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As a common disorder involving the muscles, nerves and bones of the back, low back pain relief is a significant task for most of us now. Here are some simple tips which may help you reduce your back pain in your daily life.

Tip 1. Use armchairs or back-rest chairs

Sitting in a backless chair could increase the pressure on your back because the muscle and nerves around the back need to support you as much as possible. This somehow could lead to back muscle pain. And many people tend to bend their back to rest themselves but actually it does not relief your back more, on the contrary, your spine suffer a stretch as you bend and the nerves can be pressed more tightly. Armchairs or back-rest chairs is recommended as it can give you back support and resolve some pressure on lumbar spine by putting your arms on armrest.

Tip 2. Keep right sitting posture

Get one good chair is not enough. Try to maintain your upper part of the body straight and fit yourself to the back. Relief your legs in a natural way but do not cross your leg because it can be harmful to the spinal nerves. One terrible posture that we should avoid is that your neck, hip and chair forming one triangle, from which the spine may suffer the biggest burden.

Tip 3 Strengthen your body and get moving

Exercise is a good way to improve back strength and relieve back pain. Try some exercises that you’re interested may help you get your muscles more stretchable and comfortable. Walking is a great way for easing your body, especially when you have been sitting for a long time. You’d better choose a proper way of exercise which is within your ability, this aims to avoid the risk of being hurt.

Tip 4. Hot pack

When low back pain strikes, try hot pack for temporary relief. Heat therapy promotes blood flow and decreases inflammation in the painful area. It can reduce the pain feeling after the spine nerves get compression.

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Tips 5. Get enough rest

It’s better lying on the bed when the back pain occurs. Medium-firm mattresses are more beneficial for chronic pain than soft mattresses. Enough sleep is good for recovery. Still, you need to have a right sleep posture to maximize the pain relief. Lie low on the bed with your knees raised a little bit is recommended. You can put a pillow under your knee and lie naturally on it. This ensures the great condition of blood circulation on your back and keeps the pain more slight.

Tip 6. Wearing a waist belt

If you find that it is difficult to maintain sitting posture all the time, you can wear a waist belt to help strengthen your back. The belt could also protect you from being hurt. It’s one good way to use physical method to get your back more support and release the pressure on muscles and nerves.

Tip 7. Maintain a healthy weight. Being overweight increases the risk of low back pain because extra weight can stress your joints and back muscles more, leading to extra pain. If the intervertebral disk can’t bear the weight that from your body, it may cause the protrusion of intervertebral disc. A diet which is low in fat and calories is important for maintaining a healthy weight.

In conclusion, all the tips are easy to carry on in daily life and these ways are really helpful for low back pain release.

Infrared light and red light treatment are effective, tested treatments for many condition characterized by pain and inflammation. Here’s just a partial list of conditions that infrared light therapy benefits:

Basic nursing :

• Bedsore
• Chronic ulcers
• Wounds

Surgical nursing :

• Postoperative wound healing, inflammation, exogenous diseases, wound healing and peripheral injury

Burn nursing :

• Severe burns
• Chronic ulcer after burn
• Infection after burn

Treatment and nursing of common geriatric diseases:

• Functional training and muscle strength training for patients with hemiplegia
• Rheumatoid arthritis
• Cystitis
• Prostatitis
• Lymphadenitis

Nursing of Obstetrics and Gynecology :

• Dysmenorrhea
• Irregular menstruation
• Pelvic inflammation

Rehabilitation nursing

• Temporomandibular joint pain (TMJ)
• Back pain
• Bursitis
• Tendonitis
• Spinal Pain
• Bone Breaks
• Carpal tunnel syndrome
• Diabetic neuropathy pain
• Fibromyalgia
• Muscle sprains and strains
• Neck pain
• Sciatica
• Foot Pain
• Nerve Pain
• Skeletal Injuries
• Surgical incisions
• Lumbar intervertebral disc protrusion

However,When to use infrared light therapy or whether should  use it are complicate, consult a doctor before applying it or it may worse the pain.

Get more knowledge of NIR,view the article What is Near Infrared Light Therapy and How Does it Work?

When NOT to use light therapy?

• Those pain which benefit from the heat can be relieved, such as pain caused by aseptic inflammation, sprain recovery period, can all be alleviated with infrared physiotherapy equipment.
  But under some situation, do NOT use :
• High fever
  It need to cool your body if have a fever, infrared light is meant to increase the temperature of your tissue, it will worse the fever!
• Tumour
  The efficacy of infrared therapy is to accelerate blood circulation and enhance cell activity. Cancer is also part of the body. Improper use of infrared radiation may lead to more severe tumors.
• Open Tuberculosis
  As the same as the tumor
• Patients fitted with heart pacemaker
• Acute soft Tissue Injury
  Bruises, sprains, bruises, falls or sport injuries cause subcutaneous soft tissue torn bleeding or exudation. Do not use light therapy within 24 – 48 hours, otherwise it will increase inflammation and swell. But you can use it after 48 hours to promotes inflammation dissipation.

