Teba care physiotherapy

Call Directions Contact the business

Teba care physiotherapy Orthopaedic & rehabilitation physiotherapy
đź“ŤPlot 6831 Katima mulilo road,Lusaka.

BACK PAIN RADIATING DOWN YOUR LEG? You might think it’s serious, but a disc herniation responds well to the right physio...
12/10/2026

BACK PAIN RADIATING DOWN YOUR LEG? You might think it’s serious, but a disc herniation responds well to the right physiotherapy approach.

A disc herniation happens when the cushion between your spine bones (the intervertebral disc) develops a tear, and the gel inside leaks out and presses on nearby nerves. This causes sharp pain, numbness, tingling, or weakness that radiates down your leg (or arm if it’s in your neck). The pain can be intense, but the good news is that most herniations improve significantly with conservative treatment.

Research consistently shows that physiotherapy is the first-line treatment for disc herniation and is highly effective. Most people recover completely without ever needing surgery, even with imaging findings that look dramatic.

Watch out for:
🔵 Staying immobilized because you think movement will make it worse (gentle movement and exercise actually help)
🔵 Assuming surgery is your only option (only about 5-10% of disc herniations require surgery)
🔵 Poor posture and weak core muscles (the root causes that need to be addressed)
🔵 Continuing activities that aggravate symptoms without modifying how you do them

The myth? “A herniated disc is a permanent injury and I’ll always have pain.” The truth? Disc herniations heal. Your body reabsorbs the leaked disc material over time, especially when you use targeted exercise and movement to stabilize your spine and reduce pressure on the nerve.

At the Teba Care Hospital Physiotherapy Unit, we use exercise therapy, manual therapy, postural correction, nerve mobility work, and electrotherapy to reduce pain and restore your spine’s stability and function.

Don’t let back pain control you. Book a consult and start your recovery today.
+260 572 388 395

NOTICE YOUR SHOULDERS OR HIPS AREN’T LEVEL? You might have scoliosis, and the good news is that physiotherapy can help m...
09/10/2026

NOTICE YOUR SHOULDERS OR HIPS AREN’T LEVEL? You might have scoliosis, and the good news is that physiotherapy can help manage it effectively.

Scoliosis is an abnormal sideways curvature of the spine. It’s one of the most common spinal conditions, and in most cases, it doesn’t require surgery. What matters is understanding your curve and getting the right physiotherapy approach to manage your posture, reduce pain, and prevent the curve from worsening.

Most people with scoliosis live normal, active lives. The key is early detection and consistent physiotherapy to stabilize your spine and strengthen the muscles supporting it.

Watch out for:
🔵 Ignoring postural changes early on (early intervention makes a real difference)
🔵 Thinking surgery is your only option (most curves are managed successfully with physiotherapy)
🔵 Weak core and back muscles (this accelerates curve progression and increases pain)
🔵 Poor posture habits (they directly impact your scoliosis symptoms and progression)

The myth? “If I have scoliosis, I’m limited in what I can do.” The truth? With proper physiotherapy and core strengthening, people with scoliosis can do almost everything their peers do. The goal is not necessarily to eliminate the curve but to stabilize it, reduce symptoms, and optimize your spinal function.

At the Teba Care Hospital Physiotherapy Unit, we use scoliosis-specific exercises, core strengthening, postural correction, breathing exercises, and manual therapy to help you manage your curve and live pain-free.

Book a consult today and let’s create your personalized scoliosis management plan.
+260 572 388 395

08/10/2026

A random day at Teba care physiotherapy…
To book a consult đź“ž0572388395..
traction

RUNNING KNEE PAIN ON THE OUTSIDE? It might be ITB syndrome, one of the most common overuse injuries in distance runners....
05/10/2026

RUNNING KNEE PAIN ON THE OUTSIDE? It might be ITB syndrome, one of the most common overuse injuries in distance runners.

The iliotibial band is a thick band of fibrous tissue running down the outside of your thigh from your hip to your knee. When it gets too tight, it rubs against the side of your knee bone with every stride, causing sharp, burning pain on the outside of the knee. It starts during or right after running, and if ignored, it gets worse.

