ACUTE PAIN RULES
This is the "ouch" pain - the immediate pain within 24 hours of an incident you thought would go away. For instance: "I just bent over to pick up the newspaper.", or "I just turned over in bed and now I can't move my....".
It's important to use these techniques as soon as possible because they are most effective within the first 72 hours of an injury. These rules can be your first line of defense at home.
Use the R.I.C.E. method for acute pain:
R - rest; immediately find a comfortable position that alleviates pain
I - ice; 20 minutes on the affected area, then 1hour off. A frozen bag of peas works best in place of ice, as it molds to the body better.
C - compression; use of an ace bandage will help reduce swelling and immobilize the area
E - elevation; elevating the area helps to reduce swelling
Listen to your body, as it is the best indicator of what to do next. CAUTION!!! Do not be afraid to use your common sense. If it hurts, STOP!
CHRONIC PAIN RULES
Chronic pain - this is the pain that has become your best friend and worst enemy over time. You know, your "trick knee", the low back that "goes out" often and that perennial favorite, the kink you always get in your neck if you're on the computer too long. But make no mistake; you don't have to be old to have chronic pain. Chronic pain most often is caused by an underlying structural problem. To prevent this condition from becoming acute, increase flexibility, mobility and strength.
The old motto "use it or lose it" never rang truer than it does when it comes to chronic pain. It is important to use your body daily to prevent it from getting rusty.
Moist heat should be used for chronic conditions for 25 minutes, then remove the heat for 1 hour and reapply if needed.
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CHRONIC |
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First, find a comfortable position. If you are able to lie down, do so. When daily activities prohibit this, wearing a cervical collar may help.
It is important to remove the brace every 2 hours and gently stretch your neck.
If the pain doesn't go away in 72 hours,
call 941-727-TREX.
Use Acute rules |
Roll a towel and place under your neck with your head hanging off the bed. Stay in this position for no longer than 3 minutes. Perform daily. If pain increases, stop immediately.
CAUTION: Do not sit up immediately! Slide your head and body down the bed, then wait 1 minute before rolling up.
Use Chronic rules |
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Find a comfortable position. Follow rules for acute pain.
Find a rib belt at your local pharmacy and follow the instructions.
If pain persists after 72 hours,
call 941-727-TREX.
Use Acute rules
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Exercises are extremely important to strengthen the muscles to prevent recurring pain in this area.
For some muscle relief, place 2 tennis balls in a sock and tie a knot in it. Lay on your back on top of the balls with one on each side of your spine in the area of pain. Roll your body back and forth over the balls. Slight pain is to be expected, similar to a massage. However, if extreme pain occurs stop immediately.
Soak in a hot bath of Epsom salts for 25 minutes. The ratio is 2 cups of salts per 1 tub of water. A Jacuzzi or hot tub is for 25 minutes may also give relief.
Use Chronic rules |
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Find a comfortable position . The most popular is the "fetal" position; lying on your side (left or right, doesn't matter) with your knees pulled up to your chest with a pillow between them, or lie on your back on the floor with your knees bent and feet resting on a chair.
A low back belt can be helpful. Use the belt according to the directions. If pain persists after 72 hours, call 941-727-TREX.
Use Acute rules
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For some muscle relief, place 2 tennis balls in a sock and tie a knot in it. Lay on your back on top of the balls with one on each side of your spine in the area of pain. Roll your body back and forth over the balls. Slight pain is to be expected, similar to a massage, however, if extreme pain occurs stop immediately.
Soak in a hot bath of Epsom salts for 25 minutes. The ratio is 2 cups of salts per 1 tub of water. A Jacuzzi or hot tub for 25 minutes may also give relief.
Use Chronic rules |
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Immobilize the area immediately using either a brace or ace bandage.
If pain persists after 72 hours, call us at
941-727-TREX.
Use Acute rules
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In a pail of water, as hot as you can tolerate, dissolve one cup of Epsom salts and immerse the affected extremity.
Use of a massager over the area is suggested.
Also, rubbing and stretching the affected area 10-20 seconds throughout the day is helpful in reducing stiffness.
Use Chronic rules |
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Disclaimer:
Information given here is general information for relieving acute and chronic pain, it should not be considered a substitute for medical treatment. Consult your physician if symptoms persist or worsen.
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