08/26/2024 | Press release | Distributed by Public on 08/26/2024 10:07
Key takeaways:
If you have back pain from muscle soreness or a strain, cold therapy can help during the first 2 days. But cold can slow down recovery over the long term.
Switch to heat after the first couple of days of back pain. Gentle heat can help with pain and movement. This will help you get you back to your regular activities sooner.
Most back pain will improve over days to weeks. But there are some symptoms that mean it's time to see a healthcare professional.
Back pain is very common. As many as 8 in 10 people will experience it at some point in their lifetime. For many, back pain is debilitating at first. But most of the time, home remedies and over-the-counter (OTC) treatments can help ease the pain and get you back to your regular activities.
Home remedies can be as simple as heat or ice. But which one is more effective? And does it matter what kind of back pain you have? We'll discuss how to decide which one is best for you and when it's time to put the hot compress and ice aside and get professional help.
The short answer:Start with ice when your back hurts after a minor injury. Cold therapy is most helpful right after you experience pain and up to the first 2 days.
Exercises and stretches for back pain: Certain stretches can help prevent back pain and provide relief when you experience it.
Living with long-term back pain: Three people share what it's like to live with chronic lower back pain and how they manage it.
Got back pain while sitting? Many people experience back pain when they sit. Learn why it happens and what you can do to get relief.
Afterward, heat will likely give you more pain relief. Plus, heat helps with stiffness and loosens up your muscles and joints. This will help with your mobility and get you back to your normal activities.
The long answer: The scientific research on ice versus heat for back and muscle pain is mixed. In one study looking at muscle soreness (not specific to back pain) after strenuous exercise, cold therapy helped more with pain relief right after exercise and for up to 48 hours. So, if you overdid it or tweaked your back, especially if it was right after a workout, ice may help.
But when the pain shows up later, heat might be a better choice. A review of research studies looking at delayed muscle soreness shows that heat packs were more effective than ice.
For pain lasting longer than a few days, research gives heat a slight edge. One review study looked at all the available data in regards to heat versus cold for back pain. It found there was some evidence that heat provided a small amount of back pain relief, while ice was not as helpful.
A second review study showed that heat therapy not only helped somewhat with pain but also helped people move more easily. By improving their ability to move, heat helped people to return to their normal levels of activity quicker.
In all the studies, there was no evidence of significant harm from using either heat or cold therapy. So, both are generally safe.
Let's take a closer look at when to use ice and when to use heat.
Ice can help with back pain in the first couple of days right after a minor injury or strain. For example, it can help if you have muscle soreness after a particularly hard workout or if you feel like you tweaked a certain spot or pulled a muscle.
When you apply ice to an area of your body, nearby blood vessels constrict and decrease blood flow to that area. With less blood flow, swelling and inflammation in that area also decrease.
But there are also some possible downsides to ice:
Slower healing: Some studies show that cold treatments can slow down healing over the long term. This can increase the time it takes to recover fully.
Reduced flexibility: There's some evidence that cold can make muscles and ligaments less flexible. This can mean a longer time for you to get back to your normal activities.
Skin injury: Ice can harm your skin if left on for too long. To avoid any cold injury to your skin, wrap your ice pack in a towel and apply it for only 10-15 minutes at a time. Be extra careful when using ice if you have a circulatory or nerve problem from conditions like diabetes or neuropathy.
Ice isn't the only way to do cold therapy. There are several other ways to apply cold to an injured back:
Cold towels: Immerse towels in an ice bath, then apply the towel to your skin. This can be gentler than using ice directly.
Cold gel packs: You can buy these in stores, and many people prefer them because they keep things dry.
Ice packs: You can use a plastic bag filled with ice. Or you can try a bag of frozen vegetables (like peas or corn). Since the frozen pieces are smaller than ice cubes, they can easily mold to the injured area.
