔️✔️✔️✔️
✔️
✔️✔️✔️✔️
✔️
4 years

To the general public, it looks like the physio gives me exercises, the chiro cracks my spine, and the Osteo kinda does everything, but nothing in particular. And here is the dilemma these professions face. Physios and Chiros have attached themselves to something they do, whilst Osteopaths have attached themselves to a way they think. From a marketing perspective, it’s been much easier to advertise to the general public when you tell them what you do. It’s much harder to explain to someone how you think in a 30-second snippet.

Like I said earlier, in the real world, there is just good medicine and bad medicine. When something is heard loudly in the media, it’s usually about the bad practitioners. The good ones are just silently going about their business helping people. You’ll hear about the good ones through friends, family, and colleagues. Before the speedy internet age, all you had to be was great at what you do. If you mastered your skill and helped people, those people would rant and rave about you and you would be busy. In today’s internet age, you can be a relatively unskilled therapist and market yourself to get busy. That’s the power of Google!

How to pick a practitioner?

So here are my top four tips for finding a great practitioner:

Check out how long they’ve been practising. 

  • Do they have a professional clinic, reception, a proper functioning business, all that stuff. If they’re professional and they’ve been doing it for a while, chances are they’ve put the same effort into their skillset. If they’re a younger practitioner, make sure they have been mentored by experienced colleagues.

They must empathise with you. 

  • Do they understand your pain points? Or at least are they trying to. Do they have experience in the things that you’re seeking? If you’re a weekend-tennis tragic, have they asked you about this? Are they interested in your lifestyle and pressures? All these things that the research neglects, a great practitioner will use to figure out your problem and help you find a solution.

The best person to help you at the time.

  • They must believe that they are the best possible person to help you at that point in time. Now obviously, everyone will think they are best poised to help you, and that’s great. They should have opinions and express those to you in a sound and logical manner. They should be able to answer your questions. If they can’t, they should be secure enough to say they can’t and go and do some learning for you. The point is, sniff out indecision and hesitation and run from it like the plague!

Results! That’s it.

  • The results are KING. If the person you are looking for does not have a track history of getting results for their patients, then time to move on to the next candidate. That’s why word of mouth is still the best way to find the right fit for you.

In saying all of this, if you do find a great practitioner that is helping you, trust in them. See the value not only in that treatment that they are performing, but the years of education they have accumulated to bring you that result. They will get even better and more efficient at helping you as time progresses and they learn the intricacies of your body.

Throughout the process of writing this article, I’ve restricted myself in making the claim that out of the 3 professions, Osteopathy presents itself as a primary choice because of its logical philosophy that underpins everything it professes. This restriction is not my style and I find my skin crawling with ants of hesitation! So I’m about to relieve myself of this agitation and give you my opinion. Whilst some Physios and Chiros may arrive at a sound philosophy out of sheer perseverance of excellence, Osteopathy makes sure that sound philosophy is directly part of its educational process. Are there good Physios and Chiros out there? Yes, there are! I’ve worked with many. Are there some lazy Osteopaths out there? Sure, I’ve worked with a few of those too. 

But here’s the thing. What all the great practitioners have in common is that they are all great thinkers. They view the body as a united system. They view the real person as a total functional structure living in a world where gravity and the laws of physics don’t wait for the “researched evidence” to tell them what to do. And they then proceed to practice GOOD MEDICINE based on those assumptions. They are not lazy, they accumulate treatment techniques over time and apply them with confidence. Sounds awfully close to Osteopathy to me! All great practitioners move closer to Osteopathic philosophy as they get better. Even Osteopaths. That’s my opinion!

 

Picture of Dr. Sami Karam, Osteopath

Dr. Sami Karam, Osteopath

I’ve been a qualified Osteopath since 2004. I’ve been playing football ever since I could remember and I have a passion for it. I’ve played at the highest level in the NSW State League at both Youth and Senior levels, and have also been Head Physician at numerous State League Clubs. I’ve travelled internationally and consulted with Sports academies in Barcelona and Italy. I have a special interest in Strength and Conditioning for footballers, as I believe it gives them an edge in their physical competition. My passion involves bringing all of this knowledge into every single treatment that I provide for all athletes. If you feel that I can help you and want to reach out to me, contact me.

