Self Care recommendations

Ice
Use a cold pack kept in the fridge at 4 degrees, instead of an icepack freezer at -18 degrees. The ice pack can lead to ice burns. Ice should be used for 5 min intervals, and can be alternated with a hot pack.

Heat
Heat: a microwave heatpack or warm water bottle at 41 degrees is perfect. apply heat for 5 min intervals , alternating with cold pack.

Posture
Try maintain a straight position

LIFT WITH YOUR LEGS.

Improper lifting can invite
a relapse. Keep your back straight and the load
close to your body as you lift with your legs.

AVOID EXTREME BENDING.

Use caution when bending
or working overhead. Avoid sudden twists and
turns.

GET ADEQUATE REST.

Proper rest is an important
aspect of the healing process. Use a mattress
that offers firm support, and avoid sleeping on
your stomach.