Cold
- Heat Instructions
Use these instructions
for applying cold and heat to relieve pain and speed recovery from
injury.
Click here for a print
friendly version of the Cold-Heat Instructions.
Cold
Use cold packs 15-20 minutes to affected area at least 3 times per
day.
- Always use
cold at the first onset of pain, stiffness, soreness and after
an injury for the first 72 hours unless directed otherwise by
Dr. Pearson. Do not use heat during this time.
- Cold packs
can be made by putting crushed ice in a plastic bag. Wrap a damp
cloth or towel around the bag and place on your skin. (Do not
put ice directly on skin.)
- Normally
when using cold packs, you will go through stages of sensation
from cold to burning, to aching, then numbness.
Damp Heat
Use damp heat 15-20 minutes to affected area at least 2 times per
day.
- Do not use
a heating pad (even at a low setting) for a long period of time.
- Do not go
to bed with a heating pad.
"Damp
Heat" means a shower, bath, damp towel under a hot water
bottle, or damp towel under a heating pad (place a plastic sheet
between the heating pad and the towel). Use the damp towel + heading
pad method only if no swelling is present and wait at least 72 hours
after the injury.
IF EITHER COLD OR HEAT IRRITATES YOUR CONDITION, DISCONTINUE
USING AND CONTACT THE DOCTOR
Proper Sleeping
Position
- Side sleeping
with one or both knees bent. Put a pillow between your knees.
- Lie on your
back with the pillow under your knees.
Never Sleep
on Your Stomach
Sleeping on your stomach is bad posture for your back, neck and
shoulders.
In Acute
Stage of Low Back Pain
- Change positions
often.
- Don't sit,
stand, or bend more than 15-30 minutes without changing positions.
In Acute
State of Neck or Upper Back Pain
Don't look down or keep your head in turned position for a long
time, especially when you are using your arms out in front of you
(such as typing, reading, or working at a counter), without breaking
up your work.
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