When you’re dealing with an injury, there are many steps you can take to begin treating your discomfort. While over-the-counter pain medications are a good option for some individuals, they aren’t always the best solution for everyone. Ice packs and warm compresses are great options for those who prefer other therapies to address their discomfort.

However, these two therapies aren’t created equal, and you must understand when an ice pack or warm compress is best. In this blog, we’ll discuss how these therapies aid in injury recovery, which is best for you, and how best to pair them with chiropractic treatment to speed up recovery. 

The Importance of Cold Therapies When Treating Injuries

Cold therapies like ice packs are a great way to reduce inflammation and irritation caused by an injury. In most cases, individuals will use ice packs to address inflammation immediately following an injury. Once ice is applied, the blood vessels are constricted, reducing blood flow to the area. As the blood vessels constrict, you’ll notice a reduced swelling that occurs after an injury, also known as edema. While ice packs are the most common cold therapy, some individuals may also take ice baths or use cooling sprays to remedy their injury. 

When an Ice Pack is Best for Your Injury

Cold therapies like ice packs are most beneficial for treating new injuries that lead to immediate swelling. If you are dealing with the following injuries, an ice pack may be your best treatment:

• Sprained Wrists or Ankles: These sprains are often characterized by immediate swelling, making ice packs best for immediate comfort. 
• Muscle or Joint Sprains: If you’re experiencing muscle and joint sprains from physical activity, ice packs can help reduce pain and inflammation. 
• Swollen Limbs: As mentioned above, ice packs are best for treating swelling. Ice is your best treatment if the swollen area is hot to the touch or red. 
• Headaches: Although headaches aren’t external injuries, utilizing ice packs can reduce the discomfort you’re experiencing. 

The Importance of Heat Therapies When Treating Injuries

Although heat therapies may not always be the most popular choice for treating an injury, they are great for aiding recovery. Heat therapies like warm compresses are essential for stimulating blood flow, which can boost nutrient presence near the injury site. Additionally, if you are tense due to your injury, heat therapies can help your muscles loosen up. Tension may otherwise limit blood flow to the area, increasing your recovery time. In addition to warm compresses, hot baths, showers, or warm towels are great, easy-to-use heat therapies. 

When a Warm Compress is Best for Your Injury

Warm compresses are a great way to address any muscle tension you may be experiencing, especially after physical impacts like car accidents or sports injuries. If you’re dealing with the following injuries, you should consider using a warm compress: 

• Muscle Spasms: If used when your muscles are actively spasming, a warm compress can help it relax. 
• Whiplash: While ice packs are great for addressing whiplash in the immediate aftermath of an accident, heat is a great way to treat any remaining discomfort. 
• Back Pain: Stiff muscles often cause this discomfort, which heat therapies like warm compresses can quickly remedy. 

How to Use Cold and Heat Therapies Safely

While ice packs and warm compresses are great at reducing discomfort following an injury, they can also do more harm if you don’t use them appropriately. Neither of these therapies should be used for any longer than 20 minutes at a time. Additionally, you should provide a buffer between these therapies and your bare skin. 

When using heat therapies, don’t use anything warmer than 113°F, as this may result in burns. When using cold therapies, immediately remove the pack if your skin becomes numb or increasingly pale. By using these therapies safely, you should be able to recover from your injury quickly. 

Ice Packs, Warm Compresses, and Chiropractic Care

Cold and heat therapies are a great first step towards recovery. However, when used with chiropractic care, you may experience an even faster recovery time. When you schedule an appointment with a trusted chiropractic team, they will perform a comprehensive exam to determine the root cause of your injury and begin crafting a personalized treatment plan. With their spinal decompression therapies, advanced laser technologies, and adjustments, you can trust that you’re on the road to recovery. 

Comprehensive Care for Every Injury at Elevate Wellness Chiropractic

The first step to recovering from an injury is finding a reliable chiropractic team. At Elevate Wellness Chiropractic, our team has provided comprehensive care to patients across the Wasatch Front for years. Whether you’ve recently been in a car accident, experienced a workplace injury, or want to prevent injuries before they occur, we’re here to help you every step of the way. 

If you would like to schedule an appointment with our team to help with your at-home treatments, don’t hesitate to contact us today.

