Don’t Panic

Don’t forget that the severity of the pain is usually not an indication of how serious the problem is. Most patients in extremely acute pain have got simple muscle spasms which although incredibly painful, are usually resolved quickly.

Use ice – not heat

The worst part of an acute condition is that the inflammation makes the joint swell. Think of it as a sprained ankle and put a packet of frozen peas wrapped in a thin tea-towel on the painful area. Apply for 10-15 minutes every 1-2 hours – even if initially it feels sore, it will help. NB: Do not use if suffering from diabetes or very poor circulation.

Keep mobile

Be as mobile as you can. If you can get out of bed, do so at regular intervals. Gently move and walk around the room.

Listen to your back – Pain is a warning sign

If what you are doing hurts, please stop. Don’t try to push through the pain.

Rest as comfortably as you can

There isn’t any right or wrong position, just do whatever feels best. Most patients find lying on their back with their knees bent (place a rolled up duvet under your knees) is fairly comfortable.