Self care tips

• Treat sprains and strains with the PRICE (protection, rest, ice, compression, elevation) technique immediately and for 48 hours afterwards
• Compression, such as a crepe bandage, can help prevent swelling
• Help prevent back pain by reducing excessive strains and stresses and keeping the back strong and supple
• Avoid sitting or standing in one position for long periods of time
• Warm up properly before exercise to help prevent sports-related strains and sprains.

NSAIDs

NSAIDs tackle pain and inflammation by inhibiting the production of prostaglandins. Topical NSAIDs work in the same way as oral products, but their effect is concentrated directly at the site of pain.

They are available in various forms, such as creams, gels and sprays, and include diclofenac, ibuprofen and felbinac. Examples: Voltarol Emulgel, Ibuleve, Movelat Relief, Traxam Pain Relief Gel.

A patch form of delivery containing methyl salicylate and levomenthol is also available. A thin, stretchable piece of cloth with a soft adhesive is applied to the site of pain for up to 12 hours' relief. Example: Salonpas.

Rubefacients

Rubefacients (also known as counter-irritants) cause a feeling of warmth when they are rubbed into the skin. This distracts the brain from the original pain, reducing the perception of pain. Examples include diethylamine salicylate, glycol salicylate, methyl nicotinate and capsicum oleoresin. Example: Deep Heat Heat Rub.

Heat therapy

Heat helps to dilate the blood vessels, which stimulates blood circulation and reduces muscle spasms. It can also produce a soothing or relaxing feeling. These products are normally available as pads or patches. Heat should not be applied until 72 hours after an injury. Examples: Voltarol Heat Patches, Thermacare.