Premier Physiotherapy and Rehabilitation Clinic

13/02/2026

Many cases of back pain start from lifting something the wrong way like a bucket of water, a carton, a child or even groceries.
Bending wrongly places sudden stress on your spine and back muscles.

The safer way to lift is:
✅ Bend your knees and hip, not your back
✅ Keep the object close to your body
✅ Engage your core and lower limb muscles and lift smoothly
These simple techniques reduce strain and help protect your spine from injury.

Good lifting technique today prevents back pain tomorrow but if you are already having these symptoms, send us a DM or visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan.

You can also call 0703 044 2198, 0803 455 4600 or 08142934351 for more enquiries

12/02/2026

Many people ignore shoulder pain, hoping rest will make it go away or painkillers will fix it but untreated shoulder pain often gets worse.
Movement becomes limited, daily tasks feel harder and recovery takes longer.

Early assessment and proper Physiotherapy help reduce pain, restore movement and prevent deformity.
Don’t wait until lifting your arm becomes a struggle.

Early care matters but if you are already having these symptoms, send us a DM or visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan. You can also call 0703 044 2198, 0803 455 4600 or 08142934351 for more enquiries

11/02/2026

It's easy to blame age when we experience pain while climbing stairs, but many times, the real issue is how incorrectly we have been climbing stairs and sometimes weak muscles around the knee, not how old you are.

When those muscles aren't strong enough, or when the knee cap (patella) moves wrongly, due to muscle imbalance during stairs climbing, the knee takes extra stress, and the pain shows up.

The good news? Oh yes we do have one for you, targeted physiotherapy exercises strengthen the knee muscles of interest, improve support and reduce pain.

Stairs shouldn’t feel like punishment unless you have been doing the wrong thing.

However, if you are already having these symptoms, send us a DM or visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan. You can also call 0703 044 2198, 0803 455 4600 or 08142934351 for more enquiries.

10/02/2026

Exercise and mobility are essential for maintaining a healthy and active life.

Regular movement helps to improve strength, balance, flexibility and overall body function. It also reduces pain, prevents stiffness and lowers the risk of injuries and chronic illnesses.

Staying active keeps your joints moving, boosts circulation, improves posture and enhances mental well-being. Whether young or old, daily exercise and proper mobility training help you remain independent and confident in your daily activities.

At Premier Physiotherapy & Rehabilitation Clinic, we are committed to helping you move better, feel stronger and live healthier.

We are located at
Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan.

Call or WhatsApp
07030442198 | 08034554600 | 08142934351

Also, you can send us a message on our Instagram handle premier_physiotherapy_clinic

Your movement matters. Let’s help you stay active and pain-free 💪✨

09/02/2026

Importance of Exercise and Mobility

Exercise and mobility are essential for maintaining a healthy and active life.

Regular movement helps to improve strength, balance, flexibility and overall body function. It also reduces pain, prevents stiffness and lowers the risk of injuries and chronic illnesses.

Staying active keeps your joints moving, boosts circulation, improves posture and enhances mental well-being. Whether young or old, daily exercise and proper mobility training help you remain independent and confident in your daily activities.

At Premier Physiotherapy & Rehabilitation Clinic, we are committed to helping you move better, feel stronger and live healthier.

We are located at
Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan.

Call or WhatsApp
07030442198 | 08034554600 | 08142934351

Also, you can send us a message on our Instagram handle premier_physiotherapy_clinic

Your movement matters. Let’s help you stay active and pain-free 💪✨

06/02/2026

You know this belief that knee pain means you should stop walking.
Many people hear knee pain and immediately avoid movement.
No walking, no stairs, no activity.

The truth is avoiding movement can make the muscles around the knee weaker and the joint stiffer.
The right exercises actually strengthen the muscles and reduce pain.

When movement is done properly:
✅ Muscles around the knee become stronger
✅ Joint support improves
✅ Pain reduces over time

Movement done right is medicine not punishment.
If your knee hurts, don’t just stop moving.
Get guided exercises that help you heal, not worsen the pain.

Your knee will thank you for it. But if you are already having these symptoms, send us a DM or visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan. You can also call 0703 044 2198, 0803 455 4600 or 08142934351 for more enquiries.

