Using hot or cold therapy can help alleviate pain in your lower back, but it is also essential to understand when and how to use them best. Ice and heat have unique properties, and they work in different ways when treating pain. Keep reading to learn the correct times for each type of therapy if you need relief.
When & How to Use Cold on Your Lower Back
Sometimes back pain lingers for days and weeks. If a person has been suffering from back pain for longer than three to four days, the chance is good that the back injury will only spread—and probably increase in intensity. People can help relieve their lower back or sciatica symptoms through a new form of therapy called cryotherapy. Cold (cryotherapy) therapy is most effective about 24 to 72 hours after sustaining a lower back injury. This will help relieve pain by reducing swelling, minimizing inflammation, and numbing the lumbar area. If this has passed, it's still beneficial and easy to do cold therapy if you've been enduring back for over 72 hours.
Best Types of Cold Therapy for Lower Back Pain Relief
Reusable Cold Packs or Compresses
Reusable cold packs are an easy way to help reduce back pain as well as swelling in your feet when they're feeling achy too. If you don't have any ready-made cubes only need to use them on and off, try using plastic zippered bags filled with ice or cold therapy sacks.
Cooling Topical Gels
Cooling topical gels are a great alternative to ice packs that can be rubbed directly on the lower back to target and reduce inflammation. It's essential to avoid any cooling method, or it could burn your skin too much - especially on anyone with sensitive skin around the lower back area.
Ice massage is a unique way of getting rid of sore muscles and those fussy aches and pains in other body areas. It can mainly help treat joint stiffness, sprains, and bruises, making it an effective form of physical therapy, which is why it should be used by medical professionals and athletes who have to endure rigorous training sessions.
To recover from a back injury, you may be advised to take an ice bath. It is done by allowing your back to enter chilled water for anywhere between 10-20 minutes, depending on medical advice and specific needs related to recovery.
Tips for Lower Back Pain Cold Treatment
For at-home cold therapy, follow these general tips below:
Avoid Ice burn
- Apply cold for no more than 20 minutes.
- Do not apply directly to the skin; use a towel or thin clothing as a barrier.
- Use to reduce swelling and inflammation.
- Repeat 8 to 10 times throughout the day
- Hold an ice pack in place on the injured area by lying down on your stomach, use a gel pack to secure the injury site, or strap an ice pack onto the part of your body that you need to treat.
- Never use ice and cold packs to treat spasms or muscular tension. Instead, these products can cause muscle tissue to constrict, thus making already tight muscles in the area even faster.
When & How to Use Heat on Your Lower Back
There are times when people have to deal with a few aches and pains or a full-blown injury. As such, they may find they need some physical therapy to help get rid of the discomfort or pain. In the case of deep muscle pain and stiffness, both moist heat and dry heat therapy can relieve. Sweltering heat focuses on the superficial layers of muscles, so don't worry about getting wet all over. This kind of heat helps loosen tight muscles and is excellent for any pulled muscle from getting back in shape! Dry heat helps reduce stiff muscles by releasing tension in deeper tissues that would otherwise remain trapped to cause an injury, as well as removing waste products and blood from these tissues, speeding up the healing where you've strained it!
Best Types of Heat Therapy for Lower Back Pain Relief
The most effective way to relieve your back pain is by administering dry heat. The heat of the steam increases blood flow to the affected part of your body and makes muscle contractions more effective. While it sounds counterintuitive at first, applying time in a sauna offers excellent relief.
An application of dry heat, such as a hot pack wrapped around the back, helps draw moisture from the body, which can sometimes alleviate pain. One of the most common forms of applying dry heat to relieve back pain is using a hot bag or wrap placed against the affected area.
Individuals with lower back pain usually find moist heat to be more effective than dry. The most popular ways of applying sweltering heat to the lower back are:
- Hot water bottles
- Warm compresses or heated towels
- Hot tubs, baths and steam rooms
Tips for Heat and Lower Back Pain
For at-home heat therapy, follow these general tips:
- The temperature should be "warm" and not at risk of burning your skin. Use a soft towel or clothing as a barrier between your skin and heat source.
Typically, heat is applied for more extended sessions than ice.
- For minor low backaches, aim for 15 to 20 minutes.
- More severe or chronic back pain can be treated with heat anywhere from 30 minutes to 2+ hours.
- Take 20-minute breaks in between sessions
- Do not use for swelling or inflammation
Alternating Hot and Cold Therapy on the Lower Back
Both hot and cold therapies are effective for lower back pain, but some people find that the most effective method is alternating between one treatment to the other. This is known as contrast therapy. For example, after being under a cold compress for twenty minutes, you can place two twenty-minute periods of heat on any musculature in your lower back or upper leg area. However, it's essential to be mindful of any possible interactions between these modalities and medications you may also need or be taking. Always consult your primary healthcare provider beforehand!
One should alternate between applying heat and applying cold to your skin to enjoy the benefits of contrast therapy. Alternate between the two, and always make sure to start and end with cold, though! To get the most out of contrast therapy, you need to stay consistent with cold or heat for about 3 minutes.
Precautions When Relieving Back Pain with Ice and Heat
When suffering from lower back pain, you need to find the right balance between using hot and cold therapy (Hot & Cold) and finding the right time to use them. It's essential to do this because only then will Hot & Cold therapy be most effective in relieving your lower back pain. Remember to take precautions when applying them to your skin—if misused, or without any control, Hot & Cold therapy can cause more harm than good! If you're currently experiencing chronic lower back pain and are looking for relief, why not consult your doctor first and see what they recommend; doctors are experienced with all kinds of treatment regimens.