The next time you want to get some pain relief from your usual hot pack method, try alternating between hot and cold packs applied to your back in the area of greatest discomfort. If you have noticed that you do well with an electric heating pad, continue to use that for the heating part of your at-home care.
How do I use heat or ice for back pain?
Using heat or ice therapy is often used as a preliminary treatment for back pain. By regularly adding heat or ice to the affected area, pain can often be relieved temporarily, and in some cases, for good. The best part of using ice or heat for back pain is that you can often do it with items already in your home.
How do you get rid of pain in your lower back?
Put an ice pack on your back for 10 to 20 minutes to reduce nerve activity, pain, and swelling. And be sure to wrap the ice pack in a towel to protect your skin. Studies show that it can provide short-term pain relief. A hot shower, bath or heating pad can help relax tense muscles and reduce inflammation.
How to use a heating pad for low back pain?
Invest in a moisture-proof electric heating pad that will give you the added benefit of damp heat that might penetrate deeper into your tight muscles and areas of arthritis. 6. Another trick for applying heat to your sore low back or shoulder is to try using a clean white sock with 2-3 cups of raw (uncooked) rice in it.
How long should you use a heating pack for back pain?
In most cases, back pain should be paired with medication and exercises to fully relieve the pain. When using heat, watch for redness and discomfort. Avoid using it for more than 15-20 minutes at a time. You should also place a layer of cloth between the heating pack and the skin to protect it from burning.
What to do when back seizes up?
Management and TreatmentIce/heat: Apply ice or heat to the location of your back spasms. ... Over-the-counter pain medications: Over-the-counter pain medications, including acetaminophen (Tylenol®), naproxen (Aleve®) or ibuprofen (Advil®, Motrin®).More items...•
Is heat better for back pain?
Heat therapy is an effective remedy for back pain because it boosts circulation, which then allows nutrients and oxygen to travel to joints and muscles. This circulation helps repair damaged muscles, relieves inflammation, and improves back stiffness.
How do you alternate heat and ice for back pain?
Heating pads are dry heat but convenient. Apply heat for 15 – 20 minutes at a time. Cold: A frozen towel, an ice pack or a homemade slush pack, a bag of frozen vegetables are all options to ice your back. Ice at least 3 times a day.
What do you do when your lower back hurts and you can't move?
Living with lumbar strainFor the first few days, apply an ice pack for 15 to 20 minutes.After the first few days, try heat for 15 minutes at a time to ease pain. Never sleep on a heating pad.Over-the-counter medicines can help control pain and swelling. Try aspirin or ibuprofen.
What is the fastest way to relieve back pain?
Exercise has been found to be one of the most effective ways to relieve back pain quickly. Try swimming, walking, or yoga.
Should I use ice or heat for back pain?
When you have back pain from exercise or exertion, use cold therapy immediately after the activity to reduce tissue damage, inflammation, and pain. After a 24-hour period, use heat therapy to encourage tissue healing.
How long should you wait between ice and heat?
Ice & Heat Together To achieve therapeutic results, you must do this in a very specific way. The key is to ice for 20 minutes, causing the vessels to narrow, and then heat for 15 minutes, causing the vessels to dilate.
How long should you lay on a heating pad for back pain?
Though there are no specific rules about the length of time to use a heating pad, it should stay on for about 10-30 minutes to be effective. If on for too short a time, the muscle or joint may not have an opportunity to warm up and experience pain-relieving benefits.
Which medicine is best for back pain?
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen (Advil, Motrin IB, others) or naproxen sodium (Aleve), may help relieve back pain. Take these medications only as directed by your doctor. Overuse can cause serious side effects.
What causes your back to lock up?
There are many possible causes for lower back spasms, including poor posture, muscle overuse, and sprains and strains. People who experience recurring or worsening spasms or pain should see a doctor for an assessment. A lower back spasm usually feels like a muscle is firmly contracting or moving.
Why does my lower back feel locked up?
Sports injuries, overtraining, and accidents can cause your back to feel tight. Even everyday activities such as sitting can cause tightness. Often you develop tightness in the lower back to compensate for an issue in another part of the body. Tight hamstrings and gluteus muscles can also contribute to this tightness.
Can heat make back pain worse?
If you have truly pulled or strained your lower back muscles, applying heat will cause inflammation. Heating inflamed tissues will make your pain worse and certainly won't help things get better any time soon. Another scenario when heat therapy is not a good idea is if you are already sweating.
