Exercise Instructions
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Body RegionIce/Heat Therapy
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Specific AreaLower Back
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Exercise TypeTherapy
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Equipment UsedIce Pack
This is ice therapy you can do at home. You can use an ice gel pack, a freezer bag filled with ice, or a package of frozen peas or other frozen vegetables.
Lie on your stomach on your bed or on a firm sofa. Begin by placing a damp towel across your lower back. Next, place the ice pack over the damp towel, conforming the pack to the shape of your lower back. Finally, place a bath towel over the ice pack, covering everything. The cold therapy will now be evenly distributed across your lower back.
You can use this ice pack for up to 20 minutes. Wait one hour before repeating.