Back Pain Relief with Heat Packs and Pads

As a regular gym user, I tend to train with fairly heavy weights at least four times a week. The bane of every weight trainer is injury, the most common being shoulder and lower back muscle strains. Unfortunately, lower back pain is all too common, not just amongst gym users, and it can be particularly debilitating.

I recently injured my back and after several days of using ibuprofen gel and tablets with little effect, my wife decided it was time to try a heat pack instead. Needless to say this was not the first time I'd injured myself in the gym and having had some experience with a number of different types of heat packs and pads, I thought I would share my experiences starting with air-activated heat packs.

An air-activated heat pack contains iron, activated carbon and other ingredients which, when exposed to air begin an oxidative reaction which produces heat. The reaction is meant to be fairly gradual, lasting several hours, after which the heat pack can be safely disposed of.

I had high expectations for the heat packs that I tried, in this instance Cura-Heat Back & Shoulder Pain. There was no shortage of warnings on the box; ‘if misused heat packs can cause burns', ‘never apply the heat packs directly to the skin' (in large bold red writing) and ‘if heat pack becomes uncomfortably hot remove immediately'. Understandably, I was expecting heat and lots of it, for 12 hours, if the box was to be believed. After half an hour the pack seemed to reach its maximum temperature which was only slightly warm to the touch. To make matters worse, since I'd carefully followed the instructions and stuck the pack to the outside of my t-shirt near the base of my spine it meant that the pack never really made proper contact with my body. And since I was not supposed to apply pressure and needed to allow air to circulate over the heat pack, I couldn't lie down - a major disadvantage in my view.

Needless to say I was disappointed with the results and while this single test can't be an indictment against all heat packs, I can't help feeling that they are more gimmick than treatment.

Like air-activated heat packs, chemical heat packs rely on a chemical reaction to generate heat. The main difference however is that chemical heat packs can be reused. Heat is generated by triggering a crystallization process in a supersaturated solution of sodium acetate which is initially liquid and becomes solid as heat is generated. To reuse, you simply place the pack into boiling water to re-dissolve the sodium acetate and it's ready to use again.

I first came across chemical heat packs as hand warmers when camping and I was amazed at how well they worked. Within seconds of clicking the little metal activation disc in the pack, it started to change consistency and heat up - and I do mean heat up - as much as 50 degrees Celsius (122 degrees Fahrenheit). The only downside to these packs is that the heat is fairly short-lived, 20 to 30 minutes, making them less suited to extended use. They are however ideal for when you are out and about. If, like me you are a gym user or sportsman, you should consider keeping one or two in your sports bag to provide instant pain relief after a hard workout.

These heat pads do not require chemicals and, as the name implies, are heated in a microwave. They usually have an insulated fleece or flannel cover and contain buckwheat or flaxseed, often scented with lavender. Just a few minutes in the microwave keeps them warm for over an hour.

Of all the pads I've used, these seem to be the most comfortable and practical. When working at my desk or watching TV I often find myself placing one in the arch of my back. On the few occasions that I've really hurt my back I've used one in bed. That bit of relieving warmth helps to sooth the pain enough to be able to get off to sleep.

More recently, high tech versions of the microwaveable pad have been produced containing a specially developed non-toxic, odourless and environmentally friendly gel called Thermapol (not to be confused with Thermalon's moist heat technology). This gel was designed for repeated microwave heating and reaches a temperature of around 50 degrees Celsius. More importantly, it retains this heat for several hours - definitely worth considering. Have a look at Snugglesafe for more information and don't be turned off by the fact that these were originally developed for pets. If it's going to relieve your back pain then that's the least of your worries - at least you know that it will be "bite / chew resistant".

Electric heat pads are mains powered so you are obviously limited to using them at home or wherever you have access to electricity. Despite this they are still quite versatile and come in various shapes and sizes including flat pads, abdominal belts and even multifunctional ones that can be folded to fit around your neck.

An obvious advantage of electric heat pads is that you can control not only the temperature but also the length of time they provide heat. When considering an electric heat pad, make sure that it is equipped with an overheating sensor and ideally turns itself off after a fixed period of time.