When a back injury occurs, you might not be able to see a chiropractor or receive medical attention right away. In order to keep the pain from hindering your life, it can be helpful to have a plan for immediate relief. For some, medication isn’t an option, in which case heat and cold therapy can be valuable options for back pain.
After Injury
In the 24-72 hours following an injury, use ice as part of the RICE method—Rest, Ice, Compression, and Elevation. In addition to easing swelling and inflammation, the cold will help numb the injured area, reducing your pain and possibly reducing tissue damage. Whether you use an ice pack of a bag of frozen vegetables, protect your skin with at least one layer of cloth, and don’t apply ice for longer than 20 minutes at a time.
After inflammation has gone down, switch to heat therapy. If you don’t have a heating pad, microwavable rice bags are a perfect low-cost solution that can be made with things you already have in your home. Again, ensure your skin is protected from the heat—don’t apply heat to an open wound, and don’t fall asleep while using heat therapy to avoid burning yourself.
For serious injuries, it’s still important to receive proper medical care, but heat therapy has been shown to help relieve pain short-term. Heat therapy promotes better blood flow by dilating blood vessels near your spine, which encourages healing and relieves stiffness by sending oxygen and important nutrients to the damaged area. Heat also provides neurological relief by appealing to our instinctual association of warmth with safety.
Chronic Pain
When it comes to chronic pain, the decision of whether to use heat or cold therapy isn’t quite as obvious. Heat can be helpful in managing conditions that cause frequent stiffness, while cold therapy can be used to treat inflamed areas, such as a flare up of a problematic joint after exercise. It may take some trial and error to determine which type of therapy, or which combination of the two, works best for your pain management.
It’s important to note that heat and cold therapy are by no means a cure. They work best when used in conjunction with other pain management strategies, like exercise, massage, and chiropractic care, which can often provide instant pain relief through adjustment. To learn more, visit Crossroads Chiropractic online.
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