One of the commonest questions we get asked in our clinic is, when do you use ice and when do you use heat? When you’re suffering from a pain, a back pain or a neck pain or a sport injury, one has to assume they’re swelling. Now, when it comes to the knee and your ankle, swelling is easy to spot, you see it, you think, yeah, the swelling is there, we need to put some ice on it. The lower back and the neck, you won’t really see the swelling, doesn’t mean it’s not there. Now, what the ice does, is ice actually reduces the swelling and that by reducing the pressure on the pain nerves, that’s one. The second thing it does is actually it numbs the nerves that conveyed the pain towards the brain. How to use ice? We have an ice pack here, you can also use a pack of peas, just don’t use any ice cubes, because they’re little and will stick on your back, it’s not very nice feeling. Never apply the ice on the bare skin. So, you have an ice pack, wrap it up in a tea towel, then, I’m going to apply the ice, in her case, where the spine meets the pelvis. Yeah, and come down again. Make sure you keep your knees bent, by bending your knees, you’re decreasing the pressure on your lower back. Now the ice is there, it’s nice and cool, we’re going to leave it there about ten minutes per hour. Now, after ten minutes, I begin to take the ice away, and then it’s important to start walking about it, get some movement. There are some videos, where you get some movement in your legs, get some movement In your lower back, look at them videos if you haven’t seen them. That’d be a perfect thing to do now, just get a bit of movement in there. How long do you use ice for? Generally three to five days. To sharp pain, if you have a sharp pain, use the ice if the pain decreases and it becomes more of a, an ache, a strong ache, then you can take away the ice and start using the heat. And apply the heat as the same thing as we did with the ice. Make sure you’re always have a heat pack, wrap it up in a tea towel and apply on the same areas. Good luck with that.