Research shows that most runners with ITB syndrome recover completely with the right physiotherapy approach. The key is addressing what caused the tightness in the first place, not just treating the pain.

Watch out for:
🔵 Continuing to run through the pain (it will get worse, not better on its own)
🔵 Only stretching the IT band (this rarely works without addressing the root cause)
🔵 Weak hip muscles (the main cause, especially weak glutes and hip abductors)
🔵 Overtraining too quickly without proper conditioning

The myth? “My IT band is too tight, I just need to foam roll it.” The truth? Foam rolling helps temporarily, but ITB syndrome comes from muscle imbalances and weakness in your hips, glutes, and core. You need targeted strength training combined with flexibility work to actually fix it.

At the Teba Care Hospital Physiotherapy Unit, we use hip strengthening exercises, manual therapy, myofascial release, electrotherapy, and sports physiotherapy to address the root cause and get you back to running pain-free.

Book a consult today and get back on the track.
+260 572 388 395

TUNE IN TOMORROW!Catch us on Laka FM at 16:00hrs as our Lead Physiotherapist shares valuable insights on physiotherapy, ...
04/10/2026

TUNE IN TOMORROW!

Catch us on Laka FM at 16:00hrs as our Lead Physiotherapist shares valuable insights on physiotherapy, injury prevention, recovery and staying active.

She’ll also be sharing more about our partnership with “A Swing in the Wild” Golf Challenge, where Teba Care Physiotherapy will be providing physiotherapy services to golfers throughout the tournament.

03/10/2026

We are open from 9am to 1pm on Saturdays..
Book a session with us today!!
đź“ž0572388395

THINK PHYSIOTHERAPY IS JUST EXERCISE OR STRETCHING? We use a whole toolkit of proven techniques tailored to your specifi...
02/10/2026

THINK PHYSIOTHERAPY IS JUST EXERCISE OR STRETCHING? We use a whole toolkit of proven techniques tailored to your specific needs.

Physiotherapy today is far more than one-size-fits-all exercise routines. At our practice, we combine multiple evidence-based modalities to address your pain, restore function, and help you heal faster. Each technique serves a different purpose, and the right combination gets you better results.

Research shows that multimodal physiotherapy (using several techniques together) is more effective than any single approach alone for most musculoskeletal and pain conditions. We select the right combination for you based on your specific problem.

Watch out for:
🔵 Believing physiotherapy is only exercise or stretching
🔵 Thinking you need to choose between “traditional” and “modern” techniques
🔵 Assuming one treatment will solve everything on its own
🔵 Not asking your physiotherapist why they’re using a specific technique for you

The truth? The best results come from combining approaches. Your physiotherapist’s skill isn’t just knowing these techniques. It’s knowing which ones, in what order, at what intensity, will get YOU better. A good treatment plan uses multiple tools, not just one.

At the Teba Care Hospital Physiotherapy Unit, we use myofascial release, electrotherapy, exercise therapy, manual therapy, dry needling, dry cupping, acupuncture, and kinesiology taping. We customize your treatment plan using the combination that works best for your condition and your recovery goals.

Book a consult and let’s build your personalized treatment plan.
+260 572 388 395

WOKE UP WITH ONE SIDE OF YOUR FACE DROOPING? Don’t panic. Bell’s palsy is treatable, and most people recover completely....
30/09/2026

WOKE UP WITH ONE SIDE OF YOUR FACE DROOPING? Don’t panic. Bell’s palsy is treatable, and most people recover completely.

Bell’s palsy is a temporary weakness or paralysis of the facial muscles on one side of your face, caused by inflammation of the facial nerve. It usually comes on suddenly. You might wake up and notice your smile is lopsided, your eye won’t close, or one side of your face feels numb. It’s frightening, but it’s very treatable.

Bell’s palsy affects roughly 15 to 40 people per 100,000 annually. The great news is that 70 to 80 percent of people recover completely, and physiotherapy can speed up that recovery significantly.