Can heat make back pain worse?
If you have truly pulled or strained your lower back muscles, applying heat will cause inflammation. Heating inflamed tissues will make your pain worse and certainly won't help things get better any time soon. Another scenario when heat therapy is not a good idea is if you are already sweating.
How long should you lay on a heating pad for back pain?
Though there are no specific rules about the length of time to use a heating pad, it should stay on for about 10-30 minutes to be effective. If on for too short a time, the muscle or joint may not have an opportunity to warm up and experience pain-relieving benefits.
How long should you apply heat to a sore back?
Short durations, about 15 to 20 minutes, will suffice for minor back tension, while longer durations for up to 30 minutes, may be recommended for chronic conditions or severe, excruciating pain. It is never recommended to sleep with a heating pad.
Does heat make inflammation worse?
Heat can make inflammation significantly worse. Ice can aggravate symptoms of tightness and stiffness; it can also just make any pain worse when it's unwanted. Both ice and heat are pointless or worse when unwanted: icing when you're already shivering, or heating when you're already sweating.
How Does Heat Therapy Work?
When placing a heated object on the skin, this starts a process called vasodialation, which enlarges the blood vessels and relaxes the muscles. Hea...
How Does Cold Therapy Work?
By contrast, cold therapy works through vasoconstriction, or a narrowing of the blood vessels. When this occurs, it flexes the muscles and reduces...
Alternating Hot and Cold Therapies
In some cases, choosing either heat or ice for back pain may not provide enough relief. It can be helpful to use heat and ice together. By rotating...
What type of heating pad is best for back pain?
Types of heating pads. Different heating pads are available for back pain. This includes a standard electric heating pad that offers multiple heat settings. There’s also the option of an infrared heating pad. This is helpful for moderate to severe pain since the heat penetrates deeper into the muscles.
How does heat therapy help with back pain?
Heat therapy is an effective remedy for back pain because it boosts circulation, which then allows nutrients and oxygen to travel to joints and muscles. This circulation helps repair damaged muscles, relieves inflammation, and improves back stiffness.
How to get rid of sore back from heat?
Gel packs. If you don’t have a heating pad on hand, you can use a heat wrap or heated gel pack underneath your clothes. Before using a gel pack, place it in the microwave for about 1 to 2 minutes (follow package instructions), and then apply to a sore back. You can also use certain gel packs for cold therapy.
How to avoid burns when using a heating pad?
Wrap it in a towel before applying to skin to avoid burns. Don’t fall asleep using a heating pad. When using a heating pad, start on the lowest level and slowly increase the heat intensity. Don’t use a heating pad that has a cracked or broken electrical cord. Don’t apply a heating pad to damaged skin.
How long to microwave a sock?
Fill the old sock with rice, leaving just enough space at the top of the sock to sew the ends together. Next, put the sock in the microwave for about 3 to 5 minutes. Once the microwave stops, carefully remove the sock and apply it to your back. If the sock is too hot, let it cool or wrap it in a cloth before using.
Why is cold therapy better for back pain?
However, if your back injury is recent, cold therapy is more effective because it restricts blood vessels and reduces swelling, which can dull pain.
Is it safe to use a heating pad while pregnant?
If you’re pregnant and have back pain, it’s safe to use a heating pad. You should avoid prolonged exposure since overheating can be dangerous to a fetus. It can lead to neural tube defects or other complications.
What to do when your back goes out?
When your back goes out, make an appointment with a massage therapist. A 2011 study found that this is an effective treatment for chronic low back pain.
How to get rid of low back pain?
Exercise. It helps build muscle strength and can speed up recovery. Stretching and strengthening exercises, like yoga, can ease chronic low back pain. Your doctor may also suggest physical therapy to make your back and abdominal muscles (your “core”) stronger.
How to stop back pain from sitting?
When it hurts to move, rest might seem like the right thing to do. But sitting still for too long might make the problem worse. To keep your back muscles from losing tone: 1 Lie down for no more than a few hours at a time. 2 When lying on your back, put pillows under your knees. 3 If you’re lying on your side, put the pillows between your knees . This will help to relieve pressure. 4 Get back to your normal daily activities as soon as possible.
How to keep your back from losing tone?
