Oh Physiotherapy

Oh Physiotherapy Manual & Sport Physiotherapist

Branches:
1)Oh Physiotherapy, Bayan Lepas branch
1-2-20 Kompleks I-Avenue , Bukit Jambul, Bayan Lepas, Penang.
�: 04-6410850

2) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
�:0164337780

3) Lo Physiotherapy, Tanjong Tokong branch
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
�: 016-9341230/ 012-5297825

4) Lo Physiotherapy (G

eorgetown Specialist Hospital branch)
12A,Jalan Masjid Negeri, 11900, Georgetown,Penang.
�: 017-9123081

5) Lo Physiotherapy ( Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Penang.
�: 016-5293996

Recovery After Knee🦵 Replacement: Essential Tips全膝🦵关节置换术后的康复指南The Daily Do's ✅(每日必做事项)⏩Keep the knee straight: When rest...
26/04/2026

Recovery After Knee🦵 Replacement: Essential Tips
全膝🦵关节置换术后的康复指南

The Daily Do's ✅(每日必做事项)

⏩Keep the knee straight: When resting, place a pillow under your ankle, never under the knee.
保持膝盖伸直：休息时，将枕头垫在脚踝下，切勿垫在膝盖下。

⏩Move regularly: Change positions every 45 minutes to prevent stiffness.
定期活动：每45分钟变换一次姿势，以防止关节僵硬。

⏩Manage swelling: Use ice packs for 15–20 minutes several times a day.
消肿管理：每天多次使用冰袋冷敷，每次15–20分钟。

⏩Walk properly: Use your walker or crutches as directed to maintain a steady, safe gait.
正确行走：遵医嘱使用助行器或拐杖，确保步态平稳安全。

The Daily Don'ts ❎(每日禁忌事项)

❌No pivoting/twisting: Turn your whole body using small steps instead of twisting the knee.
避免扭转：转弯时请使用小碎步移动全身，切勿扭转膝盖。

❌No crossing legs: This adds unnecessary stress to the new joint.
不要交叉双腿：这会给新关节增加不必要的压力。

❌Don’t overdo it: Avoid sharp pain. Follow your therapist’s plan; don't rush.
切勿过度运动：避免剧烈疼痛。请遵循物理治疗师的计划，不要操之过急。

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

下腰痛管理指南：运动与康复 (Patient Guide: Managing Low Back Pain)1. 为什么运动对背痛很重要？ (Why Exercise is Key)🔸保持活动： 长期卧床反而会减慢恢复速度。适当的运动能促进血...
26/04/2026

下腰痛管理指南：运动与康复 (Patient Guide: Managing Low Back Pain)

1. 为什么运动对背痛很重要？ (Why Exercise is Key)
🔸保持活动： 长期卧床反而会减慢恢复速度。适当的运动能促进血液循环，减轻僵硬。 (Staying active is better than bed rest. Proper exercise improves circulation and reduces stiffness.)
🔸循序渐进： 我们不需要一开始就进行剧烈运动。通过规律、简单的动作，您的背部会变得越来越强壮。 (Progress gradually. Simple, consistent movements will make your back stronger over time.)
🔸身体反馈： 运动中感到轻微的肌肉酸痛是正常的，但如果出现剧烈、像触电一样的放射痛，请停下来并联系我们。 (Mild muscle soreness is normal. If you feel sharp, electrical, or radiating pain, stop and contact your therapist.)

2. 推荐的日常练习 (Recommended Daily Exercises)
🔸放松与灵活性 (Mobility):
Eg: 猫牛式 (Cat-Camel): 像猫一样拱起背部，然后轻轻下沉，像呼吸一样循环，放松脊柱。
Eg: 婴儿式 (Child's Pose): 跪姿，臀部向后坐向脚后跟，感受背部肌肉的舒展。

🔸核心支撑 (Strengthening):
Eg: 桥式 (Bridge): 平躺，双膝弯曲，向上抬起臀部，激活您的核心与臀部肌肉。
Eg: 鸟狗式 (Bird-Dog): 四点支撑，同时伸出一只手和对侧的脚，保持身体平稳，不要左右晃动。

🔸有氧运动 (Aerobic):
Eg: 步行 (Walking): 这是最好的“天然药物”。每天坚持步行，循序渐进地增加步数或时间。 (Walking is the "natural medicine." Start slow and increase your distance/time gradually.)

