Lusaka Chiropractic & Wellness

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

24/10/2025

Avoiding low back pain starts with simple daily habits 💥🚫

Low back pain is one of the most common issues people face, but the good news is, a few mindful adjustments can help protect your spine every day. 🌿

✅ Tips to keep your back healthy:
1. Lift smart: bend at your knees, not your waist. Keep the load close to your body and avoid twisting.
2. Mind your posture: Whether sitting or standing, keep your shoulders relaxed and your spine aligned.
3. Set up your workspace: Use an ergonomic chair, keep your screen at eye level, and take breaks to stretch every 30–60 minutes.
4. Bend safely: When reaching down, hinge from your hips instead of rounding your back.
5. Stay active: Regular movement keeps your back strong and flexible.

Dive deeper here: https://f.mtr.cool/rmheqimhzx

Take care of your back today, your future self will thank you!

“Why does my back hurt when I sit,” is a common question from desk workers. Read UCLA Health’s tips for how to reduce lower back & neck pain from sitting.

22/10/2025

21/10/2025

What Is Physiotherapy & Why It Matters 🌿

Physiotherapy is a science-based treatment that helps your body move, heal, and thrive. It involves expert assessment, hands-on therapy, targeted exercises, and education to reduce pain, improve posture, and restore mobility. From joint mobilization and soft tissue therapy to tailored recovery programs, physiotherapy supports your body every step of the way.

Who Can It Help?
✔️ Anyone recovering from injury or surgery
✔️ Athletes seeking performance, prevention & faster recovery
✔️ Individuals with chronic pain (back, neck, shoulders, hips)
✔️ Those with mobility challenges due to aging or inactivity
✔️ Anyone struggling with stiffness, poor posture, or work-related tension

💡 Why Choose Physiotherapy?
✅ Tackles root causes, not just symptoms
✅ Personalized treatment designed for your body & goals
✅ Improves posture, flexibility & strength for long-term health
✅ A safe, drug-free, and holistic approach to wellness

Call us today for a consult.
📞 Rhodes Park: +(260) 974142612 / 967788156
📞 Leopards Hill: +(260) 960561100 / 0973141394

16/10/2025

What Does a Chiropractic Adjustment Actually Do?

Ever wondered what really happens during a chiropractic adjustment? Let’s break it down in simple terms:

🦴 Tissues Involved:
1. Joints & Vertebrae – Restoring movement where things feel “stuck.”
2. Muscles – Easing tightness and tension.
3. Ligaments & Tendons – Reducing strain and supporting alignment.
4. Connective Tissue (Fascia) – Loosening adhesions that limit mobility.
5. Nerves – Relieving irritation that may cause pain or discomfort.

What to Expect After an Adjustment:
1. Less pain in your back, neck, or shoulders
2. Better flexibility and easier movement
3. Relaxed muscles and reduced stiffness
4. Improved posture and spinal alignment
5. Relief from symptoms like headaches or nerve-related pain

Sometimes you might hear a gentle “pop” – that’s just gas being released from your joints, totally normal! 🙌

If you’ve been dealing with pain, stiffness, or poor posture, book your appointment with us today and experience the difference chiropractic care can make.
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com

15/10/2025

When people ask Mariia what a sound bath does, her answer is simple: “It helps you relax.” 🌿
But true relaxation is more powerful than we realise. In today’s fast-paced world, our bodies carry hidden stress. A sound bath guides the nervous system out of “fight or flight” and into deep rest, where healing and balance can naturally happen.

💆‍♀️ Experience the difference of real relaxation with Mariia.

14/10/2025

We’re so grateful for the kind words from our amazing clients! 💙 Hearing how chiropractic care and wellness support have improved posture, reduced pain, and boosted overall well-being truly inspires us to keep delivering the best care possible.

Your health journey is our priority, and every story reminds us why we love what we do.

👉 Ready to experience the difference for yourself?
Book your appointment today and let us support your wellness journey!
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com

11/10/2025

✨ New at Lusaka Chiropractic & Wellness ✨
We’re excited to welcome Mariia, our new practitioner offering sound therapy. 🥁✨
Sound therapy uses vibrations from Tibetan singing bowls, crystal bowls, and other instruments to help reduce stress, ease anxiety, and support your body’s natural healing.

Come and discover the power of sound to bring calm, clarity, and balance.
📩 info@lusakachiropractic.com | 📞 0974 142 612

06/10/2025

Did you know the foods you eat can play a huge role in reducing inflammation and supporting healthy joints?
In Zambia, many everyday staples are naturally anti-inflammatory and packed with nutrients that help your body heal and recover.

🌽 Maize & Millet – whole grains that provide fibre and steady energy, helping to lower inflammation.
🥬 Leafy Greens (rape, chibwabwa, bondwe) – loaded with antioxidants and vitamins that protect your joints.
🥜 Groundnuts – rich in healthy fats and protein to nourish muscles and reduce swelling.
🐟 Kapenta & Other Fresh Fish – a great source of omega-3 fatty acids that fight joint stiffness.
🍠 Sweet Potatoes & Cassava – full of vitamins and minerals that boost immunity and recovery.
🍊 Local Fruits (mangoes, guavas, pawpaw) – bursting with vitamin C for collagen and tissue repair.

When combined into a balanced diet, these local superfoods don’t just fuel your body, they also help keep your joints flexible, reduce pain, and support long-term wellness. 🌿💪

04/10/2025

Good posture isn’t just about looking confident it is about protecting your back, neck, and joints for long-term health. 🌿 Whether you spend hours at a desk, stand for long periods, or carry heavy bags, small daily adjustments can make a big difference.

From aligning your spine and keeping your shoulders relaxed, to strengthening your core and being mindful of how you sit and stand, these habits can help you feel stronger, reduce discomfort, and prevent future pain.

Here are 9 practical tips to improve your posture and boost your overall well-being 👉 https://f.mtr.cool/ukunyjwzlc

Poor posture can wreak havoc on your overall health. WebMD shows you 9 habits that lead to poor posture and shares tips to save your spine.

27/09/2025

Have you made your appointment? We’re just a call away.

Book today and take the next step in your wellness journey.
📞 Rhodes Park Clinic: +(260) 974142612 / 967788156
📧 rhodespark@lusakachiropractic.com
📞 Leopards Hill Clinic: +(260) 960561100 / 0973141394
📧 leopardshill@lusakachiropractic.com