Online Help - December 2007
Osteopathic First Aid for the Festive Season
Christmas time brings a whole raft of aches and pains with it, from
shopper's shoulder to twisted ankles from doing one too many turns round
the dancefloor.
Here are some suggestions for home treatment of minor injuries:
Neck Spasm : usually happens first thing, for no
apparent reason, and usually due to spasm of the sternocleidomastoid
muscles which form the triangle of muscle at the front of the neck from
the sternum to just behind the ears.
It is excruciatingly painful, but
not usually dangerous. Keep the neck warm with a scarf or poloneck
jumper and if possible put a warm wheat bag or hot water bottle around
the side of the neck.
Note : the bottle should be warm, not hot, and
have a cover on or be wrapped in a towel. You can try the following
exercise to get the neck moving again: Keeping the head straight (or in
a comfortable position) look from side to side just with your eyes to
start with. Do this a few times to each side. Then, gently and slowly,
try turning the head a few degrees to the left and right a few times.
Gradually increase the amount you move the head but keep the movement
slow and controlled. When you can comfortably turn the head to either
side, try bending the neck to either side, again a few degrees to start
with. Keep the neck warm and mobile and the muscle should relax over the
course of 24 hours. If it doesn't, there may be a restriction of the
joints in the neck which needs to be released - get an appointment with
an osteopath as soon as possible, before secondary problems start to
arise.
Achey arms : usually due to carrying bags or repetitive movements
of the forearms.
Massage the arms and hands with lavender oil or arnica
cream and rest them. Keep the shoulders mobile by regular stretching and
rolling. This problem is often predisposed by working at a computer,
lots of driving or repetitive movements of the forearm and can be a
persistent problem once it starts.
It is best treated as soon as possible, as the complex compensatory mechanisms which build up can be wide ranging.
Backache : an ache in the back may respond to a hot bath
or shower and massage with lavender or other relaxing oils.
Knee hugs (laying on your back and hugging the knees to the chest) and knee rolls
(laying on your back and letting the knees roll from side to side) can
help, as can going for a walk or cycle ride.
Acute low back pain : different from backache in that it is usually in a specific place, very often to one or other side of the base of the spine. It is aggravated by specific movements such as sitting up straight or twisting to one side.
Ice the area for five minutes at a time, up to once an hour, for the
first 24/ 48 hours. Keep moving but don't do anything to strain the
back like lifting.
Laying on the floor may help, but roll onto your side
to get up again. Put arnica cream over the area before bed, and take
ibuprofen or paracetamol if you are able to. This kind of problem may
ease on it's own over the course of a few days, but if not can usually
be easily treated with osteopathic spinal manipulation.
Joint strains and sprains : a twisted ankle is a type of joint strain: there may be
swelling but there isn't usually bruising. The best treatment is RICE;
Rest - completely initially, then try and avoid using the area for a few
days;
Ice - for ten minutes up to once per hour;
Compression - with a light tubigrip or joint
support - it should not be tight enough to mark the skin;
Elevation - of the joint - above the hip for knees and ankles or across the chest for wrists and elbow.
A sprain is more serious, there is usually quite extensive bruising and swelling, and the joint may not be able to bear weight. There may be a pop or crack when it happens. If the bruising goes across a large joint or the patient is a child or elderly, it is best to get them seen as soon as possible, either by an osteopath or through your local health service. If you can't see anyone immediately, the advice is the same; Rest (completely), Ice, light Compression and Elevation (with support; cushions for the leg or a sling for the arm).
Ice packs, bags or frozen veg or ice cubes need to be wrapped in a cloth before putting on the skin.
We are open throughout the Christmas period. Please do give us a ring even if it's to ask our advice. We hope you have a very happy Christmas, and wish you all the best for 2008!
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