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Quick Relief Protocols
Evidence-based first steps you can take right now — before you even book a doctor.
Protocol 01
Acute Lower Back Pain — First 48 Hours
What to do in the first two days of a back flare-up to minimize inflammation and speed recovery.
- •Continue gentle movement — avoid full bed rest
- •Apply heat or ice (alternate 20 min on/off)
- •Take ibuprofen or naproxen with food
- •Try the McKenzie extension exercise
- •Sleep in fetal position, pillow between knees
Protocol 02
Immediate Sciatica Pain Relief
When sciatica strikes, these three techniques work within minutes for most people.
- •Lie on back, knees bent — reduce nerve tension
- •Piriformis stretch: cross ankle over opposite knee
- •Nerve flossing: pump ankle 10× each side
- •Ice pack at lower back / SI joint (15 min)
- •Avoid prolonged sitting — walk 5 min/hr
Protocol 03
Knee Pain — POLICE Protocol
The updated sports medicine approach replacing RICE.
- •Protect: avoid activities that worsen pain
- •Optimal Load: gentle range-of-motion movements
- •Ice: 15–20 min every 2 hrs
- •Compress: elastic bandage, not too tight
- •Elevate: knee above heart when resting
Protocol 04
Neck Pain — Tension & Stiffness
Most neck pain resolves in days with the right approach.
- •Chin tucks: 10 reps, 3× per day
- •Levator scapulae stretch: 30 sec hold each side
- •Check monitor height — eye level
- •Heat pack on upper trap/neck for 20 min
- •Sleep on back or side, never stomach
Protocol 05
Headache Relief Without Medication
Tension headaches respond well to targeted pressure, temperature, and hydration.
- •Drink 16 oz water — dehydration is a top trigger
- •Suboccipital release: press base of skull
- •Cold compress on forehead, warm on neck
- •Peppermint oil on temples (diluted)
- •Step away from screens for 30 minutes
Protocol 06
Tooth Pain Emergency Relief
Ranked by clinical evidence while you wait for your dental appointment.
- •Clove oil on cotton ball: #1 evidence-based option
- •Salt water rinse: reduces infection/inflammation
- •OTC benzocaine gel (Orajel) for surface numbing
- •Ibuprofen 400mg every 6 hrs
- •Sleep with head elevated