The cold temperature can also help manage muscle spasms and relax the muscles.
Ice therapy is generally more suitable for acute injuries or inflammation and can be more effective in reducing symptoms of swelling.
To get started, apply ice packs wrapped in a thin cloth to the affected area for 15-20 minutes at a time, allowing the skin to warm up between applications. Never apply ice directly to the skin as it can cause ice burns.
Option #2 – heat therapy
Known as thermotherapy, heat therapy works by promoting blood circulation and relaxing tense muscles. It is particularly useful for chronic back pain and conditions like muscle strains or stiffness.
Applying heat to the affected area before stretching or doing physical therapy can help improve flexibility and range of motion. Heat also soothes muscles and promotes relaxation.
Heat therapy is easy. Simply apply a heat pack or hot water bottle wrapped in a towel to the affected area for 15-20 minutes at a time.
Avoid excessive heat or prolonged exposure to prevent burns. Use a moderate temperature that feels comfortable but not excessively hot.
Choosing the right therapy
At the end of the day, both ice and heat therapy can help relieve back pain. Find what works best for you by experimenting with each method.
If you strain a back muscle, we recommend icing it for the first few days to numb the pain and decrease swelling, then switch to heat therapy to increase blood flow to the affected area and promote natural healing.
Remember, it is important to listen to your body and adjust your approach based on what brings you the most relief and comfort.