More about Osteopath Dr. Sami Karam

What is Osgood-Schlatter disease? 

Osgood-Schlatter disease is caused by a loading overuse of the knee

Osgood-Schlatter disease is a painful enlargement of the bump on the top of the shin bone (tibia) just below the knee. This bump is called the tibial tuberosity. The tendon that attaches the kneecap to the shin bone attaches at the tibial tuberosity. There is a growth plate in this region that is soft bone. Osgood-Schlatter disease is most often seen in children between the ages of 10 and 15 and usually appears during a period of rapid growth where this soft bone can become inflamed and swollen. 

How does Osgood-Schlatter disease occur?

Osgood-Schlatter disease is caused by a loading overuse of the knee in normal childhood and sporting activities. It is possible that muscles are too tight in the front of the thigh, pulling on the growth plate and causing pain.

What are the knee symptoms?

Your child will complain of a painful bump below the kneecap. You or your child may notice a soft bony enlargement at the top of the shin bone. The pain will most times be worse AFTER activity once the body has cooled down. If pain develops DURING activity and exercise, that would indicate an advanced state of injury. 

How is it diagnosed? 

Diagnosis can in most cases be made after a physical examination. Your child may need an x-ray although this is often not required. X-rays may be required if no improvement is made within 4-6 weeks and there is a suspicion of plate fracture or loose body fragments. 

How is Osgood-Schlatter disease treated?

Your child will need to reduce unnecessary activity. In severe cases total rest may be required. In most cases we can avoid total rest and maintain some form of activity. Ice packs will help reduce inflammation with proper application. Orthotic correction of poor foot and walking mechanics can greatly impact the function of the knee. This may help reduce symptoms.

How long will the effects last?

As your child gets older and past the rapid growth stage, symptoms of Osgood-Schlatter disease go away and there is usually no longer a problem. If left untreated during the growth phase, a permanently enlarged bump on the tibia may persist. It commonly takes anywhere from 6 weeks to 6 months from the start of the symptoms for pain reduction depending on treatment effect and the compliance of the child. The best way to avoid the pain of Osgood-Schlatter disease is to maintain the flexibility of the anterior thigh muscles known as the quadriceps.

As the growth plate hardens post-adolescence, there will be a small bump of bone where the pain was. This is normal in adults. It is possible for your child to sometimes have pain in the area of the bump even after he or she is an adult. In rare cases, adults with persistent pain from bony fragments around the knee need to have the fragments surgically removed. 

When can my child return to his or her normal activities?

Everyone recovers from an injury at a different rate. Return to your activity will be determined by how soon your child’s knee recovers, not by how many days or weeks it has been since the injury has occurred. In general, the longer your child has the symptoms the longer it may take to recover from, so it is always a good idea to get these injuries examined as soon as possible. The goal of rehabilitation is to return your child to normal activities as soon as is safely possible. If your child returns too soon he or she may worsen the injury. 

Your child may safely return to his or her sports or activities when, starting from the top of the list and progressing to the end, each of the following is true: 

  • The injured knee can be fully straightened and bent without pain.
  • Your child’s tibial tuberosity is no longer tender.
  • Your child is able to jog straight ahead without limping.
  • The knee and leg have regained normal strength compared to the uninjured knee and leg.

How can Osgood-Schlatter disease be prevented?

Osgood-Schlatter disease may be difficult to prevent. The most important thing to do is to have your child limit activity as soon as he or she notices the painful bump on the top of the shin bone. We have found that consistent stretching of the front muscles of the thigh helps reduce or prevent its onset.

Picture of Dr. Sami Karam, Osteopath

Dr. Sami Karam, Osteopath

I’ve been a qualified Osteopath since 2004. I’ve been playing football ever since I could remember and I have a passion for it. I’ve played at the highest level in the NSW State League at both Youth and Senior levels, and have also been Head Physician at numerous State League Clubs. I’ve travelled internationally and consulted with Sports academies in Barcelona and Italy. I have a special interest in Strength and Conditioning for footballers, as I believe it gives them an edge in their physical competition. My passion involves bringing all of this knowledge into every single treatment that I provide for all athletes. If you feel that I can help you and want to reach out to me, contact me.

