HOME INSTRUCTIONS FOR YOUR PAINFUL NECK OR BACK |
| Ice helps reduce swelling and pain in the early stages of an injury or condition. Choose a cold pack, bag of ice or even a bag of frozen peas. Wrap it in a thin, damp cloth. (Do not place ice directly on your skin!) Do not use ice for more than 20 minutes at a time. This can be repeated several times per day. |
Heat helps to relax muscles and keep blood moving. But, if used the wrong way, heat can
increase pain, swelling and inflammation. Do not use heat on an injury until your doctor says it’s
O.K. Moist heat is preferred. You can simply use the hot water from your tap and a towel.
You can also heat a wet towel in your microwave oven. Carefully place the hot towel in a thin
dry towel and apply to painful site. Achy and stiff muscles also respond well to 20 minutes of
soaking in a hot bath with 2-3 cups of Epsom Salts. |
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Get a lot of rest and remain lying down as much as possible. Do not sleep or sit on a soft chair or sofa. Sleep on a supportive surface. Remember, you spend 1/3 of your life sleeping and this
process revitalizes your health. Invest in a well built, supportive mattress. AND NEVER SLEEP
ON YOUR STOMACH. If your bed is soft or saggy at all, the following can be done until you get
a better mattress.
a. Place mattress on floor or put ½ to ¾ inch piece of plywood under the mattress.
b. Put two sleeping bags on top of each other on a carpeted floor.
c. Place pillows under bent knees while lying on your back to relieve spasming.
* Water beds have not proven to be good support for weak or injured backs.
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Roll onto one side, push with your opposite arm and hand and brace with the other to come to a
sitting position. Don’t just bolt upright. |
When it comes to chronic neck problems, sometimes the single most important change a patient can make is to use an orthopedic pillow that is designed to support the neck and head at the same time. There are many excellent types - ask Dr. Rothschild which is best for you. Don’t
ever use a foam rubber pillow. Don’t prop your head up to watch T.V. |
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Don’t rush. You will be given special exercises to stretch and strengthen the problem area when
your ready. And please, no golfing, bowling or other twisting sports until we say so.
If you have any questions, please ask us. Remember, we’re here to help you through the hard
times and above all, to teach you how to regain and maintain good health. If you know others
who are having problems, send them in early.
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