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EXPERT ADVICE
EXPERT ADVICE
ICE OR HEAT? THAT IS OUR NO. 1 QUESTION
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ave you ever stared at your magic bag while you were in pain and asked yourself, “Do I use heat or ice?” As a chiropractor, we are always making recommendations on whether to apply a hot or cold compress to an area of discomfort and how frequently. During my 15 years of clinical practice, the following recommendations have been helpful for my patients: If it’s in an area of a joint, the general rule of thumb is to use ice. For the most relief, keep the following tips in mind:
• Apply the ice in 10 to 15 minute intervals • Do not use a bag of frozen vegetables, as it won’t maintain the cold temperature long enough for you to get the most benefit • Do not use an icy topical cream, as it doesn’t have the same effect as ice to reduce the inflammation (icy topical cream can be applied afterwards) • If there is swelling and heat is given off, ice will help to ease inflammation • You can alternate ice and heat, but end your treatment with ice if there is a lot of swelling as a “flushing technique”
If it’s an area of a muscle, the general rule of thumb is to apply heat. Consider the following guidelines for the most benefit:
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• Apply heat in 25-30 minute intervals • Do not fall asleep with a heating pad, especially if it doesn’t have an automatic shut off • Take extra care to ensure you don’t burn your skin • If you prefer, moist heat can also be applied
If you’re experiencing pain in your neck and shoulder area, apply heat to the top of the shoulders, and ice at the base of the skull and along the spine. If a magic bag is used, be careful with your head and shoulder positioning. Try not to have your head forward too much and keep your shoulders back and relaxed. Remember to breathe and try to relax. You can also try applying a small ice pack vertically along the spine after sitting with the heat on the shoulders while you’re lying down. Topical creams can be applied afterwards, especially if you’re heading to work or going to sleep. Be careful how frequently you apply creams containing anti-inflammatories. If you’re experiencing pain in your lower back area, apply ice in the spinal area but not encompassing the whole back area, as the muscles like heat. An Epsom salt bath is also helpful, followed by icing. Heat can be beneficial if lower back pain has been present for a very long time and there’s minimal swelling present. Monitor
YOUR HEALTH
your pain. If it seems to be getting worse, switch to ice. If you prefer, heat can be applied first, but ice should be applied along the spine especially in the lower back and pelvic area. Again, topical agents can be applied afterwards. While hot and cold compresses will help with discomfort, try to also incorporate acupressure or acupuncture treatments; chiropractic adjustments to balance alignment issues; regular stretches; massage therapy; ergonomic advice; daily exercise; mental affirmations and mental exercises to relieve pain perception. It’s also important to ensure you are getting adequate rest. Adding spices such as turmeric to your diet can be helpful, as well.
Dr. Tasia Lazaros B.Sc.(H), D.C. Healthy Link Chiropractic Wellness Ctr. Inc. 362 Lacewood Dr Ste 201, Halifax 902.446.5465 drt@healthylinkwellness.ca www.healthylinkwellness.ca