3. 长期维护的三个黄金法则 (3 Golden Rules for Long-Term Health)
🔸坚持就是胜利 (Consistency): 每天花 10-15 分钟练习，比每周一次的剧烈锻炼更有帮助。 (10-15 minutes daily is better than one intense session per week.)

🔸“痛”与“伤”的区分 (Hurt vs. Harm): 酸痛感是肌肉在变强，但如果疼痛导致您无法呼吸或肢体麻木，请停止并寻求专业评估。 (Soreness means growth; sharp/numbness means stop and seek assessment.)

🔸慢慢增加难度 (Progressive Loading): 当您觉得当前练习变得轻松时，可以尝试增加次数或保持的时间，逐步挑战自己。 (Increase repetitions or hold time as you get stronger.)

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

WE’RE HIRING PHYSIOTHERAPISTSMost clinics offer a job.We offer a career upgrade.At Lo Physiotherapy, you don’t just trea...
25/04/2026

WE’RE HIRING PHYSIOTHERAPISTS

Most clinics offer a job.
We offer a career upgrade.

At Lo Physiotherapy, you don’t just treat patients —
you become a high-level clinician faster than your peers.

⸻

⚡ WHY YOU’LL WANT THIS

✔ Real mentorship (not just “figure it out yourself”)
✔ Structured training → grow fast, not slow
✔ Clear path → Senior → Leader
✔ Strong team, zero nonsense culture

⸻

🎯 WHO WE WANT

✔ Hungry to learn
✔ Serious about growth
✔ Fresh grads welcome (attitude > experience)

Location: Tanjung Tokong , Bayan Baru , Georgetown specialist hospital, Kek Lok see charity Hospital.

Please email your resume:
phychlo@gmail.com

【告别假胯宽｜从认知到改善，一篇讲清楚✨】很多女生以为自己“天生胯宽”，其实很可能是假胯宽。今天我们把这件事从解剖学认知 → 体态影响 → 解决方案一次讲清楚，帮你真正改善体态，而不止是盲目减肥哦Visit us for more info...
29/03/2026

【告别假胯宽｜从认知到改善，一篇讲清楚✨】

很多女生以为自己“天生胯宽”，其实很可能是假胯宽。

今天我们把这件事从解剖学认知 → 体态影响 → 解决方案一次讲清楚，帮你真正改善体态，而不止是盲目减肥哦

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

💪✨【TFCC损伤康复指南｜教你重建手腕稳定与力量】✨💪🩻 什么是TFCC？TFCC是手腕里的“小三角垫”，负责稳定尺侧手腕、帮助旋转前臂（比如转动门把手、拧瓶盖时）。TFCC 损伤的成因包括：创伤：摔倒时手掌撑地、突然扭转或手腕过度弯曲。...
29/03/2026

💪✨【TFCC损伤康复指南｜教你重建手腕稳定与力量】✨💪

🩻 什么是TFCC？
TFCC是手腕里的“小三角垫”，负责稳定尺侧手腕、帮助旋转前臂（比如转动门把手、拧瓶盖时）。

TFCC 损伤的成因包括：
创伤：摔倒时手掌撑地、突然扭转或手腕过度弯曲。
退化：重复活动引起的磨损，尤其是在网球、高尔夫、棒球等运动中，或需要持续旋转手腕的工作中更易发生。

一旦它受伤，就可能出现：
➡️手腕尺侧（靠小拇指一侧）疼痛
➡️握力下降
➡️翻手或旋前旋后受限
➡️点击或卡顿感

🕊️ 康复初期（1-3周）：保护与消炎
目标：减轻疼痛、保护组织不再受拉扯。
🔹建议佩戴手腕支具（尤其尺侧支撑型）
🔹避免旋转、负重动作
🔹可做轻微的手指活动，保持血液循环
🔹理疗手段：冷敷、电疗法（TENS）、超声波理疗、轻度手法放松

