South Huntington Family Chiropractic

Helpful Hints

Before you do any of the "Helpful Hints" you should contact us or your local chiropractor for a proper examination and care to determine the extent of your injury.

I hurt my neck and / or back and I don't know what to use? 

Always use ice first (Cryo-Therapy), place ice pack on the injured area for 15-20 minutes every 20-60 minutes for the first 48 hours after injury.or until you no longer feel any benefit from the ice pack.

*Do not put ice directly on the skinto prevent burning.  Make sure you have a cloth between the ice and skin*

You should begin using moist heat for 10-15 minutes every 2-3 hours on the injured area, once you no longer get any benefit from the ice treatment.

*Do not put moist heat directly on the injured area make sure there is a towel between moist heat and skin*

After applying heat do some light stretching to the injured area for 2-5 minutes followed by ice treatment. Do this 3-5 times per day.

Should I just lay in bed or on the floor till it gets better?

Its "OK" to lay in bed or on the floor but not all day.  You need to move your body at least 20-30 minutes a day even though you are hurting. You can get up and walk around the house for a few minutes and then go lay back down.  This will prevent muscle weakness.

While laying down its best to lay on your back with 1-2 pillows under your neck and 2-3 pillows under your knees with ice under the injured area.  If you lay on your side be sure to put 1-2 pillows between your knees, make sure your knees are 1 on top of the other.

For more information on back treatment and questions please  go  to

Begin with the stretching first and move on to the strengthing exercises:

Neck Stretch

Sciatica Stretch