The goal of this page is to provide an additional source of information to assist in your care. It is not a replacement for your treatment. If you have been evaluated and are under care, you may use these instructions to provide additional relief while working or at home. This information is for the benefit of our patients. If you are not a patient, you should consult your doctor or call our office before considering any self-treatment.

Acute Pain Instruction

Acute pain is described as sharp or intense in nature. This usually appears at the onset of a problem or injury, or when an exacerbation of a prior injury occurs. You should seek the doctor's advice before taking further actions.

During a painful acute episode, the primary goal is relief and reduction of inflammation and swelling. In this stage, you should avoid heat to the involved area. Heat will increase vascular flow and congestion in the region and will generally aggravate an acute situation. The primary treatment should be anti-inflammatory. Ice therapy is the most effective tool.

Ice Instructions:

• Use a gel-pack or package of frozen peas or corn
• Ice muscular areas no more than 20 minutes per hour
• Ice small bone, or joint areas no more than 10 minutes
• You may repeat hourly as needed for pain and inflammation
• Speak with the doctors if your pain persists for more than 12 hours
• Call our office with any questions or concerns

Other Tips:

• Get plenty of rest- A joint is most vulnerable when the muscles that support it are tired or fatigued.
• Do not sleep on your stomach.
• For neck pain- Sleep with an orthopedic pillow
• Sleep on your side with a pillow between your knees for back relief
• Sleep on your back when possible
• Bend with your knees...NOT your back
• Keep the area involved in a neutral position- Avoid twisting and bending.
• Avoid movements that compress joints or nerve roots.
• In general, stretch AWAY from the pain.
• If something hurts...don't do it!
• Use mild stretching but avoid exercising

Chronic Pain Instruction

Chronic pain is described as pain that is less acute but frequent and nagging in nature. This is often the result of old injuries, chronic tension or strain, or congenital anomalies.

The goal is to maintain flexibility and function. Stretching of tense areas and strengthening weak or damaged areas is recommended. Mild heat may be used to relax muscle tension.

Heat Instructions:

If you have any question whether to use ice or heat, call our office.

• Use a hot water bottle or hot wet towel with caution
• Heat the involved area no more than 15 minutes every 2 hours
• Follow your therapy with a stretch routine to the area.
• If the quality of pain changes or does not diminish, call the clinic

Chronic conditions are usually aggravated by tension and poor flexibility, so consider a stretching program on a regular basis. Below are a few examples to get you started...

Stretching Instructions

Stretching should be done with most non-traumatic injuries and painful conditions. Again, if you have questions call the clinic. If you have acute pain, do light stretching (if at all).

• Always stretch for 10-15 seconds
• NEVER bounce-stretch
• If you experience pain, back off slightly
• Repeat stretches 3-5 times
• ACUTE: Stretch hourly following ice therapy
• CHRONIC: Do stretches 4 times per day following heat therapy
• PREVENTIVE: Do stretches once or twice each day or while working

Additional stretches for specific activities and conditions are available at the clinic.

Prevention

The whole idea behind preventive care is to stay healthy. When things are going well, we forget to do the things we know we should. DON'T WAIT UNTIL YOU'RE IN PAIN to take care of your spine! If you want to keep your joints and muscles in their best condition, it only takes a little work.

Problems usually start with muscle tension, strains or stress, and accumulate until a minor event (like bending to tie your shoe or losing your pillow while you sleep) results in a flare-up of pain. You can stay healthy, feel better, and avoid these flare-ups by taking care of your spinal health. That includes diet, exercise and s-t-r-e-t-c-h-i-n-g as often as possible. From a chiropractic standpoint, maintaining joint mobility is even more important. For most folks, this amounts to a couple of treatments in an entire year. What a small price to pay for staying healthy. Statistics show that these folks are actually seen less because they avoid the flare-ups to begin with. If you'd like more information on preventive care just give us a call... or better yet, schedule your "tune-up" today.