💧 中期康复（4-6周）：恢复活动度
目标：让手腕重新灵活起来。
✅ 温和活动训练：
毛巾卷握力练习（轻轻握，不要疼）
手腕屈伸/尺偏-桡偏活动
旋前旋后动作（借助小锥形杆、轻哑铃）
✅ 可辅助做PNF神经肌肉控制训练，加强稳定

🦾 后期强化（6周以上）：恢复力量与功能
目标：重建手腕稳定性和负重能力。
🔥 力量与本体训练推荐：
握球或握力器训练
弹力带抗阻手腕屈伸、旋转训练
支撑训练（四点支撑、平板支撑 → 慢慢进阶）
运动专项训练（篮球、羽毛球前先低强度模拟）

💡 小贴士
不要急着回到大重量训练！TFCC伤后最怕“复发性尺偏压力”。

如果疼痛持续或出现“卡顿+咯吱感”，要及时复查影像或找康复治疗师评估。

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

✴️ Sitting the wrong way can hurt more than just your back! ✴️Your posture while sitting 🧘—especially at desks or while ...
24/03/2026

✴️ Sitting the wrong way can hurt more than just your back! ✴️

Your posture while sitting 🧘—especially at desks or while using a computer—can have serious long-term effects on your body. Here’s how poor sitting posture impacts your health:

1️⃣ Compressed lungs & heart strain 🫁🫀 – Slouching compresses your chest cavity, reducing lung capacity and putting stress on your heart.
2️⃣ Tight hip flexors & weak abs 🦵 – Sitting🪑 for too long shortens hip flexors and weakens your core.
3️⃣ Poor circulation💧& muscle degeneration – Inactive sitting slows blood flow and leads to muscle loss.
4️⃣ Less oxygen to the brain 🧠 – Reduced breathing efficiency means less oxygen supply, affecting focus 💆and energy.
5️⃣ Strained neck & kyphosis 📱 – Forward head posture leads to neck pain and rounded shoulders.
6️⃣ Stiff spine & back pain 🪑 – Long-term poor sitting reduces spinal flexibility, causing chronic pain.
7️⃣ Weak glutes 🦵 – Prolonged sitting switches off your glute muscles, weakening your posture and movement power.

✨ Healthy Sitting Tips:
🔸 Keep your back straight🧘 and shoulders relaxed
🔸 Place your screen at eye level
🔸 Take breaks every 30–45 mins to stretch or walk
🔸 Strengthen your core and glutes with simple exercises🚶🏋️

⏩ Remember: Good posture = Better health, stronger body💪, sharper mind🧍!

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

腕隧道症候群 (Carpal Tunnel Syndrome, CTS) 👉 是一種常見的職業病或重複性勞損，主要因為手腕的正中神經（Median Nerve）在腕隧道受壓所致。1. 什麼是腕隧道？腕隧道是由腕骨和橫腕韌帶構成的一個狹窄通道...
24/03/2026

腕隧道症候群 (Carpal Tunnel Syndrome, CTS)
👉 是一種常見的職業病或重複性勞損，主要因為手腕的正中神經（Median Nerve）在腕隧道受壓所致。

1. 什麼是腕隧道？
腕隧道是由腕骨和橫腕韌帶構成的一個狹窄通道。當裡面的肌腱發炎或組織腫脹時，空間會變小，壓迫到穿過其中的正中神經。

2. 常見症狀 (Signs & Symptoms)
🔸麻木與刺痛： 大拇指、食指、中指及無名指的一半感到麻刺（像螞蟻爬）。
🔸夜間痛醒： 睡覺時因手腕姿勢不當，導致症狀加重而醒來。
🔸肌肉萎縮： 嚴重時，大拇指根部的肌肉（魚際肌）會萎縮變平。
🔸手力變弱： 握力下降，拿不住杯子或難以做扣鈕扣等精細動作。

3. 常見原因 (Causes)
🔸過度重複動作： 長時間操作電腦、做家事、木工或長時間使用震動工具。
🔸姿勢不良： 手腕長期處於過度背屈或掌屈的姿勢。
🔸其他因素： 懷孕（水腫）、糖尿病、類風濕性關節炎或手腕骨折病史。