Is Light Therapy Safe?

Infrared & Red light therapy are considered safe and painless,there are usually no adverse effects. If side effects do occur, they are usually minor and do not last long.

Red light therapy – Short-Term Side Effects may occur:

* Headaches
* Eyestrain

To reduce the chances of suffering from the side effects, do not stare directly into the light source and wear appropriate eye protection.

Infrared light therapy – Short-Term Side Effects may occur:

Infrared is also thermal energy. Side effects can generally be linked to overheating is tissues, which may cause burning. As opposed to sunburn which is caused by exposure to UV light therefore it will not cause cancer.

Conclusion

Infrared light therapy may just be the ultimate natural pain management method to this day.

This non-invasive and drug free therapy can help with almost any inflammation and pain related health condition, safely and effortlessly.

You can use it at the comfort of your home for anytime you need it and save tons of money on medication, doctor visits, shots and unnecessary surgeries.

Overview

Hot therapy, is also known as thermotherapy which use  heat in therapy, usually used for chronic pain. Cold therapy(Cryotherapy) is the immediate first aid particularly used in sports injuries.

Treating pain with hot and cold can be extremely effective for a number of different conditions and injuries, the complex part is knowing what situation calls for hot, and which calls for cold. Be aware, wrong therapy will make the symptom worse!

Below are some key points about cold and heat treatment. More detail is in the main article.

•  Cold treatment reduces swelling and inflammation by decreasing blood flow. Used for acute pain or injury. In general, apply compression cold within 48 hours after an injury. Apply heat therapy after 48 hours.
• Heat treatment promotes blood flow and helps muscles relax. Used for chronic pain.
• It’s a basic physics. Understand what’s going on and you will use each in the proper situation.

Heat therapy

How it works?
Heat therapy works by dilating the blood vessels, promote blood flow and circulation to a particular area due to increased temperature.
Improved circulation can help eliminate the buildup of lactic acid waste and decrease fatigue, enhance the dissipation and absorption of inflammation and promote the transport of oxygen and nutrients to tissue.
Heat therapy is effective at treating chronic muscle pain or sore joints caused by arthritis.

8 Types of hot therapy

• Reusable Heated gel packs

  Can be microwaved or heated in boiled water and tend to say warm for about 30 minutes. If you don’t like your hand being limited, you can buy the ice packs with hands-free wrap.

• Hot water bottle

  A rubber or soft plastic water bottle filled with hot water tends to stay warm for 20 to 30 minutes.

• Electric heating pad

  The advantage to electric heating pads is that they maintain a constant level of heat.

• Heated dry rice cotton bag

  Made with 100% cotton cloth so it can be microwaved safely. Fill the bag with dry white rice (not instant rice), put it into microwave for 3 minutes and provide about 20 minutes of warmth.

• Hot bath, hot tub or steam sauna

  These tactics use moist heat and tend to stimulate general feelings of comfort and relaxation.

• Car seat warmer

  If pain and stiffness are due to back or hip arthritis, using a car seat warmer can be an easy way to apply gentle heat to the spine and hips.

• Medications

  Such as rubs or patches containing capsicum.

• Infrared light therapy

  Emitting infrared radiant heat, it’s the same as the feeling of warmth from the sun on your skin and the heat from a heated gel pack.
  Red & Infrared light therapy with straps – Apply pain relief on anywhere of your body >>>

What is heat useful for?

• Heat is useful for relieving:
• Rheumatoid arthritis
• Pulled muscle
• Cramp
•  Chronic muscle pain
• Spasms & stiff relating to neck or back
• Nervous headache caused by stress, fatigue, spasms of neck
• Tendonitis, or chronic irritation and stiffness in the tendons.

When NOT to use

Heat should not be used if:

• The skin is hot, red or inflamed
• Viscera haemorrhage
• Bacterial conjunctivitis
• Eczema and allergic dermatitis
• Initial stage(2 days ) of soft tissue contusion, sprain or injury The person has dermatitis or an open wound
• The person may be insensitive to heat due to Diabetes or a similar condition such as Raynaud’s syndrome
• The person are very young or old, or have cognitive or communication difficulties.
• The facial risk triangle is infected with pyogenes
• Undiagnosed acute abdominal pain

Applying heat therapy

Time:15 – 20 minutes. No more than 20 minutes at a time, removing the heat for 10 minutes and reapplying it again

Potential risks of heat therapy

• Risk of burning your skin

  Heat therapy should utilize “warm” temperature （122 ^οF – 140 ^οF）instead of “hot” one. If you use heat that’s too hot, you may get an additional burn injury.

