Secrets of Pain Relief
IMPORTANT: Call your doctor if you experience any numbness or tingling.
ICE:
- Ice stops new swelling from entering the affected area, but does not reduce old swelling, therefore, apply ice immediately after the injury/pain or anytime you irritate the injury to cause pain.
- DO NOT put ice directly on the skin; use a pillowcase or t-shirt between the ice pack and the skin.
- Icing times vary based on the specific area it is being applied to, but generally ice for 15-20 minutes.
- Use ice 20-30 minutes before bed.
- REMOVE the ice pack when your skin first begins to feel numb.
- Anyone with poor circulation or diabetes should be especially cautious when icing because the risk of skin damage is much greater.
Back
Pressure relieving positions:
- Lie flat onto your back.
- Elevate your feet and legs by placing a large cushion or chair underneath them.
- Stay in this position 5-15 minutes.
Things to avoid:
- No twisting while holding something in your arms.
- No bending at the waist, squat instead.
- No holding your breath while exerting force.
- No sitting for more than 20-minute durations.
Shoulder
Things to avoid:
- No lying on the side with pain, if both lie on back.
- No lifting with palms down.
- No sitting longer than 20-minute durations.
- No pushing or pulling when hands are not visible.
Pain relief:
- Elevate your shoulder by keeping the elbow supported during sitting and driving.
- Sit or stand straight when you move your arm.
Neck
Things to avoid:
- No sitting for more than 20 minutes.
- No looking up or down for more than 2-minute durations.
- No holding your breath during exertion.
Pain relief:
- Check pillow height and type, feather (not down) pillows are the best.
- Make the pillow fill the space between your ear and your shoulder. Avoid letting your shoulder rest on top of the pillow.
- Use hot or ice pack before bed
Knee
Things to avoid:
- No sitting with bent knee for more than 20-minute durations (Get up and walk around or lie down).
- Avoid uneven surfaces
- No squatting past 90 degrees
Pain relief:
- Wear cushioned shoes with a good base of support.
- Use an ice pack 20-30 minutes before bed.
Foot and Ankle
Things to avoid:
- Avoid uneven surfaces
- No flip-flops, sandals or shoes with little support.
Pain relief:
- Wear cushioned shoes with a good base of support.
TMJ/TMD
Things to avoid:
- No yawning widely, testing the joint or "playing" with the jaw.
- No chewing gum, ice or tough, crunchy or hard foods like steak.
- No resting your chin/cheek in the palm of your hand when sitting or lying on one side.
- No clenching your teeth when tense; jogging, sleeping etc.
- No licking your teeth with your tongue.
- No prolonged talking or singing.
- Avoid poor posture - see Neck
- Follow doctor's instructions.
