RI Chiro Guides: Heat/Cold Therapy Rock!

Heat and cold therapy are great for lower back pain relief—but how do you know which one to use? Find when to use ice and when to use heat.

http://www.spine-health.com/blog/should-i-use-ice-or-heat-my-lower-back-pain

At-home Relief - Advice from a Chiro

Ice / Heat Therapy
Heat or cold therapy can provide a surprising amount of pain relief for most types of back and neck pain. Muscle strains and pulls are some of the most common causes of back pain, and can be soothed with heat and cold therapy.

Cold packs help reduce inflammation and numb a painful area while heat packs help increase circulation to a specific area of the body and can promote healing.

It’s easy to make a hot or cold pack with materials you already have at home.  Making hot or cold packs yourself is convenient, because one will be ready whenever you need it, and it could save you some money.

Homemade Gel Ice Packs
These homemade gel ice packs are more comfortable than a bag of frozen peas, because they mold better to your body without the lumps and bumps. They can be made for under $3.

What you need:
1 quart or 1 gallon plastic freezer bags (depending on how large you want the cold pack)
2 cups water
1 cup rubbing alcohol

Instructions:
Fill the plastic freezer bag with 1 cup of rubbing alcohol and 2 cups of water.
Try to get as much air out of the freezer bag before sealing it shut.
Place the bag and its contents inside a second freezer bag to contain any leakage.
Leave the bag in the freezer for at least an hour.
When it's ready, place a towel between the gel pack and bare skin to avoid burning the skin.

Home-Made Pain Relief
Sometimes the simplest solutions are best.  Here we show you how to make your own gel ice pack or moist heat pack, and a simple low back massager to help ease your discomfort until you can get in to see your chiropractor.

Homemade Moist Heat Packs
Heat therapy increases circulation to aching muscles, and provides pain relief. There are two types of heat therapy, dry and moist.

Electric heating pads bring a dry heat, which some people find to be less comforting than moist heat. Moist heat packs are less dehydrating to the skin, and they allow heat to absorb better into the skin and relieve pain faster.

What you need:

• Cloth container (sock, fabric)
• 4-6 cups filling (e.g. uncooked rice, flax seed, buckwheat, oatmeal)
• Needle and thread (optional, but recommended)
• Flair (ribbon, fragrant oils; optional)

Instructions:

1. Fill your container with the filling.
2. Tie or sew the container shut.
3. Add soothing aromatherapy before you microwave, if you want.
4. Microwave container for 1-3 minutes.
5. Whether you are using cold or heat therapy, do not apply them for more than 15 minutes at a time. The best way to apply either heat or cold is to alternate 15 minutes on and 15 minutes off for an hour or two.

Do-It-Yourself Massage

What you need:

• 6 tennis balls
• A roll of duct tape
• A floor
• 10-15 minutes daily

Instructions:
Align the tennis balls in a figure eight, and then use as much duct tape as needed to secure the balls in this shape. When completed, the compact tennis balls/duct tape contraption will look like a peanut.

Place the tennis balls on the ground and then lie on them face up, keeping the knees bent. The tennis balls should be parallel to your waist and centered just above the lumbar spine (lower back).

Attain balance and comfort, and then raise both arms with your fingers pointed towards the ceiling. Keep your arms as straight as possible.

Beginning with either your right or left arm, slowly lower your arm backwards toward your head (visualize a reverse tomahawk chop without the speed). Once again, keep your arms as straight as possible and feel free to bend your neck backwards when moving your arms.

Bring the arm backwards to the ground, hold this position for a couple of seconds, and then slowly bring it back to its original starting position.

Now repeat the same action with the other arm.

Alternate and complete for each arm four more times. Through-out this process, the tennis balls simulate the knuckles of a massage therapist.

DIY Heat/Cold Therapy

In a world of sophisticated medical care, a simple ice massage can still be one of the more effective, proven methods to treat a sore lower back or neck. It is effective when used either alone or in combination with other treatments, such as chiropractic care. Read more below:

http://www.spine-health.com/treatment/heat-therapy-cold-therapy/ice-massage-back-pain-relief

Spring Forward into Spring Cleaning

With March comes the start of spring...and spring cleaning.

Household chores can come with unwanted pain if not done carefully. Bending and/or twisting at the waist is a common cause for upper and lower back pain. From washing dishes, to vacuuming, you'd be surprised to know that having a proper technique can prevent you from experiencing back or neck pain. 

Back-Saving Tips for Chores:

• When you wash dishes, open the cabinet beneath the sink, bend one knee and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.


• When ironing, raise one foot a bit. Place it on a small stool or a book to take some strain off your back.


• To vacuum, use a "fencer's stance." Put all your weight on one foot, then step forward and back with the other foot as you push the vacuum forward and back. Use the back foot as a pivot when you turn.


• Use a cold pack if your back begins to hurt. Wrap an ice pack in a towel moistened with warm water. The warmth gives way to gradual cold, which likely will alleviate the discomfort. (No ice? Try frozen veggies instead.)


• If pain persists for more than a day or two or if you experience numbness after doing chores, tingling or weakness in your arms or legs, see a doctor of chiropractic.

Whiplash: The Chiropractic Approach

Whiplash is a common injury in automobile accidents and some sports-related incidents. Doctors of chiropractic (DCs) diagnose whiplash by asking patients to explain important details of the incident and, in some cases, use advanced imaging. Chiropractic adjustments, massage and rehabilitative exercises are just a few treatments DCs may use. Exercises performed at home can also speed up the recovery process. Read more about the diagnosis and treatment of whiplash.

Easy Do-It-Yourself Ice Massage Therapy

To do ice massage therapy, a regular ice cube may be used, but it’s better to use a larger piece of ice. One easy way to do this is to freeze water in a paper or Styrofoam cup, then peel the top inch or two of the cup to expose the ice surface. Read more about how to use ice massage for back pain relief.