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First and foremost:
- Use ICE for the first 24 hours. 10 minutes at a time every hour or so.
- Do not use heat unless you follow it up with ice.
- After the first 24 hours, you can use heat, but always follow it up with ice
- i.e. use ice pack for 10 minutes
- take a hot shower for 10 minutes
- use an ice pack for 10 minutes
- repeat every 1 – 3 hours with the shower; in between just use ice packs
Call and make an appointment with your chiropractor. The sooner you get treated, the sooner you will be out of pain.
For an ice pack, you can use:
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- purchased re-useable ice pack (keep these in the refrigerator).
- bag of frozen peas (label these as ice pack)
- wet a dish towel, place it in a Ziploc freezer bag, place it in the freezer for 30 minutes.
For heat you can use:
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- hot showers are the best.
- Rice bags, placed in the microwave to heat up.
- dry heating pad.
- Do not use heat more than 20 minutes at a time.
- Do not use heat with any topical ointments (you will burn your skin)
Topical ointments:
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- Biofreeze, Mineral ice, Icey Hot, etc.
- You can use these over the area of pain to help ease the pain and relax the muscles; however, never use these with heat! You will burn you skin.
- Apply as directed.
Bracing:
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- If you have a lumbar brace – use it initially for the first day to help support the muscles. After the first day, wear it on and off. Make sure it has dual pull supports. Place it over the hips – not at the waist.
- Rib belts should be worn over the affected rib.
Stretching:
You can do the back rocks stretch (see back exercises). Lying on your back, gently bring one knee up to your chest and gently pump it. Relax, and do the other knee. Remember it is a “pumping” action not a pull and hold action. Do this stretch every hour just 2 – 4 reps.