More about Osteopath Dr. Sami Karam

The “C” Word

Core strength physio chiro massage

There is nothing more visceral in the English language than the “C” word. This four letter word is a disgusting use of language. This word haunts me on a daily basis, as I listen to patients firing it at me like a Rambo machine gun. I’m not surprised to learn about it’s abhorrent and indiscriminate use in my profession. Everyone from Physios, Chiros, Doctors, Surgeons, Osteos, Podiatrists, massage therapists, personal trainers and dare I say even some Osteopaths use it almost daily. Hell… even life coaches are using this word when dealing with their clients. I’ve even heard of gynecologists throw the “C” word around without hesitation. I have to say this… I’m just sick of it. I’ve been hearing it for the last 15 years and I’m sick of it. I’ve sat on the sidelines for too long. It’s time to inform those who want to listen, about the degeneracy of this word.

Core strength myths

The Core

The “Core” and its devil child, “Core” stability is a disgusting four-letter word often showcased by health professionals as some kind of magic piece of anatomy that is the root of all evil in the body. Many a time I have met a patient, and one of the first things they tell me is that they have a weak “core”. When pressed on how they know this they often say that their physio or personal trainer told them so. This is generally a facepalm moment. So here is my take on the “core”. What did you think I was going to talk about?!

Core stomach myths

Now anytime I say “core” you’ll always see the quotation symbols around it for emphasis. This emphasis is meant to emphasise how ridiculously stupid the premise of this word is. If it annoys you to see these symbols frequently, it doesn’t come close to how annoyed I am at having to explain the stupidity of the “core” and silly bullshit like “core” stability exercises.

What is the core?

Now, what is the “core?” There are many definitions online, none that seem to agree with precision, but most would tell you that it’s all the muscles around your lower back, abdomen, and midsection, including all the internal muscles that you can’t see on an anatomy poster, and the tiny muscles that connect your spine together. Up to about 30 muscles in total. Now that sounds pretty important right? Well, it is. I’m not saying it’s not! It’s just not more important than… oh say the hamstrings, that anchor your pelvis anytime you pick something up… or your pelvic floor, that stops you from crapping your pants anytime you lift something over 10kgs.

Core muscles and how to build stregth

You may have figured out by now that I don’t like the word… “core”. I prefer something like midsection or torso.
Now Sami, aren’t you being a little precious about this?…It’s just a word!

Let me explain. The word “core” is by definition, special. The “core” of the Earth is a special place (Atlantis may be there), the “core” of an apple is it’s place of genesis and reproduction, and getting to the “core” of the matter means getting to it’s most important element. The “core” of the body is not anymore special than the whole body and therefore no more special than any other part of the body, just like the “core” of the Earth is not anymore special than the DAMN surface of the Earth! Do you see the frustration now. Because I have to hear this stupid dribble almost daily.

But Sami, isn’t it important to have a strong torso? Why yes it is (and thank you for not saying “core”). It’s just as important as having strong foot muscles or neck muscles.
But Sami, doesn’t a strong “core” stop you from getting lower back pain? I was told that I have back pain because I have a weak “core”. Is that true?

How to use stomach core muscles

Who in the hell invented this idea. And that’s what it is, it’s an invention because the science doesn’t say that. But science aside, let’s talk common sense. There are many people who have a strong “core” and are in huge amounts of back pain. There are also many fat lazy bums (with a supposedly weak “core”) who have no back pain. Lower back pain is the most frequent debilitator of populations, it puts many people out of action. If treating lower back pain was as easy as strengthening your “core,” wouldn’t you think that we’d have eradicated this mole on our human existence by now.

Weak cores?

And even putting all this aside… YOU DO NOT HAVE A WEAK “CORE!” You’re walking around aren’t you?! You’re standing upright. You’re sitting, standing, getting out of cars, carrying shopping! Unless you’re doing these things looking like Mr Spaghetti man, then your “core” is just fine. The muscles in the torso ADAPT to the forces you apply to them. If you want to get them stronger (and there are many good reasons why you should), then you just apply a greater external resistance so that the muscles can WORK HARDER, and ADAPT!

