The bad news is that back pain will likely plague you at some point in your life, and probably more than once. The good news is there is a lot you can do to prevent, manage and relieve that pain. Heat and ice treatments work wonders and both bring easy, convenient, and fast relief.
WHEN TO HEAT AND ICE
You can treat any sprain/strain injuries with hot and cold packs because both help reduce muscle spasm and pain. There are differences in these temperature treatments though. Ice reduces blood flow thereby quieting swollen tissues. Heat, on the other hand, stimulates blood flow. The increased circulation brings more nutrients to the injured site and helps relax sore muscles.
At the first sign of an injury it’s recommended that you start with ice to calm the swelling. Ice the area for about 15 minutes then repeat the icing in about an hour. After 24-48 hours, move to heat treatments.
Note that alternating ice / heat is a general recommendation. Because both ice and heat are pain-relieving, do which ever makes you feel better. There’s no magic rule. Some people like to alternate hot/cold packs, while others prefer to stick one temperature.
PACKAGED AND DIY PRODUCTS
There are a lot of products on the market today that make hot/cold back therapy easy. They can be conveniently heated in the microwave or cooled in the freezer. Look for those which are large and can be draped around an area. Some are specially made for the lower back and attach with Velcro much like weight belt.
No cold pack? A bag of frozen peas can do wonders in a pinch. Whatever your do, avoid putting ice directly on your skin, it’s irritating. Place ice cubes in a bag, wrap a towel around it and apply. Be patient. It takes a few minutes for the cold to come through. Likewise, you can heat up a moistened towel in the microwave for a comforting moist heat wrap. Again, take care when applying to skin. You may need a second towel wrapped around the first.
PREVENTING BACK PAIN
A strong healthy body with good core strength helps prevent back pain in the first place. Pilates is all about the spine and among the best ways to keep your back healthy for life. There are some simple exercises to bring quick relief such as this easy to do anywhere anytime upper back release.