Physiotherapy: Self Help

There is a certain amount of self-administered help that you can perform to limit minor injuries. Please note that this not a replacement for professional emergency treatment.

Sprains, strains and pulls

Use R.I.C.E, this is recommended for all minor injuries.

Rest: This helps minimise tissue damage from bleeding or instability in the first 24 hours. It may be helped by use of strapping or support for short term
Ice: Apply regularly for 10-12 minutes, every couple of hours, for the first few days. Do not apply directly to the skin; use a damp cloth to protect it from ice burns.
Compression: Firm bandaging of the area helps to prevent further bleeding if appropriate.
Elevation: Raising the affected part to allow for free drainage of the tissue fluids aided by gravity.

Back and Neck Pain

It is a very common problem that can affect any person and will usually go without intervention. Even when it is very painful it doesn't usually mean there is any serious damage to your back. Remember hurt does not mean harm. Try to:

Control the Pain

Ask your pharmacist for advice regarding anti-inflammatory tablets and painkillers, this will allow you to remain active
Use heat and/or cold to help reduce muscle tension and pain