Lack of core strength

Well why do I need to get them stronger?

Well we don’t really just want the torso to get stronger, we want the whole system to be strong. You maybe a baggage handler at the airport and require a strong bend and lift. You may be a construction worker pushing a wheel borough. You may be a mother carrying 2 kids, with the shopping hanging off your arms whilst trying to find the keys to the car. You may be a hairdresser, on her feet all day, working arms out in front. How strong you need to be is the topic of another discussion. But all of these daily activities require strength, and they require the strength of the whole system, which the torso is a part of. We strengthen the torso by strengthening the WHOLE SYSTEM…THE WHOLE BODY… TOGETHER AS ONE! There is no special group of muscles, there is NO “CORE!!!”
Ok great, that makes sense. I want to strengthen the whole system, let’s do it! So my Pilates instructor wants me on the floor, legs in the air, doing flutter kicks whilst holding my breath, but my personal trainer wants me on a bouncy ball doing crunches. Who’s right? Who do I listen to?

Sometimes you just gotta laugh. Like when you watched the movie Dumb & Dumber (the original one). You laughed your ass off. And when your friends who hadn’t seen you asked you what the movie was like, you just replied…. oh it’s just silly bullshit. And that’s what leg flutters and bouncy ball crunches are; and every other circus freak act exercise with a ball that you lay on, or planks, bridges, crunches, dead bugs, ab roller, ab blaster or ab [insert weapon name here] are…. they are just SILLY BULLSHIT. They are a waste of time. They do nothing to engage the whole system. The only thing they might do is make you feel a little burn in your abs and then you’ll be sore for the next day or two. But you’re not actually stronger.

There are many things wrong with these movements, but I’ll just mention two.

  1. The spinal flexion (and many times, rotation) encouraged in these movements creates the environment in which spinal disc herniations are more likely to occur. So actually, you’re encouraging disc bulges, prolapses and herniations, problems you definitely don’t want!
  2. To simplify things a little, efficient muscle contractions require the nervous system to control what the muscles do, how they do it, and when they fire. It can be a little more complicated than that, but that’s the gist of it. We call that a motor pattern. When you perform actions on the floor, your body is using a whole different set of motor patterns then what you would use standing up. So when you stand up and move around, the motor patterns that you think you’ve exercised on the floor don’t actually apply. You’ve just wasted 15 minutes of your life that you can’t get back!

But Sami, everyone is doing these! they’re all over my Instagram and everyone at the gym is always bouncing around on a ball. Why do they do this stuff if it’s a waste of time?

Well, because it’s easy to coach and it looks good on Instagram. They can do their crunches for 5 minutes, with relatively small discomfort, and feel like they have a strong “core.” Where in fact they’re not stronger, they have just created some muscular damage with lots of repetitions. Planks and crunches aren’t overly difficult things to coach, and having you do them on a bouncy ball makes it look like the trainer has some neuvo fashionable technique. They can take a video of them doing these things on the floor or better yet, rolling the ball up a wall, put it on their @beastmodetrainer account with silly bullshit hashtags like #corestability and #antirotation!

Core stabilisation exercise

Core stabilisation exercising

But these do nothing to strengthen the whole system, or even stabilise it. The definition of Strength is the application of force against an external resistance. So if you want to get stronger, you need to apply more force to progressively heavier objects. This is best done in a simple, smart and safe way, with the most efficient movement. Notice I didn’t say easy. Simple is not always easy. Actually it’s generally harder. Which is mostly why it’s not always fashionable. So tell me then… how do you plan to effectively add more external resistance to muscles that attach to the spine, whilst bouncing around on a ball doing crunches, or kicking your legs up in the air?! The only thing that’s going to do is hurt your hip flexors and GIVE you lower back pain, NOT PREVENT IT!
Well so then what do I do Sami? How do I get stronger in my “core?”