Nobody likes shoveling snow, but unfortunately, it’s a necessary part of life for those who live in cold climates. Not only is it inconvenient and time-consuming, but it can also be dangerous. In addition to the obvious cold-weather risks of hypothermia and frostbite, shoveling snow can lead to serious musculoskeletal injuries and even fatal heart attacks.

At Elevate Wellness Chiropractic, we understand the importance of educating our patients about how to live healthy, pain-free lives. That’s why we’re presenting this guide to preventing injuries related to shoveling snow, ensuring you have all the knowledge and tools you need to stay safe this winter. 

Why Shoveling Snow Can Be Harmful

According to a study that analyzed injury data from a 17-year period, an average of about 11,500 people are treated in U.S. emergency departments each year for incidents related to snow shoveling, with the most common diagnosis being soft tissue injuries. Of these soft tissue injuries, about one-third of them affect the lower back. 

Shoveling snow can place quite a bit of strain on muscles and joints, especially in the back and shoulders. This concept is reflected in the data: The most common reason for snow shovel-related injuries is acute musculoskeletal exertion, which accounted for more than half of the incidents included in the study. 

In addition to straining the musculoskeletal system, shoveling snow can put stress on the cardiovascular system. In fact, all 1,647 snow shoveling-related deaths analyzed in this study were caused by a cardiac event such as a heart attack. 

Certain individuals are more vulnerable to these risks. Those with pre-existing back pain, injuries, or heart conditions are more likely to harm themselves while shoveling snow. 

How to Safely Shovel Snow

Now that you know the risks of shoveling snow, let’s explore how to take care of this winter chore without putting yourself in danger.

Preparation is Key

Like with any physical activity, preparation is key to preventing injuries. Before you head outside, stretch your muscles to increase blood flow. 

Once you’re all warmed up, it’s time to put on the appropriate gear. Wear sturdy, non-slip boots, and use gloves to improve your grip on the shovel and avoid blisters. Layer up to stay warm, but make sure you can still move around. 

It’s also a good idea to take a water bottle outside with you and sip from it often — staying hydrated will help your muscles perform optimally. 

Equipment and Ergonomics

One of the most important things you can do to prevent injuries is choose the right equipment. Invest in an ergonomic shovel with a curved handle. Additionally, lightweight models can reduce strain and make it easier to shovel. 

Use Proper Snow Shoveling Technique

Whenever possible, push snow into piles rather than lifting it. This technique will help to prevent overexertion and boost your endurance. 

If you must lift a shovelful of snow, lift with your legs — not your back — and take small scoops rather than overloading the shovel. Avoid twisting your torso, keep your back straight, and bend at the knees instead of the waist.

Instead of tackling the entire area at once, shovel smaller sections and take breaks in between to avoid overdoing it. 

Prevent Slips and Falls

Icy driveways are known for causing slips and falls. To maintain your balance and avoid bumps and bruises, take short, careful steps. Clear pathways first to give yourself a safe place to stand as you shovel. If you encounter any stubborn patches of ice, spread salt or sand on them to improve traction.

What to Do If You Feel Pain

If you feel strain or discomfort while shoveling, stop immediately and rest. If you feel better after a few minutes, it’s probably okay to resume, but be extra careful. Apply ice to sore areas to reduce swelling and inflammation. 

It’s normal to feel some muscle soreness after exerting yourself, but if you experience persistent pain, numbness, or weakness, it’s time to seek professional help. Chiropractic care can be an effective way to alleviate musculoskeletal discomfort and help heal injuries like back pain or joint issues. 

Stay Healthy This Winter with Elevate Wellness Chiropractic

We invite you to prioritize safety and wellness this winter. If your body could use a tune-up, whether it’s after a grueling snow-shoveling session or not, contact Elevate Wellness Chiropractic today to schedule an appointment with one of our expert team members. We’ll get you back on track in no time, allowing you to enjoy the season to the fullest.

Long flights can be hard on the body, especially for those who struggle with back pain. Extended periods of sitting, limited space, and less-than-ideal seating can all add up, leading to stiffness, discomfort, and sometimes even injury. Fortunately, with some proactive strategies, you can minimize strain on your spine and protect your back during those long hours in the air. 

If you’re about to take a long flight and want to protect your back during the trip, keep reading to see what our team recommends. 