📍腕隧道症候群：居家管理三部曲

第一步：保護與減壓 (Protect)
🔸配戴副木： 晚上睡覺時配戴「手腕副木」，保持手腕在直立位置（中立位），避免夜間因手腕彎曲導致正中神經受壓。
🔸改善姿勢： 使用電腦時，手腕不懸空、不壓迫，建議配合滑鼠手枕。

第二步：伸展與滑動 (Move)
🔸手腕伸展： 手臂伸直、手心朝外，另一手向後輕拉手指。維持 15 秒，重複 5 次。
🔸神經滑動： 做「握拳 -> 伸直 -> 大拇指張開」的連續動作，讓正中神經在隧道內像拉鋸子一樣滑動，預防組織粘連。

第三步：肌力與生活 (Strengthen & Adapt)
🔸分段休息： 每工作 40 分鐘，休息 5 分鐘，甩甩手放鬆。
🔸調整生活： 減少擰毛巾、提重物等過度屈腕的動作。
🔸復健治療： 若症狀持續，可配合超音波或電療來緩解發炎。

如果需要专业的物理治疗服务可查询👉

🏠 Location
1) Lo Physiotherapy, Tanjong Tokong branch
☎️/ Whatssap: 016-9341230/ 012-5297825
2) Lo Physiotherapy (Georgetown Specialist Hospital branch)
☎️/ WhatsApp: 017-9123081
3) Lo Physiotherapy ( Kek Lok Si Charitable Hospital branch)
☎️/ Whatssap: 016-5293996
4) Oh Physiotherapy, Bayan Lepas branch
☎️: 04-6410850
5) Oh Physiotherapy (B BRAUN Factory branch)
☎️:0164337780
6) Lo Physiotherapy ( Raja Uda branch )
☎️ : 0168869934

We are proud to announce that effective 16 March 2026, the following of our center are officially appointed as Physioth...
16/03/2026

We are proud to announce that effective 16 March 2026, the following of our center are officially appointed as Physiotherapy Partners under The Great Journey (TGJ) Initiative 🤝 Great Eastern Malaysia
📍 Lo Physiotherapy Raja Uda, Butterworth
📍 Lo Physiotherapy Vantage, Tanjung Tokong
📍 Oh Physiotherapy, Bayan Baru
Through this collaboration, we provide cashless physiotherapy services to support post-hospitalization physiotherapy treatment for Great Eastern clients under the TGJ programme.
We look forward to supporting more individuals on their journey to better health and recovery. 🌱💙

💥腰疼自救指南｜3个保护动作缓解腰痛，真的救命！久坐办公、久站带娃、健身拉伤、突然搬重物……腰一痛，整个人都不好了 🥲 以下是一些温和的拉伸动作⚠️ 前提说明：如果是剧烈疼痛、腿麻、持续加重，一定要及时就医。⸻🧘‍♀️3个护腰友好动作（温和...
01/03/2026

💥腰疼自救指南｜3个保护动作缓解腰痛，真的救命！

久坐办公、久站带娃、健身拉伤、突然搬重物……
腰一痛，整个人都不好了 🥲 以下是一些温和的拉伸动作

⚠️ 前提说明：
如果是剧烈疼痛、腿麻、持续加重，一定要及时就医。

⸻

🧘‍♀️3个护腰友好动作（温和不伤腰）

⸻

① 仰卧抱膝（放松腰背肌）参考图一
怎么做：
1️⃣ 平躺在瑜伽垫上
2️⃣ 双膝弯曲抱向胸口
3️⃣ 轻轻左右小幅度晃动

⏰ 保持20–30秒
🔁 做2–3组

✨ 作用：放松下背部肌肉，缓解紧绷
⚠️ 如果抱膝时腰更痛，就立刻停止

② 猫牛式（活动腰椎）参考图2

1️⃣ 四点支撑跪姿
2️⃣ 吸气抬头塌腰（牛式）
3️⃣ 呼气低头拱背（猫式）

⏰ 来回10次为一组
🔁 做2–3组

✨ 作用：增加脊柱灵活度
🌿 动作一定慢，不要用力甩

③ 骨盆后倾（核心激活，保护腰） 参考图3
怎么做：
1️⃣ 仰卧屈膝
2️⃣ 收腹，让下背贴地
3️⃣ 保持5秒放松

⏰ 做10–15次
🔁 2组

✨ 作用：强化核心肌群，减少腰部压力

💡护腰日常习惯

✔ 不要久坐超过40分钟
✔ 起身先收腹再站起来
✔ 搬重物先蹲下再起
✔ 睡觉避免过软床垫

久坐党尤其要注意——
腰疼很多时候不是“拉不开”，而是“核心太弱”。

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

POST-FRACTURE STIFFNESS👉 Why Joints Become Rigid & How Physiotherapy Helps🦴 Why Does Stiffness Happen After a Fracture?A...
01/03/2026

