Ice or Heat?
Whilst I am focusing this advice on lower back pain, ice and heat can be very effective as pain relief for many areas of the body. Both ice and heat are simple, inexpensive, and have very few side effects, and yet they are often overlooked as a valid treatment.
So, should you use ice or heat for your lower back pain?
I am going to focus on three types of back pain, and share more on which treatment to choose...
1. Acute back pain - use ice first, then apply heat
When your back pain is acute (you've been in pain for less than four weeks), or you've sustained a sudden injury, use ice. In the same way as treating a newly sprained swollen ankle, ice will help to reduce swelling and inflammation. That swelling is often associated with a sharp stabbing pain, that you might describe as 'taking your breath away'.
Ice can also be very effective in limiting the longer lasting impact of injured tissue. It works to also slightly numb the tissue, thereby reducing the pain.
Once the inflammation subsides, move to using heat. This will improve circulation in the soft tissues, which supports the healing process, and helps muscle flexibility.
2. Chronic or subacute back pain - use heat
Chronic or subacute back pain (you've had this in excess of four weeks) is likely to have less swelling and inflammation. Here using 'comfortable heat' for longer periods of time encourages healing. It also provides some comfort to help you keep moving.
Heat can be applied in the form of a heat wrap, or heat plasters, which are often longer lasting and easy to use.
A word of caution here - be sure to read the instructions carefully so you don't damage your skin.
3. After exercise - use ice immediately
You can often suffer from muscle soreness and back ache after doing new exercise, excessive exercise or extensive workouts. Sometimes you won't feel the effects until the following day, or even up to three days later. Applying ice immediately after exercise will reduce inflammation, pain and tissue damage, and may help to reduce soreness in the days that follow.
Safety guidelines for using ice and heat:
Always wrap ice and heat packs in a tea towel or flannel so it doesn't come in direct contact with the skin. Both ice and heat can burn and cause damage to the skin.
Don't use heat or ice on open wounds
If you suffer from a chronic condition such as multiple sclerosis, rheumatoid arthiritis, diabetes or poor circulation, heat treatment may not be advisable, as it can cause excessive burns, skin ulceration or increase inflammation. Please seek medical advice if you have a pre-existing condition.
You can buy packs that can be warmed or frozen, but a homemade option can work just as well. A bag of peas or sweetcorn makes a good ice pack and moulds easily around your back - just remember to keep them separate in the freezer, and don't eat them! Equally, a hot water bottle or 'wheaty bag' that can be heated up in the microwave is effective - just make sure it isn't too hot.