As with any care, we highly recommend that you call and discuss your particular case with your Doctor before utilizing any of the below suggestions.  Each case is always individualized.

ICE THERAPY: As a general rule, icing an area after injury is a good idea.  This will immediately help control the extent of the swelling and inflammation in the area as well as control the pain.  Icing an area for up to 48 hours after the initial event can have a significant effect.  Remember, don't ice for more than 20 minutes, as the body has compensatory mechanisms that will counter the effects of the ice after a period of time.  Also important is the type of ice packs used - don't use the hard blue ice used for coolers as these can get too cold and cause damage to tissues.  Call our helpful staff if you need any other information!  We carry quality ice packs for your convenience!

STRETCHES: Stretching can be an excellent aid to tight muscles.  Especially after a workout at the gym or for those weekend warrior types, stretching can keep you from feeling sore afterwards.  We have trained doctors who can give you advice on the type of stretches that would be the best for you and your current needs.

SLEEPING POSITIONS: If you're the type to wake up sore in the morning, consider how you sleep or the quality of your mattress.  A good support for your neck and back while you sleep can often be over-looked when you come home tired.  Be wary of pillows with no support for the curve of your neck as they may cause a cramp or stiff muscles in the morning.  Likewise, sleeping on your stomache is the worst position you can subject your neck to.  Try a body pillow to prevent this posture or a pillow under/between your knees if you are a back or side sleeper.  We have cervical support pillows available and can discuss specific recommendations at our office if you should have any questions.

SITTING / ERGONOMIC RECOMMENDATIONS: For those who sit for the better part of their work day, make sure your hips, knees, and elbows are at 90 degrees when you're at your desk.  Getting up and stretching every 30 minutes is also a good idea to keep your muscles from getting stiff or even worse, for that bad posture to set in!