To keep your back muscles from losing tone: Lie down for no more than a few hours at a time. When lying on your back, put pillows under your knees. If you’re lying on your side, put the pillows between your knees . This will help to relieve pressure.
How long does pain last in the back?
Call your doctor if you have any of these symptoms, because they could be signs of a bigger problem: The pain lasts for more than 3 days. It moves from your back to other parts of your body. You also have fever or loss of bladder or bowel control. Share on Facebook Share on Twitter Share on Pinterest Email Print.
How to keep your back straight when smoking?
You can also protect your back by not lifting heavy objects. If you can’t avoid it, be sure lift the right way: Bend your knees and keep your back straight. It will keep you from pulling something or hurting your back. It’s hard to know if or when your back will go out.
How to stop throwing your back out?
You might feel achiness, numbness and tingling in your butt and legs. You can lower your chances of throwing your back out by maintaining a healthy lifestyle. That means getting regular exercise, losing weight, and reducing stress. And if you smoke, you should quit.
How to heat up a sore back?
Another trick for applying heat to your sore low back or shoulder is to try using a clean white sock with 2-3 cups of raw (uncooked) rice in it. Pour the rice directly out of the box or bag into a clean sock and tie a knot at the end to keep the rice from escaping. Put it in the microwave oven for 1-2 minutes to test to see if it comes out at ...
How to make a hot pack?
A simple and effective hot pack can be made by filling an old fashioned rubber hot water bottle with hot water that is comfortable to the touch. Fill the bottle half full of water that is comfortably hot as it comes out of the faucet.
How to get rid of burns from hot water?
Place a damp towel on the surface of the hot water bottle so the moist towel is between you and the hot water bottle. Check early to see if you are being burned by the hot water bottle; after five minutes check to see that your skin is only a slight pink color and not a bright red. 4.
What is the best way to treat back pain?
Heat therapy can be administered through many forms, such as hot water packs, hot stone, or warm towels. Soaking in hot baths is another popular form of heat therapy that is regularly used by back pain sufferers and anyone looking for relaxation.
How to help back pain?
Heat It. When using heat or ice for back pain, it may help to know that moist heat is more effective for back pain relief than dry heat. This can be achieved through a warm bath or shower. A moist heating pad can also work to provide relief.
How does cold therapy work?
By contrast, cold therapy works through vasoconstriction, or a narrowing of the blood vessels. When this occurs, it flexes the muscles and reduces the inflammation that is causing the pain. Cold therapy is most commonly done through ice packs or short amounts of time in ice baths.
How long does it take to warm up a lower back?
It’s important to apply heat for only a limited amount of time. Fifteen to 20 minutes of moist heat can often provide the temporary relief needed at the moment.
Why is ice and heat important?
Ice and heat help the injured areas to relax and promote proper blood flow through the veins. Both the ice and heat when used together can drastically slim down or even diminish any pain.
Can you use heat packs on a back injury?
While using ice and heat packs on an injured area are helpful in remedying pain, they are not the only way to alleviate back pain. Having the inflamed area examined and treated properly by a professional chiropractic will ensure that the pain subsides and heals in due time.
Can you use ice before heat?
Most physicians recommend using ice before heat. The ice temporarily shocks the muscles to attention while the heat loosens and relaxes. Pain relief ointments, such as Icy Hot, are found in many pharmacies and use this same concept by cooling the area first before applying heat.
Physiological Response to Heat
When the body temperature increases, the blood vessels become dilated, therefore increasing blood flow. With this effect comes tissue extensibility and increased joint comfort. However, heat can increase metabolic rate and neural excitability.
Physiological Response to Cold
Typically when temperature drops, the blood vessels become constricted, and this is the general thing that decreases inflammation. As mentioned in a previous article ( Addressing the Inflammatory Process of your Injury ), inflammation is typically the primary cause of the pain response.
When to Use What
Below are the basic guidelines that I explain to my patients to make it easy for them to know when to use what.
What is the best treatment for back stiffness?
Light Activity. Light activity is advised when overcoming back stiffness. In the past, bed rest was the first-line course of treatment but that's rarely the case in anything but the most severe back injuries. Most doctors today recommend light activity rather than complete immobilization. 2 .
How to relieve back stiffness?
Ice and Heat. Ice and heat application can be very helpful treatments at relieving back stiffness. In particular, gently heating the spine before activities can help to loosen and relax sore muscles and relieve some tension in the lumbar spine.
