Rice vs. Meat

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Way back when, when I was in high school and played sports the school's athletic trainer's famous words were "Ice it."  No matter what the injury was, he always just said ice it.  It became a running joke with everyone who played sports.  Fast forward 30 years later (damn :/) and things have changed.  So much more has been learned about the body, about ice and heat for the muscles.  Here is a great article on the old-school RICE (Rest, Ice, Compression, Elevation) method versus the new-school MEAT (Movement, Exercise, Analgesics, Treatment) method.  A side note:  Did you know you could get frostbite from icing an injury?  Or that if you leave ice or heat on the body for longer then the recommended 15-20 minute time period it can counter-effect the injury and actually make it worse?  Food for thought.  Read a lot more information here.

First Aid for Back Pain

When you first feel a catch or strain in your back, try these steps to avoid or reduce expected pain. These are the most important home treatments for the first few days of back pain.

Ice
As soon as possible apply ice or a cold pack to your injured back (10 - 15 minutes every hour).  Cold limits swelling, reduces pain and speeds healing.

Pelvic Tilts
This exercise gently moves the spine and stretches the lower back. Lie on your back with knees bent and feet flat on the floor. Slowly tighten your stomach muscles and press your lower back against the floor. Hold for 10 seconds (do not hold your breath). Slowly relax.

Walk
Take short walk (three to five minutes) on a level surface (no inclines) every three hours. Walk only distances you can manage without pain, especially leg pain.

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To Ice or Not to Ice? That is the Question

When I was in high school, the school's athletic trainer's famous words were "Ice it."  Not matter what they injury was, he just always told everyone to ice it.  It actually became a standing joke.  Fast forward 25+ years (damn!) and things have changed and more has been learned.  Here is a great article on when to ice, how to ice and how long to ice an injury.  Did you know you can get frostbite from icing an injury?  Read and learn :)

Chiropractic Sports Injury Clinic - How Long Should You Ice?
Dr. Ron Spallone, D.C.

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