At SpineCare, one of the most common questions patients ask me is ‘When is it better to use ice or heat for back pain?’ So when is it better to use ice or heat for back pain, or muscle and joint aches? In this blog post, let’s answer that question.
WHEN TO USE ICE
With a new, or acute, injury (think sudden back pain from lifting or twisting, or even sciatica) you always want to use ice. Ice is recommended for the first 48 to 72 hours after the onset of the injury. The cooling effects of ice help to reduce inflammation and swelling by constricting the blood flow to the area. Also, ice helps to soothe pain by numbing the treated area.
I recommend to my patients to not put an ice pack directly on the skin. Using a thin towel or an undershirt will help avoid frost bite or ice burns. Generally, applying ice for 10-15 minutes (per hour) over the affected area is plenty. If you are using an ice pack directly on the skin, do not apply for more than 10 minutes at a time (per hour).
WHEN TO USE HEAT
Heat is more helpful with chronic, or long-standing, issues that have occurred over time, like reoccurring muscle tightness and arthritis.
These conditions respond better to heat, since heat tends to increase blood flow to the area. This will help decrease muscle tightness and joint stiffness in the back and neck, allowing people to move easier with less pain.
Heat can be applied in cycles, usually 20-30 minutes per hour. If the skin becomes irritated or inflamed, stop applying heat immediately.
One more note on heat: use moist heat over dry heat. Moist heat is less likely to cause skin dehydration, and helps increase tissue elasticity. This it beneficial for patients with dry and/or aging skin. Not only is there less of a concern for skin irritation, but it is also able to penetrate more deeply into the skin versus dry heat. Moist heat can be used in the form of steam towels, hot baths/showers, hot tubs, moist heating packs, etc.
How to make a homemade heating pad:
St. Joseph, MI Chiropractor — Dr. Michael Rowe
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