Why does my back feel stiff?
1 This problem occurs as a result of an injury to the back muscles and ligaments that support the spinal column. Patients may or may not remember the initial event that triggered their muscle spasm, but the symptoms of a lumbar muscle strain can be severe.
What to do if you have a back spasm right now?
If you are experiencing a back spasm right now or want to manage them, be careful right now. How you react affects your recovery. Without proper help, the spasm will return.
How to relax your back muscles?
Consciously try to relax your muscles with slow, deep breaths. Seriously, I know this much easier said than done, but you NEED to do it. If you learn to breathe the right way, it won’t hurt so easily. Breathing poorly will move your rib cage too erratically and might trigger your back muscles again.
What are some exercises to help with back spasms?
The Seated Twist. The Lying Twist. The Seated and Lying Twist exercises help to release tight, lower back muscles which can fatigue and trigger a spasm.
How to help with pain recovery?
To help with your recovery, it is more effective to take a minimal dosage of pain medication such that you can still be aware of your discomfort. By doing this, you will have much better awareness and control of your recovery as your injury resolves.
What does it mean when your back is locked up?
Your body is literally ‘locking up’ to guard you against injuring another part of your back that is weakened or injured .
Is back spasm a quick fix?
Back spasms are NOT a quick fix problem. Treat yourself with a proven series of movements and stretches from the Low Back Pain Program. This guide instructs you with everyday techniques to protect and minimize you from spasm.
Can you use cold packs on stiff muscles?
Caution: Not everyone benefits from a cold pack . If you find applying cold only numbs your pain while you are still stiff, then either reduce the length of time you apply it, or avoid cold treatment. Some people are more likely to feel even stiffer with cold treatment. The goal is to relax the muscle, not shock it.
What to do for a spasm in back?
Stretching for a Back Muscle Spasm. Ultimately, the best thing you can do for a back muscle spasm is stretch , says Dr. Loren Fishmen, a physical medicine, and rehabilitation specialist in New York. (Fishman is also a yoga instructor.)
How to release muscle spasms?
Other ways to release the muscle, according to Fishman, include hot baths, gentle massage, and hot packs.
Is back muscle spasm serious?
Though generally not serious , back muscle spasms often baffle doctors and family members, he says. This is because even though they likely produce little movement or support, muscles in spasm are hard at work; as such, they require oxygen and nutrient delivery as well as waste disposal. 2 .
What is the best treatment for a frozen shoulder?
Your clinician may recommend an anti-inflammatory medication such as aspirin, ibuprofen (Motrin, Advil), or naproxen (Aleve, Anaprox).
How to warm up shoulder muscles?
Always warm up your shoulder before performing your exercises. The best way to do that is to take a warm shower or bath for 10 to 15 minutes. You can also use a moist heating pad or damp towel heated in the microwave, but it may not be as effective.
How to strengthen rotator cuff?
After your range of motion improves, you can add rotator cuff–strengthening exercises. Be sure to warm up your shoulder and do your stretching exercises before you perform strengthening exercises. Outward rotation. Hold a rubber exercise band between your hands with your elbows at a 90-degree angle close to your sides.
How long does it take to recover from a frozen shoulder?
But full recovery from a frozen shoulder takes time — from several months to two or three years. If you don't improve steadily or if you reach a plateau, go back to your clinician or consult a shoulder expert. Rarely, recalcitrant cases require surgery.
Why does my shoulder freeze?
Sometimes freezing occurs because the shoulder has been immobilized for a long time by injury, surgery, or illness. In many cases the cause is obscure. Fortunately, the shoulder can usually be unfrozen, though full recovery takes time — and lots of self-help.
What is frozen shoulder?
Frozen shoulder (also called adhesive capsulitis) is a common disorder that causes pain, stiffness, and loss of normal range of motion in the shoulder. The resulting disability can be serious, and the condition tends to get worse with time if it's not treated. It affects mainly people ages 40 to 60 — women more often than men.
What is the fluid that protects joints?
A flexible capsule filled with a lubricant called synovial fluid protects the joint and helps keep it moving smoothly. The capsule is surrounded by ligaments that connect bones to bones, tendons that fasten muscles to bones, and fluid-filled sacs called bursae that cushion tendons and bones during motion.