POST-FRACTURE STIFFNESS

👉 Why Joints Become Rigid & How Physiotherapy Helps

🦴 Why Does Stiffness Happen After a Fracture?

After a bone injury, stiffness is common. It happens because:
🔸Scar tissue forms around the injured area, making the joint tight.
🔸Reduced blood circulation slows the healing process.
🔸Muscles become weak and tight due to lack of movement.
🔸Swelling and inflammation limit joint movement.
🔸Nearby tissues (tendons, ligaments, joint lining) may also be affected.
👉 Stiffness is normal — but it should not be ignored.

💪 How Physiotherapy Helps

Early and guided movement is key to recovery.

1️⃣ Gentle Range of Motion Exercises
Helps your joint bend and straighten.
Prevents long-term stiffness.

2️⃣ Strengthening Exercises
Rebuilds weak muscles.
Improves support around the joint.
Reduces risk of future injuries.

3️⃣ Hands-On Treatment
Manual therapy and joint mobilisation.
Helps loosen tight tissues.
Improves flexibility and movement.

4️⃣ Pain & Swelling Management
Heat or cold therapy.
TENS or ultrasound therapy.
Reduces discomfort and inflammation.

5️⃣ Balance & Stability Training
Improves coordination.
Prevents falls.
Helps you return safely to daily activities.

🌟 Benefits of Early Physiotherapy
✔ Better joint movement
✔ Stronger muscles
✔ Reduced pain and swelling
✔ Faster return to normal activities

‼️Remember:
Recovery takes time, but with proper physiotherapy and guided exercises, you can safely regain movement and function.
Move early. Move safely. Recover stronger.

💥Most concerned:
1. What causes reduced mobility after cast removal?
After a cast is removed, muscles are weaker from disuse and joints may feel tight. The surrounding soft tissues adapt to the fixed position of the cast. Pain, swelling, and fear of movement can further restrict mobility.

2. Can stiffness become permanent if untreated?
Yes, stiffness can become long term if it is not addressed. Persistent immobility may lead to joint contractures, where tissues shorten and restrict movement. Early rehabilitation reduces the risk of lasting stiffness.

3. How often should physiotherapy sessions be done?
Physiotherapy is the main treatment and includes guided exercises to improve movement and strength. Manual therapy, stretching, and gradual weight-bearing are commonly used. Heat therapy may help relax tight tissues, while pain relief supports active participation in exercises. Consistent home exercises are essential for faster recovery.

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

💪Understanding SarcopeniaWhat is Sarcopenia?Sarcopenia is the progressive loss of skeletal muscle mass and strength that...
23/02/2026

💪Understanding Sarcopenia

What is Sarcopenia?

Sarcopenia is the progressive loss of skeletal muscle mass and strength that occurs with aging. While it’s a natural part of growing older, significant muscle loss is not something we should simply accept. It can lead to:
• Reduced mobility
• Increased risk of falls
• Loss of independence
• Slower recovery from illness or injury

⸻

Why Does Sarcopenia Happen?

Several factors contribute to muscle loss:
• 🧬 Age-related hormonal changes
• 🪑 Sedentary lifestyle
• 🍽️ Inadequate protein intake
• 🦠 Chronic illness or inflammation
• 🛌 Prolonged bed rest or hospitalization

After age 30, adults may lose 3–8% of muscle mass per decade — and this rate increases after 60.

⸻

Signs & Symptoms

You might notice:
• Difficulty rising from a chair
• Slower walking speed
• Decreased grip strength
• Fatigue with daily activities
• Frequent falls

Early detection is key — physiotherapists often assess muscle strength, balance, gait speed, and functional capacity.

