When to use ICE or HEAT for back pain


There are two rules to follow when using ice.

1: Use ice first before using heat.

2: Continue using ice for as long as you still feel pain.

To prevent frostbite, place a thin wet cloth between the ice and your skin. Apply ice to the painful or injured area for 15-20 minutes.

Remove ice for 30 minutes or until the iced area returns to normal temperature.

Reapply ice for an additional 15-20 minutes.

When in doubt use ICE!!!


There are many times when heat is beneficial to back pain. The best time to use heat is several days or even weeks after an injury. Using heat too soon can make your pain worse.

This is because heat brings more blood and other fluid based nutrients into an area. More blood and fluids in an area means more inflammation. More inflammation usually means more pain.

If you are having more stiffness than pain, then heat is a great choice.

Apply warm heat for 15-20 minutes.

Protect your skin from BURNS!

Ice & Heat Together

Often the best option after the first few days following an injury is a combination of ice and heat. The reason for this is because ice reduces inflammation and pain, and heat increases blood flow and joint motion.

Start with 20 minutes of ice followed by 30 minutes of nothing to allow your body to return back to normal temperature. Next apply heat for 20 minutes.

You can repeat this cycle several times. Just be sure to allow 30 minutes between the ice and heat to allow your body to naturally return to your normal body temperature.

You can find more information on how to eliminate back pain in my Kindle eBook Simple Solutions to Back Pain Relief.

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