What can you do for lower back pain?
- One of the simple things you can do to decrease pressure to the low back, you can elevate your legs when you are sitting. When you are sitting, put your legs up on an ottoman or anything to keep your legs elevated. By lifting your legs up, it will put less strain to the lower back, which will help with low back pain.
- 30 second stretches... touch your toes, legs spread then side to side.
- Apply ice to the lower back for 20 minutes, then heat pack to the back for 10 minutes, and stretch the back out. This will increase the mobility of the back muscle. We can also accentuate the treatment with medication, so come into the office and we will discuss your options.
- The most important thing to do with ankle sprain is to keep the inflammation down. To keep the inflammation down, follow the RICE treatment. RICE stands for: Rest, Ice, Compression, and Elevation. For fast recovery, you need to follow this treatment in the first 72 hours.
- In addition to RICE, you may need some pain relieving medications.
- Again, you need to ice, ice, ice the ankle! But do not put the ice pack directly to the ankle. We recommend the aircast, which is the most effective method of providing ice therapy. The aircast protects against further damage to the ankle as well as continuous ice therapy and compression for 4-6 hours.