Lusaka Chiropractic & Wellness

30/11/2025

The festive season is full of joy and heavy lifting, long travel, and extra chores. It’s a perfect time to protect your back and posture! Here are 3 quick posture & back-care tips to keep you moving pain-free:

✅ Mind your lift form – Bend at your knees, not your waist. Hold objects close to your body.

✅ Take posture breaks – If you’re decorating or sitting long hours, set a timer to stretch or walk every 30–45 minutes.

✅Support your lower back – Use a small pillow or rolled towel when seated, and focus on engaging your core.

Happy Holidays!

24/11/2025

If you spend hours sitting at your desk, here’s your friendly reminder to take a 2-minute posture break ⏱️, stand up, stretch, roll your shoulders, and reset your spine.

These small breaks:
✅ Relieve tension in your neck and lower back
✅ Improve blood flow and focus
✅ Help prevent stiffness and chronic pain

It’s amazing what just 2 minutes can do for your posture, productivity, and long-term spinal health 🙌

🌿 Try setting a reminder every hour, and your spine will thank you!

22/11/2025

Chiropractic and physiotherapy care are evolving, and the focus is shifting toward holistic, whole-body healing. From personalised treatment plans to mind-body wellness and movement-based rehab, the future of care is all about balance and prevention.

💡 Discover the latest holistic trends shaping modern chiropractic care 👇
🔗 https://f.mtr.cool/qsvwmpnyhk

Chiropractic care has come a long way since its inception in the late 19th century. Once viewed as a niche practice, it has evolved into a cornerstone of holistic healthcare, addressing musculoskeletal issues while promoting overall wellness. Today, chiropractic care is more than just spinal adjustm...

19/11/2025

Feeling tense, stressed, or sore? It might be time to give your body the care it deserves.

At Lusaka Chiropractic & Wellness, our massage therapy sessions are designed to do more than help you relax; they help your body recover, recharge, and rebalance.

🌸 Benefits include:
✔️ Deep stress relief and improved circulation
✔️ Faster muscle recovery after workouts or long days
✔️ Better sleep and relaxation for the mind & body
✔️ Reduced tension and improved flexibility

Whether you’re an athlete, desk worker, or simply need a moment of calm, massage therapy is your gateway to total-body wellness.

Book your session today
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com

16/11/2025

💪Your Core = Your Spine’s Best Friend!

A strong core does more than give you good posture; it supports your spinal stability, balance, and long-term back health

Here are 3 gentle core exercises you can do anywhere to strengthen your spine’s support system:
1️⃣ Pelvic Tilts – Strengthen your lower back and abdominal connection.
2️⃣ Dead Bugs – Improve coordination and core control while protecting your spine.
3️⃣ Bird Dogs – Engage your back and abs together for better posture and balance.

These movements may be simple, but they’re powerful for reducing strain and preventing back pain, especially if you sit for long hours or do repetitive tasks.

✨ Start with 2–3 sets, a few times a week, and notice the difference in how your back feels!
Call our physiotherapy specialists to get personalised exercise tips for your pain points.
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com

14/11/2025

🌍 World Diabetes Day 🌍

Did you know that around 10.3% of adults between the ages of 20 to 79 years in Zambia are living with diabetes? That’s over 750,000 people affected, and the number continues to rise. Diabetes doesn’t just affect blood sugar levels; it also impacts nerve function and spinal health.

Here’s how they’re connected:
✅High blood sugar can damage your nerves over time (known as diabetic neuropathy), leading to tingling, numbness, and pain, especially in the hands and feet.
✅When your nerves aren’t functioning properly, your posture, balance, and movement can all be affected, putting extra stress on your spine.
✅A healthy spine, combined with balanced nutrition, helps maintain strong nerve pathways and overall body function.

Book an appointment with Monali, our dietitian, today.
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com

11/11/2025

If you want to get the most from your workouts or physical activities, you need to do these 3 essential warm-up exercises

1. Leg Swings (Front ↔ Back & Side ↔ Side)
Increase hip mobility and activate glutes & hamstrings.

2. Dynamic Shoulder Circles + Arm Crosses
Wake up your upper body, open your chest, reduce shoulder strain.

3. Walking Lunges with Reach / Torso Twist
Engage core, hips & legs while enhancing balance and stability.

Perform each for 30–60 seconds before your session, and will feel the difference!.

09/11/2025

We’re always grateful to hear such kind words from our clients. You are the reason we do what we do! 💚

At Lusaka Chiropractic & Wellness, our goal goes beyond temporary relief. We focus on real, lasting results through expert chiropractic care, personalised treatment plans, and holistic wellness support.

Whether you’re dealing with back pain, posture challenges, or overall spinal health, we’re here to help you move better, feel stronger, and live pain-free 💪

✨ Your journey to better health starts here.
Book your appointment today.
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com

07/11/2025

Dry Needling is a modern, evidence-based technique where fine, sterile needles are gently inserted into trigger points; those tight, painful “knots” in the muscle. There’s no medication, just the body’s response to the stimulation (like twitch reflexes) to help release tension.

Who can benefit?
👉 Anyone struggling with chronic back, neck, or shoulder pain
👉 Athletes with tight or overworked muscles
👉 Those looking to improve flexibility, posture, and recovery time
👉 Anyone seeking a drug-free, long-term pain relief solution

Book your session today and take the first step toward a pain-free you.
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com

04/11/2025

Living with chronic pain doesn’t have to be your norm. Chiropractic care focuses on addressing the root cause, not just masking the pain but helping your body heal and function at its best. 🌿💆‍♂️

Discover how chiropractic care plays a vital role in chronic pain management 👇
🔗 https://f.mtr.cool/xiqqleakab

Learn how chiropractic care helps manage chronic pain with holistic, non-invasive treatments—improving mobility, reducing costs, and enhancing well-being.

30/10/2025

Staying Hydrated in Lusaka’s Climate 💧🌞

The heat in Lusaka can sneak up on you, so keeping hydrated is key to staying energised and healthy!

Here are some great local options to beat the heat:
🥥 Coconut Water – A natural electrolyte boost that keeps you refreshed.
🥤 Vital Spring Water & other bottled waters – Clean, reliable hydration on the go.
🍹 Fresh Local Juices – Mango, guava, pawpaw, or lemon, delicious and hydrating (go easy on the sugar 😉).
🌾 Thobwa – A traditional Zambian maize or millet drink that’s both nourishing and hydrating.
💊 Oral Rehydration Solutions (ORS) – Perfect after heavy sweating, exercise, or long days in the sun.

✨ Hydration Tips:
1. Sip water throughout the day (don’t wait to feel thirsty).
2. Carry a refillable water bottle.
3. Infuse your water with lemon, mint, or fruit for a refreshing twist.
4. Limit sugary sodas and excess caffeine in the heat.

👉 Take care of your body, it’s the only place you live. Stay cool, stay hydrated, and enjoy Lusaka life to the fullest!

27/10/2025

Have you made your appointment yet?
Your health and wellness shouldn’t wait. Whether it’s easing back pain, improving posture, or simply giving your body the care it deserves, we’re here for you.

We’re just a call away! Book your appointment today and take the next step toward feeling better, moving better, and living better.
📞 Rhodes Park: +(260) 974142612 / 967788156
📞 Leopards Hill: +(260) 960561100 / 0973141394