You don’t get stronger in your “core” Pam! You get your whole body stronger and all those muscles in and around your spine follow, and they get stronger also. BECAUSE YOU FORCE THEM TO! (Sometimes I have to yell at my patients)
Well how do I get my whole body stronger?

Finally… we have arrived at the non-silly bullshit question! Actually that’s a very good question that everybody should be asking.

Core stabilisation exercise

You do that the same way that humans have been doing it since their existence. You bend over and pick up something heavy. You squat down and push something heavy. You press something heavy over your head. And you pull yourself up with your arms from a hanging position. In the modern world we call those the Squat, the Deadlift, the Press and the Pull-up. These movements create the most strength because they utilise the greatest amount of muscle mass, allowing us to lift the greatest amount of weight through the greatest range of motion. They’re just GREAT!

And guess what happens when you put some weight on your back and you have to lower the weight and then lift it up away from the floor, as in the squat (performed correctly)?

You have to brace your torso. Your spine is forced to stabilise, and you can get it stronger by progressively and incrementally adding more weight.

Core stabilisation exercise weights

And guess what happens when you have to pick up a heavy bar off the floor using the correct deadlift technique?

You have to brace your torso. Your spine is forced to stabilise, and you can get it stronger by progressively and incrementally adding more weight.

Core stabilisation exercise weight

And guess what happens when you have to press a heavy weight over your head?

You have to brace your torso. Your spine is forced to stabilise, and you can get it stronger by progressively and incrementally adding more weight.

Core stabilisation exercise dumbbell

And guess what happens when you have to pull up your rigid body from a hanging position?

You have to brace your torso. Your spine is forced to stabilise, and you can get it stronger by progressively and incrementally adding more weight.

Pull up core exercise

I am repeating myself… and I do this on a daily basis. Are you finally understanding now?! Now this will piss off a lot of Pilates people, and probably most trainers and physical therapists and exercise physiology people, whose livelihoods rely on telling you tales about the importance of a strong “core,” and their methods for helping you. Now these methods may have an effect for beginners (small as they may), because anything works for beginners. But I say they’re a waste of time because they’re not the MOST effective ways of getting stronger. If I’m going to spend time exercising and training, I want that time spent to be the most beneficial. I don’t want to spend time with silly bullshit. Pilates may be less silly bullshit than say … that hot yoga cult… but it’s not the most effective thing you can do.

Core yoga fitness

And I write this having been subjected to 6 months of Pilates training during my time at University. Apparently that was our exercise prescription training. Whoever thought that was a great idea must have been really short on great ideas. What a waste of time that was.

So please… take it easy with that four letter “C” word you throw around at me in the clinic. I mean… if I have to keep explaining myself, it ends being a core of a day!

Picture of Dr. Sami Karam, Osteopath

Dr. Sami Karam, Osteopath

I’ve been a qualified Osteopath since 2004. I’ve been playing football ever since I could remember and I have a passion for it. I’ve played at the highest level in the NSW State League at both Youth and Senior levels, and have also been Head Physician at numerous State League Clubs. I’ve travelled internationally and consulted with Sports academies in Barcelona and Italy. I have a special interest in Strength and Conditioning for footballers, as I believe it gives them an edge in their physical competition. My passion involves bringing all of this knowledge into every single treatment that I provide for all athletes. If you feel that I can help you and want to reach out to me, contact me.

More about Osteopath Dr. Sami Karam

Work Hard, Keep Moving, Save your spine!

Office spine back pain

Over 70% of our patients that come into our clinic are victims of a “mostly sitting”, sedentary job, which has resulted in Lower Back Pain (LBP) or spine pain. Even though going to work can already be a pain for some, not actively pursuing an ergonomically friendly workplace environment, and increasing your physical activity will make every movement painful. Not only is sitting down for hours on end at work resulting in lower back pain, or spine pain, but recent research has also linked sedentary lifestyles with an increased risk of diabetes and heart disease.

