Ice (Cold Pack) OR Heat? Best Back Fix For Your LOWER BACK PAIN

Know when to use ice (cold pack) or heat to quickly ease your lower back pain. Physiotherapist Michelle guides you through when your should use ice and when to start using heat to relieve lower back pain and get healing started after a recent back strain.

Ice or Heat for Acute Lower Back Strain
What should this man use after injuring his lower back bending forwards and lifting a sofa?

1. Ideally use ice (cold pack) immediately over the area of acute lower back strain to reduce inflammation for 15-20 minutes at a time. This can be applied hourly or as desired for the next 48-72 hours.
2. From 72 hours after the injury start using heat for around 25 minutes on the lower back as desired.

When to use Heat
Heat's more likely to help relieve preexisting back conditions such as with:
• Lower back ache
• Ongoing muscle spasm or tightness
• Arthritis
• Long standing (chronic) injury
• Warming up before stretching exercises

AVOID Heat with:
• Open wound
• Area of inflammation that looks red, swollen or feels hot and tender
• Decreased sensation or circulation in an area for example with nerve injury

When to use ICE
Use ice on your lower back with a recent injury or accident involving trauma to your tissues for example the injured man shown at the outset of this video would use ice (cold pack).

For example when you suddenly feel pain usually with an acute incident such as:
• Lifting something heavy and straining your lower back
• Overstretching a back muscle
• Direct back impact e.g. collision in a football tackle

In these situations heat can make the problem worse. While heat may feel nice on a recent injury, it can increase inflammation.

Use ice for around 15-20 minutes at a time during started within 72 hours after the injury

When to AVOID Ice
• With sensory problem where you have no feeling or if you start to lose feeling while the ice is applied
• Never apply ice or cold pack without a cover to avoid ice burn

#iceorheat #lowerbackpain
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References:
1. Dehghan M, Farahbod F. (2014) The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study. J Clin Diagn Res. 8(9):LC01–LC4. doi:10.7860/JCDR/2014/7404.4818

2. Garra G, Singer AJ, Leno R, et al.(2010) Heat or Cold Packs for Neck and Back Strain: A Randomized Controlled Trial of Efficacy. Academic Emergency Medicine.17(5):484-489. doi:10.1111/j.1553-2712.2010.00735.x
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.

[RickyBremme]

I came here for my lower back pain. But I'm planning staying if you share your skin care routine.

[conservativeamber]

Yes Usually for the First 72 Hours use a Cold pack
Heat should be used for Chronic long term pain

[calabamian]

This lady spitting truth. Ice doing squat for my back pain. But GF got me one of them Infared heating pads and it makes walking and sitting not excruciating.

[mnnomad]

I always go with the ice especially when I know it's nerve entrapment in origin. Worst pain in the world it feels like sudden fusion of all the nerves and the entire spine but usually one spot is worse than the other with sudden searing pain.

[meiltoo]

Thanks, i’ve always been confused when to use what. How about alternating hot and cold packs? When is it best for? Thank you!

[ladieslovestephen]

That was amazing. Thank you, Michelle. #ILoveMichelleKenway

[dancermadchen]

SO my lower back has been hurting off and on for a few weeks, but badly the last few days.. I took naproxen for a couple of days and iced once or twice last week. Should I use heat now? I stopped taking the anti inflammatory

[omurtahtv]

Thanks love!!!! Like how you get right to the point a dont waste time for views

[davidfarrell]

i used a heat pack on my lower back for pain but after a few days i felt the pack at my back was making it worse i took it away and felt a bit better how does that work i'm in a wheelchair terrible cramping feeling in my lower back waiting to speak to doctor on phone thanks.

[onepoint]

Hi, its been more than 5 days my mom fell down, I tried both cold and heat pad at different time on my mom, now she's having pain lower back and its night here so after watching ur video should I apply cold or heat on her now ?

[crystalg]

Ice ice baby!! Ice is cold, especially in the winter, but for accrue pain I find this works best. I also love heat, but use ice only for the first few days of an injury or flair up. I’m loving all you videos on PT exercises! Thanks for all you share!

[enriquecaruso]

Thanks for the great explanation, I have a short question, would it be recommended to use some kind of anti-inflammatory medicine? Or would not have any effect on the lower pack pain? Thanks.

[sk]

Dear michelle, my husband had a previous herniated disc on his lower back. It's been three years since he was hospitalized (no surgery) but if he overwork or if he moves or stands suddenly he still feels sharp pains where his herniated disc was. Should he use heat for it? Do you have tips to prevent recurring pain/manage the pain? Thank you so much Michelle❤

[pommygeezer]

I’m lay here with a pack of ice on my lower back.. I find it helps reduce the inflammation.

[dvanneste]

I have si joint lower back pain - not an injury mostly from sedentary job for 30 years so very very tight glutes and knot in lower back and stiff si joints - ice ice ice seems to work best 👍 thx for this that and my chiro ❤️ oh and some exercises too!

[keithmorse]

Doesn't explain why my back is cold, even though the rest of me is hot. No matter its winter or summer My pseudo/runners sciatica Constantly causes me Pain Stiffness and Discomfort. And I don't feel the temperature difference. I'm in pain, and I touch my hand to that spot, and it's cold. Sometimes ice cold.