• Risk of infection spreading

  If you have an infection and use heat therapy, there is a chance that the heat therapy could increase the risk of the infection spreading.

• Risk of worsening the pain

  If heat therapy hasn’t helped lessen any pain or discomfort after a week, or the pain increases within a few days, you may choose the wrong treatment, see a doctor immediately, better to consult a doctor before applying hot or cold therapy.

Cold therapy

How it works？
Cold treatment reduces swelling and inflammation that causes pain, especially around a joint or a tendon by decreasing blood flow. It can temporarily reduce nerve activity, which can also relieve pain.

Some types of using cold therapy include

• Reusable cold packs ( filled with gel)

  Gel ice pack can be kept in the freezer ready for use when needed, and re-frozen after each use. Gel ice packs can mold to the contours of your body, which may provide better pain relief. If you don’t like your hand being limited, you can buy the ice packs on line.

Homemade cold packs

• Fill the sealable freezer bag.Pour a 2:1 mixture of water and rubbing alcohol into a  freezer bag until it is 3/4 full. (Dish soap, on its own, no water necessary or corn syrup are alternative ingredients). Freeze the package for 2-3 hours, it will develop into a gel pack due to the different freezing points of water and alcohol.

• Plastic baggie and ice. 

  Put the ice in a sealable plastic bag (baggie) and squeeze the air out of the bag before sealing it. You may want to add a little water to the ice so that the bag is not so lumpy.

• A frozen towel
  

  Place a folded, damp towel in a plastic bag and put it in the freezer for ten to twenty minutes. Then take the towel out of the bag and place it on the affected area.

• Wet Sponge

  Wet a sponge, wring it out partially, place it in a plastic baggie, and put in the freezer. After it is frozen, kept it in the baggie and applied to the sore joint or back.

• Rice
  

  Don’t like the wet? Try this way, create a reusable cold pack by filling a sock with rice and placing it in the freezer. Rice will get as cold as ice but does not melt when used.

• Frozen bag of peas

  If cold therapy is needed quickly, it is easy to grab a bag of frozen peas or other vegetables out of the freezer, place it in a baggie and apply it to the painful area.

• Instant ice packs (disposable ice packs)

  These packs can be “cracked” (typically by hand), make the pack to become cold in a matter of seconds by spurring a chemical reaction.

What is cold useful for?

Cold treatment can help in cases of:

• Acute tendonitis
• Acute arthritis
• Acute synovitis
• Migraine-pulsatile headache
• Strains and sprains
• Initial stage(2 days ) of sport injuryFor sport injury, you should follow the P.R.I.C.E. Principles

When not to use

Cold is NOT suitable if:

• Cramping, as cold can make this worse
• There is an open wound or blistered skin
• The person may be insensitive to heat due to Diabetes or a similar condition such as Raynaud’s syndrome
• Burn. Rinse or soak in running water for no less than 5 minutes instead of applying ice pack.
• Posterior occipital, ear, scrotum should not use cold to avoid frostbite

Applying cold therapy

Time:15 – 20 minutes. No more than 20 minutes at a time, removing the cold for 10 minutes and reapplying it again

Risks of cold therapy

• cold therapy applied for too long or too directly can result in skin, tissue, or nerve damage. Wrap the ice pack with thin towel or cloth when using.
• If you have cardiovascular or heart disease, consult your doctor before using cold therapy.

Summary

Knowing when to use cold therapy and when to use heat therapy will significantly increase the effectiveness of the treatment.

Use cold if the skin is hot, red or inflamed. Cold therapy is the immediate first aid for acute pain particularly used in sports injuries.

Heat is effective at treating chronic muscle pain or sore joints caused by Rheumatoid arthritis and relax spasms & stiff relating to neck or back.

Some situations will require both. Arthritic patients, for example, may use cold for swelling and acute pain and heat for joint stiffness
It’s also important to call your doctor for advice before applying hot or cold therapy.

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Flexible hot and cold gel packs molds to body.

Soothe strains and pain with our reusable, frozen, microwaveable hot/cold packs.

Unlike the lumpy traditional ice pack, these gel packs stay flexible and molds to body even when frozen.

Hands free – Gives you the most comfortable and secure fit! Rest comfortably and experience relief when seated at home or in office without limiting your hands!