Cold water immersion or ice baths: For this, sit in cold water at a temperature of 54℉. Athletes may have access to cold pools, but you can take an ice bath in a home bathtub. But being fully immersed in cold water can affect your heart rate and blood pressure. If you have a condition like high blood pressure or heart disease, talk with a healthcare professional before trying this.
Ice massage: In this approach, ice is massaged directly over the injured area of your back. But ice massage is less effective at alleviating pain when compared to cold water immersion.
Heat can also relieve back pain in the right circumstances. After the first few days of back pain, heat can help with ongoing pain and stiffness. Studies show that heat can be especially helpful for muscle soreness 1 to 2 days after a vigorous workout.
Heat helps pain by increasing blood flow. When you apply heat to a muscle, it relaxes and dilates the blood vessels in that area. This increased blood flow can help your body repair and heal injured tissues. The warmth can also improve the elasticity of the area, which can help with flexibility and movement.
Similar to ice therapy, there can be some downsides to heat therapy. Heat can burn your skin if it's too hot or you apply it for too long. Be extra careful if you have a condition that affects your nerves.
There are several ways to apply heat to your back. These can include:
Hot water bottles: These are usually plastic or rubber bags (sometimes with a soft cover) that you fill with hot water and then place on the area that hurts.
Heat packs: You can buy these in stores. They're filled with different substances that you can warm in the microwave.
Hot towels: You can make these by dipping towels in hot water or microwaving wet towels.
Heat pads: These are convenient because you can plug them in without the need to reheat.
Heat wraps: These heat packs are attached to a bandage. This lets you strap the heat pack to your injured area, which can make it more comfortable to wear.
Saunas:Saunas are heated rooms that can help with larger areas of back pain or muscle soreness. If you're pregnant, talk with your OB-GYN before using full-body heat therapy like a sauna.
Hot baths: A hot bath is another way to target larger areas of your back and body.
Most of the time, back pain will get better over time with gentle movement and OTC pain medications such as ibuprofen (Advil) or naproxen (Aleve).
But there are some symptoms you shouldn't ignore, as they may be a sign of something more serious than typical back pain. Get medical attention right away if you have:
Weakness or numbness in one or both legs
Shooting pain down your legs
Trouble urinating
Any leakage of stool or feeling like you can't control your bowels
Numbness in the groin and perineum (the area around your genitals)
Pain that's worsening and doesn't improve with repositioning
Pain that significantly limits your mobility
Heating pads can be relaxing and provide relief for back pain and soreness. They're easy to use and can target specific areas. But, as with much of the debate over heat versus cold, timing is important. If you recently injured yourself, ice may be a better option for the first couple of days. A heat pad can be more helpful in the days that follow.
A herniated disc - also known as a slipped, bulging, or ruptured disc - is a common cause of back pain. Sometimes, it's hard to tell the difference between disc pain and muscle pain.
People describe disc pain as throbbing, burning, and tingling. Even small movements can cause pain. Since a slipped disc can put pressure on your spinal cord and the surrounding nerves, it can lead to sciatic pain. You may feel this as pain that extends down to your butt, thigh, or legs.
Muscular back pain, on the other hand, will usually be more specific to one area.
Both heat and ice can be part of the treatment for a pinched nerve (radiculopathy) in your lower back. Specific treatment will depend on the cause and how long you've been experiencing pain. If you think you have a pinched nerve, reach out to a healthcare professional to confirm your diagnosis and find the best treatment for you.
Most people experience back pain at some point in their lives. And it can be frustrating if your recovery feels slow or keeps you from your daily activities. If you feel muscle soreness or strain from a workout or injury, ice packs may help with pain and swelling in the first couple days. After that, heat is a better option for pain relief and improved mobility.
While rest can be important for your body to heal, sometimes even small movements can help you regain strength and flexibility in your back. Focus on small, daily improvements. And don't get discouraged with setbacks. Allow yourself to heal a day at a time.
American Pregnancy Association. (n.d.). Saunas during pregnancy.
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