05/02/2026

Emeka are you not tired of looking down at your phone for long hours or you don't know that it puts a serious strain on your neck leading to what is called "Text Neck"?
That small bend you do while chatting, scrolling, or watching videos adds up as repetitive stress injury to the neck.

That’s one of the reasons why many people complain of:
- Neck pain
- Shoulder pain
- Headaches
- Stiffness in their thumbs
- Tingling in their hands

Whether you’re working on your computer or phone, replying WhatsApp messages or watching skits, your neck is feeling it.

Raise your phone at or slightly below eye level when using it.
Take short breaks instead of scrolling nonstop.

Your neck will thank you for it. But if you are already having these symptoms, send us a DM or visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan. You can also call 0703 044 2198, 0803 455 4600 or 08142934351 for more enquiries.

04/02/2026

The thing is, we have actually normalised neck pain because we are always on our devices for hours, but the truth is, pain is a warning sign, not something to ignore.

When we bend our heads down to our phones for a long time, we put extra strain on the structures around our necks.
Over time, this leads to:
✅ Neck, shoulder and arm pain
✅ Tingling/ Pin-like sensation down our arms
✅ Headaches
✅ Stiffness and reduced movement at our necks.

Most times, ignoring it can make the pain worse and long-lasting when you can actually save yourself by:
✔️ Holding your phone at eye level
✔️ Taking breaks from scrolling
✔️ Getting Physiotherapy early to correct posture and relieve pain

All you need to do is treat it early. Don’t wait until it becomes serious.

You can DM us or visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan, or call 0703 044 2198, 0803 455 4600 or 08142934351 for more enquiries.

03/02/2026

Big thanks to Arinze Nnadi

for all of your support! Congrats for being top fans on a streak 🔥!

03/02/2026

You think sitting is harmless? Think again.

In Nigeria today: Freelancers sit all day chasing clients while 9–5 workers sit in offices

Many people sit bent over phones for hours and the common result? Back pain. Neck pain. Shoulder pain.

The problem isn’t sitting, it’s how long and how you sit. If you:

- Bend forward while working
- Sit without back support
- Stay in one position for hours

Your spine suffers silently without you knowing it and these are simple sitting tips everyone can follow 👇
✔️ Sit upright, don’t slouch
✔️ Support your lower back (even with a small pillow)
✔️ Keep your phone or laptop at eye level
✔️ Take short breaks to stand and move

📌 Remember:
Your back is not designed to sit all day without movement. Good posture today prevents pain tomorrow.

If you work long hours sitting and have back or neck pain, physiotherapy can help you:
✅ Correct posture
✅ Reduce pain
✅ Prevent long-term irreversible tissue damage

Send us a DM or you can visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan or call 0703 044 2198, 0803 455 4600 and 08142934351 for more enquiries

02/02/2026

Do you know that too much rest can actually make back pain worse, not better.
Once someone complains of back pain, what do we hear?

🗣️ “Lie down, don’t move.”
🗣️ “Stop going out.”
🗣️ “Just rest for one week.”

This sounds caring but your back doesn’t heal that way because when you stay in bed for too long:
✅ Your back muscles become weak and stiff
✅ Blood flow reduces
✅ Pain lasts longer
✅ Simple movements start feeling harder

That’s why after days of lying down, some people say: “Doctor, it’s even worse now" because you sit for hours in traffic, then sit again at work. When back pain starts, you lie down all weekend. By Monday, standing up feels like punishment.

So what actually helps? ✅
✔️ Safe movement (not painful, controlled movement)
✔️ Physiotherapy-guided exercises
✔️ Learning better posture for sitting, lifting, and sleeping
✔️ Staying active within your pain limits

The movement tells your body:
“It’s safe. Let’s heal.”

Back pain doesn’t mean stop moving, It means move smarter.
Rest is good, but too much rest delays recovery.

If you or someone you know is dealing with back pain, don’t just lie down and hope.
Get the right guidance. Your back will thank you.
You can visit our clinic at Plot 4, Block 53, Alaafin Avenue, Oluyole Estate Extension, Ibadan or call 0703 044 2198, and 0803 455 4600 for more enquiries

27/01/2026