Ice or Heat for Low Back Pain

How to use ice for low back pain

The most effective place to put ice for low back pain is over the center of the spine. Hopefully the ice pack is big enough to cover a wide area up and down the spine and out the sides of the spine covering the low back muscles. If the ice pack is big enough, you also want it to go over the low low back and cover out over towards the hips. 

The more of the spine and the muscles close to the spine that you cover the more you’ll be able to reduce the inflammation. This reduces irritation to the nerves and muscles. When you remove irritation to the nerves you also remove irritation to everywhere that nerve goes, so by putting ice over your spine you could relieve pain that is radiating all the way down your hips and legs.

Now, if this is a soft tissue injury, like a sprained ankle, you’re gonna want to put the ice around the affected area.

Ice instructions are as follows: put ice on for 15 minutes no more than 20 minutes. Remove ice for 1 hour and then reapply ice again. You can repeat this as many times as you like. If you are in pain, make sure you at least do 4 rounds for better results.

How to use heat for low back pain 

When applying heat, it is better to cover a large area as well. Heat can feel good over the spine if you have chronic arthritis or heat can feel good over tight, achy and sore muscles. 

One caution! Heat can feel relaxing, but when you remove the heat, once your back muscles begin to cool down you may notice the muscles begin to go into spasm. That is a clear sign that you should start with ice and that it would not benefit you to use heat at this time.

However, if you find heat relaxes your muscles and back and as your back cools down after you’re done heating the muscles, you notice an improvement in mobility and flexibility or improvement in relief, then heat is appropriate. 

This would be a good time to gradually start to introduce heat for low back stiffness into your program.

Heat instructions are as follows: apply heat to the affected area for five minutes and then let your back cool to see how your body responds. If it responds with spasm or tightness, you want to continue to use ice and hold off on using heat. 

If your low back response was favorably to heat, and your low back muscles felt looser, more flexible and relaxed after 1 hour, you can reapply the heat for another five minutes. Once you are certain your body is responding favorably to heat you can increase the time in five minute increments up to 20 minutes. at that point you can use heat 20 minutes on, 1 hour off, repeat 3 times per day.

Using ice and heat for low back pain

When using ice and heat, it is called contrast therapy. You want to cover as large of an area as possible, making sure you’re covering the spine and the muscles. You always want to make sure that you start and end with ice.

Ice and Heat instructions are as follows: use ice 20 minutes on, then heat 20 minutes on,  then ice 20 minutes on, followed by 4 hours rest. Repeat 3 times a day for maximum benefit.

What to do if you are not sure if you should use ice or heat?

The best rule is to always start with ice for low back pain. It helps reduce inflammation. Inflammation is usually involved with every nerve, disc, spine, or muscle tightness, pain, or injury.

Gradually introduce heat for low back pain to see if it is right for you or start with heat if you find that ice isn’t helping you after you tried it for a couple days.

Even though we know which therapies work best, in which situations, every person is still unique and different. It is good to start with best practices because they work most of the time. However, it is equally important to listen to your body and let it tell you where it is receiving the most benefits. So, it is always best to start slow, see how your body responds to the therapy and pursue the therapies that give your body the best result. 

This article will give you great information concerning using ice or heat for low back pain. It will provide you a great starting point to help guide you and tailor make an ice and heat therapy program that will provide you with the the best results.

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If you need help with anything, you can always leave a comment in the section below or email me at drjohnfresh@gmail.com. 

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