This is probably one of the most commonly asked questions about the treatment of back pain. Both ice and heat can help in alleviating pain, but it’s important to know when to use them. Ice reduces inflammation or swelling by decreasing blood flow from constricted blood vessels. Placing an ice pack on the area shortly after the pain begins (within 48 hours) can help with pain relief. Apply an ice pack to the affected area for up to 20 minutes every two hours, but remember to protect your skin from frostbite by using a thin sheet or towel.

Local application of heat or ice can temporarily reduce back pain, and heat may facilitate stretching. Heat also is good for soothing sore back muscles, especially after the initial 48 hours have passed. Either dry heat (such as an electric heating pad) or moist heat (such as a hot bath or steamed towels) can be used. It is important to keep in mind, however, that ice and heat do not necessarily speed long-term recovery.