Here’s what you need to know about desk jobs:

  1. Many people are often in jobs they enjoy, but it forces them behind a desk. This has the potential to wreak havoc with your spinal health.
  2. The sedentary, sit down lifestyle is NOT what the body was built for. We were built to MOVE.
  3. Most workplaces won’t bend over backwards to ensure your comfort. It’s your responsibility, so take control, and boost your health and productivity.
  4. Follow some simple guidelines that blend into your workday for better health and increased output.

More Movement, More Strength

Our bodies were not made to sit down behind a desk in the office from 9am-5pm, go home and sit down for dinner for another hour, and then sit on the couch and watch TV. This sedentary lifestyle has caused our muscles to slowly deteriorate and shorten, weaken our movement, and cause short and long-term damage.

The 30-minute exercise you may do every day (let’s face it, every second day) won’t undo the stiffness caused by 8hrs of sitting. If you’re sitting on an ergonomically unfriendly chair, doing repetitive motions, with your body in a static position, without movement breaks spread throughout the day, your body and spine will still weaken over time despite your morning jogs.

Weakness is the enemy! It causes short term injury and it accelerates its longer-term (and much meaner) brother, Arthritis. Most patients ask me how they can fix Arthritis, my response is you can’t. But what you can do is slow it right down and manage it extremely well by staying STRONG and MOBILE.

Take Control Of Your Office Space And Your Spine

Most employers care for your office space setup about as much as you care for working through lunch. Your best setup has to be specific to you, so it’s really up to you to make them aware of the productivity benefits of your comfort. There are some small changes you could make, that cost almost nothing, and they will make a big impact. Check out our handout for tips on setting up your space so it’s just right for you.

The next step is to get your chair right. This is highly variable based on your comfort. There’s no real right, but there are a few wrongs.

  1. Chair should not be too low so that your knees are higher than your hips
  2. The back of the chair should not allow you to lean back and slouch your spine. It should keep your lower back firmly upright
  3. The arms of the chair should not stop you from moving the chair forward into the desk cavity

Other than that, most other chair options are creature comforts, and it definitely pays to be comfortable. And remember your mother screaming in your ear to sit up. So sit up, and don’t slouch.

And when you do chat to your boss about that new $300 chair you found online, make sure to tell them how it will boost your productivity.

Office back pain work

Here’s How to Get Moving At Work and improve your spine

So now you’re at work, and you want to be productive. You want to ace the project, finish on the deadline, make the meeting, and then go for a drink after. And quite frankly, whilst we understand it’s good to stretch and it always feels good when we move and stretch, we always forget. I mean, we are there to work. And if you enjoy your job, you want to be engrossed in it.

So the answer is to create a workplace that forces you to move and that won’t stifle your productivity. Make the choices that force you to move. Here are some tips:

  1. If you drive, park 1km away from work and walk. (Ladies please, not in your heels). Also, take the stairs when possible.
  2. Place things that you will need through your workday away from you. Your water bottle goes in the kitchen, same with your lunch. Go drink and eat there. Be far away from the printer (or any other used devices), it will force you to get up.
  3. One 5 min stretch break between morning and lunch. And another between lunch and end of business. It will boost your productivity and reset your brain function. That task you were stuck on will all of a sudden become a breeze.
  4. Stretch the front of the hips and the front of the chest. Check this video out.
  5. Have lunch. Fatigue is a big factor in injury and it reduces productivity. Eat up a meal consisting good proteins, carbs and healthy fats.

You definitely weren’t made to be stiff and weak. Take control of your work environment and make it into an experience that will improve your health. Not only will you beat pain, but you’ll see your enjoyment and productivity skyrocket.

Sami Karam – Wednesday, November 18, 2015

Dr. Sami Karam Osteopath

A bit about the Author

Dr. Sami Karam
Osteopath

A little extra about me. I’ve been a qualified Osteopath since 2004. I’ve been playing football ever since I could remember and I have a passion for it. I’ve played at the highest level in the NSW State League at both Youth and Senior levels, and have also been Head Physician at numerous State League Clubs. I’ve travelled internationally and consulted with Sports academies in Barcelona and Italy. I have a special interest in Strength and Conditioning for footballers, as I believe it gives them an edge in their physical competition. My passion involves bringing all of this knowledge into every single treatment that I provide for all athletes.