Heat/Ice Therapy
Heat and ice therapy may sound simple, but they can be an effective part element in a multi-faceted treatment program for back and neck pain. Applying heat or ice to your back or neck has many benefits, including:
- Reduced pain and inflammation
- Improved mobility
- Relief of muscle tension
Either method won’t eliminate pain completely, however.
Heat Therapy Methods
By applying heat to your back or neck, you increase blood circulation and help damaged tissues heal faster. Other benefits are reduced stiffness, decreased pain and improved flexibility. In an acute situation such as an injury, heat should not be used because it can increase swelling and exacerbate the inflammatory process. As a general rule, wait 48 to 72 hours after an injury before applying heat. Consult your physician if you are unsure of which therapeutic method you should use.
There are several ways to use heat therapy. A heating pad or warm pack is perhaps the most convenient, but heat lamps are also used. Warm baths can be particularly helpful and relaxing, as long as the water temperature isn’t excessively hot. The water should not feel uncomfortably hot on your skin.
Cold Therapy Methods
When ice is applied to your aching back or neck, your blood vessels constrict. This lessens inflammation and swelling and slows nerve impulses, making your muscles less likely to tighten. These physical changes help reduce pain. Ice therapy can be highly effective in the case of a sudden injury such as a strain or sprain.
To use cold therapy, wrap an ice pack or bag of frozen peas in a towel or inside a pillowcase. Place it on the affected area for up to 15 minutes. Apply cold therapy several times daily, but always keep the ice pack inside a cloth to avoid frostbite.
For some patients, 10 minutes of heat, followed by five minutes of cold, is effective if repeated at short intervals. |
