Post treatment Advice for your home

How can help my recovery at home?

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Ergonomic Work Station set-up | Hot and Cold Advice | Cold Advice | Moist Heat application | Pillow Height | Tummy Time

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Ergonomic Work Station Set-up guide

This gide is designed to give you the knowledge and skills so that you can ‘make to measure’ and individually tailor your computer workstation to you. Take your time and follow this guide through carefully to ensure you set-up your workstation correctly.

You may identify only minor problems with your equipment. However, making the necessary modifications will inevitably help your condition, and the treatment you are receiving, work.

Click here to view 

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Hot and Cold Advice

Post treatment advice is an important part of your recovery. Your practitioner has advised that you complete the following steps to maximise the effects of your treatment.

• Firstly apply cold to the directed area. Usually this is the area that you feel the pain. Using a cold pack is best but you can use ice or a bag of frozen vegetables. Make sure you wrap the cold pack in a towel to protect the skin and only apply the cold for a maximum of 5 minutes.

• After the 5 minutes of cold you should replace the ice pack with heat. A hot water bottle or warmed gel pack works best. Keep the heat on the affected area for a maximum of 5 minutes and be careful not to burn the skin.

• Lastly replace the heat with the ice pack again for a further 5 minutes.

Alternating between hot and cold in this 15 minute routine can be used up to 3 times a day to help reduce pain and inflammation.

Please do not leave either hot or cold on the skin longer than directed by your practitioner as this could be detrimental to your recovery.

Please consult your practitioner via email or reception if you have any queries.

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Cold Advice

Cold or ice packing is often advised after acute injury or strong Osteopathic treatment. Applying cold is a safe and effective way of reducing post treatment soreness which is commonly experienced. Please complete the following steps advised by your practitioner:

• What do I use for cold? Using a cold gel pack that has been in the freezer is best but you can use ice or a bag of frozen vegetables. Whatever you use please make sure you wrap the cold pack in a towel to protect the skin.

• Where do I apply the cold? The area should have been directed by your practitioner. Typically it will be the area you are experiencing pain or have injured but it may also be where you have received Osteopathic manipulation. Please contact your practitioner if you are unsure.

• How long to I apply the cold? A maximum of 10 minutes is advised which is then repeated every hour or as directed. This will help to reduce pain and swelling however leaving cold on the skin for longer than 10 minutes at one time may hinder your recovery.

• What should I do if I am unsure? Please contact your practitioner either via email or reception on 01206 548899

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Moist Heat application

Post treatment advice is an important part of your recovery. Your practitioner has advised that you complete the following steps to maximise the effects of your treatment.

• What should I use? A hot water bottle or warmed gel pack is ideal to use on the skin. It should be hot but not burning the skin. Heat is absorbed better by the skin when applied with moisture. Take a small towel or hand towel that has been lightly moistened with clean water and wrap it around the hot water bottle or gel pack.

• Where should I apply the heat? This area should have been directed by your practitioner. Typically it will be the area you are experiencing pain.

• How long should I apply? A moist heat application should be applied for 20 minutes only once a day (or as directed by your practitioner). Leaving heat on the affected area for longer than directed may actually aggravate your injury.

If you have any queries please contact the clinic to speak to your practitioner or email them directly.

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Pillow Height

Your practitioner has advised you to check and adjust your pillow height accordingly to improve your treatment outcome.

See a video of how to set up your correct pillow height

The material the pillow is made from is your personal preference, however it must be pliable enough to allow you to achieve the correct height of your pillow as this is paramount for having the correct sleeping posture. If you require more than one pillow to achieve the correct height ensure you place them in one pillow case to prevent them moving.

If you have any questions or are unsure of what to do then please contact your practitioner either by phone on 01206 548899 or email.

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Tummy Time

Your baby’s practitioner has advised you to do some ‘Tummy Time’ with your baby to help with many aspects of their development.

Click here to open up a video of this being demonstrated in the most effective way.

If you have any questions or are unsure of what to do then please contact your practitioner either by phone on 01206 548899 or email.