1. Choose Your Seat Wisely

Airplanes aren’t known for being the most spacious places, which is why you need to be mindful when picking your seat. If possible, select a seat that provides extra legroom, like those in exit rows or bulkhead seats for a long flight. While upgrading to premium economy or business class isn’t always in the budget, these seats often offer better lumbar support and allow for more movement. Aisle seats are also helpful as they allow you to get up easily to stretch.

2. Pack Supportive Items

As airplane seats become thinner and thinner, it is essential to pack supplementary items to make your trip more comfortable. A lumbar support pillow can be a game-changer for your back. Airplane seats are not designed with spinal support in mind, so bringing a small pillow or a rolled-up blanket to place in the small of your back can help maintain a healthy spinal curve. If you’re prone to neck pain, a supportive neck pillow can relieve strain on your upper spine.

3. Stretch Before Boarding

Sometimes, the best way to protect your spine during a long flight is by taking action before boarding. Stretching before the flight is essential to warm up your muscles and increase flexibility. Focus on stretches that target the hips, hamstrings, and lower back, such as hip flexor stretches, hamstring stretches, and gentle back twists. These stretches will help prevent stiffness from setting in too quickly during the flight.

4. Maintain Good Posture

Poor posture is one of the main culprits behind back pain during flights. But, during a long flight, you might begin to slip out of your traditionally good posture habits. Aim to sit back with your lower spine against the seat to protect your back from irritation throughout the trip. Keep both feet flat on the floor to promote a neutral spine position, and avoid crossing your legs, which can misalign the spine.

5. Get Up and Move Regularly

Movement is key to avoiding back pain. Try to get up and walk around every 45 minutes to an hour if possible. Standing and moving even briefly helps relieve spinal compression, reduce muscle stiffness, and promote better blood circulation. While this might not be a great option for every flight, it is important that you get up during long flights to protect yourself from the stiffness and discomfort that may lead to poor posture and trauma to your spine. 

6. Do In-Seat Stretches

If getting up isn’t feasible, in-seat stretches can still help you protect your spine during long flights. Try seated spinal twists, knee-to-chest stretches, and ankle rolls to keep your muscles active. Even small movements can keep your spine mobile and prevent stiffness. However, when doing in-seat stretches, ensure that you are mindful of your neighbors and that you aren’t disrupting their flight. 

7. Stay Hydrated

While you might want to enjoy a soda or juice during your flight, it is important that you prioritize drinking water. Hydration is essential for spinal health. Proper hydration helps keep the spinal discs, which act as shock absorbers, well-lubricated. Bring a water bottle onboard if possible and sip regularly to avoid dehydration, which can worsen back pain and cause muscle cramps. When flight attendants offer water, take this opportunity to have a drink as well. 

8. Engage Your Core

Your abdominal muscles play a major role in protecting your spine from trauma. Engaging your core muscles while seated can help support your spine throughout a long flight. Tighten your abdominal muscles, and focus on maintaining this engagement for several seconds at a time. This practice helps stabilize your lower back, reducing the strain on your spine. It is a good habit to begin forming before your flight to ensure you can keep it up during your flight. 

9. Avoid Heavy Lifting

Lifting heavy bags into the overhead compartment can strain your back, especially if you’re already dealing with discomfort. Use your legs rather than your back to lift, and ask for assistance if needed. Alternatively, consider packing lighter or checking your luggage to ensure you don’t have to lift your luggage overhead. Your back will thank you for this. 

10. Consider Pre- and Post-Flight Adjustments

Finally, seeing your chiropractor for a pre-flight adjustment can help ensure your spine is aligned and ready for the long journey ahead. A post-flight adjustment can also relieve any tension or misalignment that develops during travel. Regular chiropractic care helps improve spinal mobility and strength, which is especially beneficial for frequent travelers.

Recover from Long Flights at Elevate Wellness 

While long flights can be challenging for your back, these tips will help protect your spine and reduce pain. If you’re preparing for a long trip and are concerned about back pain, consider scheduling a chiropractic appointment with our team at Elevate Wellness Chiropractic in Bountiful, Utah. With years of experience helping patients protect their spines, we’re confident we can do the same for you. If you would like to schedule a pre- or post-flight appointment with our team, don’t hesitate to contact us today.