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Hospital branch)
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
☎️0164337780

🦴 After Lumbar Spine Surgery, what you need to know...🏥 Common Lumbar Surgeries1. Lumbar discectomy2. Lumbar laminectomy...
22/02/2026

🦴 After Lumbar Spine Surgery
, what you need to know...

🏥 Common Lumbar Surgeries
1. Lumbar discectomy
2. Lumbar laminectomy
3. Lumbar decompression
4. Lumbar fusion

1️⃣ What Is Normal After Surgery?
You may experience:
🔸Low back soreness
🔸Leg pain that gradually improves
🔸Mild numbness or tingling
🔸Muscle tightness

⚠️ Contact your doctor immediately if you have:
🔸Fever > 38°C
🔸Increasing wound redness/
swelling/pus
🔸Severe worsening leg weakness
🔸Loss of bladder or bowel control
🔸Severe unrelieved pain

2️⃣ Movement Precautions (First 6 Weeks)
🚫 Avoid BLT:
🔸Bending forward repeatedly
🔸Lifting more than 2–5 kg
🔸Twisting your spine

✅ Safe Techniques
🔸Log Roll (Getting Out of Bed):
Bend knees, roll to side (keep shoulders & hips together). Push up with arms while lowering legs off bed

🔸Sitting:
Limit to 30–45 minutes
Sit upright with back supported
Avoid low, soft sofas

🔸Standing:
Keep spine neutral
Avoid prolonged standing initially

3️⃣ Walking Program (Very Important)
Walking is the BEST early exercise.
🔸Week 1–2: 5–10 minutes, 3–5 times/day
🔸Week 3–4: 15–20 minutes
🔸Week 5–6: 20–30 minutes
Increase gradually if pain allows.

4️⃣ Sleeping Position
🔸On back with pillow under knees
OR side lying with pillow between knees
🔸Avoid stomach sleeping.

5️⃣ Driving
Usually allowed after:
2–4 weeks (discectomy)
4–6+ weeks (fusion)
🔥Only if: Off strong pain medication and able to brake comfortably

6️⃣ Return to Work
Desk job: 4–6 weeks
Light duty: 6–8 weeks
Heavy lifting job: 3 months or more
Fusion patients may require longer recovery.

📊 Physiotherapy Goals
✔ Reduce pain
✔ Protect surgical site
✔ Restore mobility
✔ Rebuild core stability
✔ Improve strength & endurance
✔ Restore function
✔ Prevent recurrence

📍Rehabilitation always follow graded exposure and progressive loading principles, tailored to surgical type and patient presentation.

Visit us for more information 📲📲📲
1) Oh Physiotherapy (Bayan Lepas branch)
1-2-20 Kompleks I-Avenue, Bukit Jambul, Bayan Lepas, Penang.
☎️04-6410850
2) Lo Physiotherapy (Tanjong Tokong branch)
C-1-6 Vantage (Level 1), Jalan Desiran Tanjong, 10470 Tanjong Tokong.
☎️016-9341230/ 012-5297825
3) Lo Physiotherapy (Butterworth branch)
Block A-79, Jalan Raja Uda, Pusat Perniagaan Raja Uda,12300 Butterworth.
☎️016-8869934
4) Lo Physiotherapy(Georgetown Specialist Hospital branch)
12A, Jalan Masjid Negeri, 11900, Georgetown,Penang.
☎️017-9123081
5) Lo Physiotherapy (Kek Lok Si Charitable Hospital branch)
623, Jalan Balik Pulau, Penang Ayer Itam, 11500 Ayer Itam, Pulau Pinang.
☎️016-5293996
6) Oh Physiotherapy (B BRAUN Factory branch)
Bayan Lepas Industrial Park, 10810 Bayan Baru.
☎️0164337780

Address

1-2-20 Kompleks I-Avenue , Bukit Jambul
Bayan Lepas
11900

Opening Hours

Monday 09:30 - 20:00
Tuesday 09:30 - 20:00
Wednesday 09:30 - 20:00
Thursday 09:30 - 20:00
Friday 09:30 - 18:00
Saturday 09:00 - 13:00

Telephone

+6046410850

Website

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