Watch out for:
🔵 Sudden weakness or paralysis on one side of your face
🔵 Difficulty closing one eye or excessive tearing
🔵 Changes in taste or sensitivity to sound
🔵 Pain around the ear or jaw on the affected side

Early physiotherapy makes a real difference. Facial exercises, mirror-based training, massage, and neuromuscular reeducation help your nerve and muscles recover faster and more completely. Waiting or doing nothing usually means slower recovery.

At the Teba Care Hospital Physiotherapy Unit, we use neuromuscular reeducation, guided facial exercises, and targeted interventions to help your facial nerve recover function quickly and prevent long-term complications.

Book a consult and start your recovery today.
+260 572 388 395

FINISHED THE ABSA MARATHON IN LUSAKA? The real work for your body starts now.Congratulations on crossing that finish lin...
28/09/2026

FINISHED THE ABSA MARATHON IN LUSAKA? The real work for your body starts now.

Congratulations on crossing that finish line. Marathon running is an incredible achievement, but your muscles are now dealing with significant micro-tears and inflammation. The soreness you’ll feel over the next few days isn’t weakness. It’s your body adapting and getting stronger.

Most marathon runners experience delayed onset muscle soreness (DOMS) that peaks around 24-72 hours after running. This is completely normal. What matters now is how you recover.

Watch out for:
🔵 Sharp or shooting pain that’s different from general muscle soreness (could signal actual injury)
🔵 Swelling that doesn’t reduce with ice and elevation after a few days
🔵 Persistent limping or favouring one leg that worsens instead of improves
🔵 Pain in joints rather than muscles, especially knees or ankles

The truth? Rest alone isn’t the best recovery. Light movement, stretching, massage, compression, and proper nutrition actually speed up your recovery more than sitting still. Your muscles adapt and rebuild when they’re gently mobilized and supported.

At the Teba Care Hospital Physiotherapy Unit, we help marathon runners recover properly with massage therapy, targeted stretching, compression advice, and guided movement so you bounce back faster and stay injury-free for your next race.

Book a consult and optimize your post-marathon recovery.
+260 572 388 395

LOST MOST OF YOUR SHOULDER’S MOVEMENT? Frozen shoulder can be reversed with the right physiotherapy.Frozen shoulder, or ...
25/09/2026

LOST MOST OF YOUR SHOULDER’S MOVEMENT? Frozen shoulder can be reversed with the right physiotherapy.

Frozen shoulder, or adhesive capsulitis, is when the tissue around your shoulder joint thickens and tightens, making it stiff and painful. It usually starts with sharp pain, then gradually gets stiffer. Many people think they’re stuck with it, but that’s not true.

Frozen shoulder affects roughly 2 to 5 percent of adults, with higher rates in people with diabetes. It progresses through three stages over time, and physiotherapy works at every stage to restore your movement and reduce pain.

Watch out for:
🔵 Severe pain especially at night that wakes you up
🔵 Shoulder that feels tight and won’t move through its normal range
🔵 Difficulty raising your arm, reaching behind your back, or getting dressed
🔵 Assuming the stiffness is permanent or will take years to resolve

Early physiotherapy makes a real difference. Joint mobilization, progressive stretching, and guided exercises during the freezing and frozen stages can prevent long-term stiffness and speed up recovery. Waiting usually means it takes longer.

At the Teba Care Hospital Physiotherapy Unit, we use manual therapy, progressive mobility work, and targeted exercises to restore your shoulder’s movement and function at every stage of frozen shoulder.

Book a consult and get your shoulder moving again.
+260 572 388 395

Address

Manchichi Road
Lusaka
10101

Opening Hours

Monday 08:00 - 17:00
Tuesday 08:00 - 17:00
Wednesday 08:00 - 17:00
Thursday 08:00 - 17:00
Friday 08:00 - 17:00
Saturday 09:00 - 17:00

Telephone

+260572388395

Website

Alerts

Be the first to know and let us send you an email when Teba care physiotherapy posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Teba care physiotherapy:

Shortcuts

Share

Category