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Instructions for use: For safe and effective application, do not exceed 20 minutes per use on the affected area. The pad includes a cover with elastic bands for easy grip, allowing for convenient, hands-free use. Heat Therapy: Applying heat is indicated to relieve chronic pain, relax muscles, and increase mobility. It is very useful for lower back pain, sciatica, joint stiffness, muscle and rheumatic pain. To heat the pad, you have two options: immerse it in hot water (maximum 60°C) for ten minutes or, if using a microwave (maximum 300W), completely immerse it in a container of water and heat for six minutes. Cold Therapy: This method is ideal for relieving inflammation and pain. It is recommended for bumps, minor bruises, sprains, muscle tears, sunburn, minor bleeding, insect bites, skin irritations, headaches, and toothaches. To use, simply place the pad in the freezer for two hours.