Ice therapy can help with back pain or another injury like a sprained ankle if applied early enough. After a couple of days, heat can be more beneficial – here’s why…
If back pain comes on suddenly with lifting or bending, for example, it is often due to a vertebral joint sprain which causes muscle and ligament injury as well as joint inflammation. The area becomes hot and swollen but you can’t see it like you would a sprained ankle because it is deep inside. At this point ice, sometimes called cryotherapy, can help reduce the pain and inflammation.
Back Pain and Muscle Spasm
Back pain often persists after the acute phase because muscles go into spasm around the joint to protect it from further injury. Poor posture, unusual stresses and ageing all put extra strains on our joints, which can cause further tightening. A cycle of increasing discomfort leading to increasing tightness quickly gets set up and it can feel as if there’s no way out of the pain.
Naturally, we recommend a visit to one of our chiropractors or physios to sort out these problems. But is there anything you can do for yourself at home? Yes, there is.
Read on for our tips on using hot and cold treatments for back pain.
Cold treatment for back pain
To ease back pain inflammation without muscle tightness, we recommend using a cold pack on the painful area. Gel-filled reusable ones are available for purchase at chemist shops such as Boots, online, or here at Sundial; but even a pack of frozen peas can be a good stand-in.
Warning: wrap the packet in a tea towel or similar fabric before you apply it to your skin. Freezing material can stick to the skin and cause ice burns.
Use for 10-15 minutes every hour or two.
Heat treatment for back pain
For back pain linked to muscle tightness, a heat treatment can help to loosen things up. Tight muscles are likely to have contracted in reaction to overuse or unusual activities. They’ll feel sore to the touch – you might be able to feel knots – and a hot water bottle can be a great comfort.
Don’t use a hot water bottle or other source of heat if it is so hot it can cause a burn. Wrap it in a towel if you need to.
Warning: if the area feels hot to the touch, don’t use a heat treatment. It will make the inflammation worse.
Remember, it’s good to keep gently active. Try and move at least every half an hour. Don’t apply either heat or cold to the area for longer than 20 minutes – and stop altogether if the treatment is making you feel worse. And, of course, make sure you’re protecting your skin when applying your heat or cold sources. Best of all, book in as soon as possible for a chiropractic check up.