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.