How to Apply Ice for Back Pain Relief

Often, people ask if they should use heat or cold to treat their back pain. My answer usually, well… maybe. It strongly depends on the type of injury, how long has it been since the injury occurred and how does the individual respond to the sensation of cold. Most minor episodes of back pain can be relieved with cold packs, but if some serious back condition is present, it is best to ask your doctor before attempting any at home therapy.

Common Back Pain Causes

Most everyone has experienced back pain at one time or another. People may think that one small movement has “wrenched” their back when in reality; it takes years to hurt your back until it reaches the point of a strain. Typically, occupational related jobs, poor body mechanics or a pregnancy can alter the structure of the back and make it vulnerable to a strain. Usually back strains occur from:

• Lifting or pushing a heavy object
• Lifting and rotating a heavy object at the waist
• Pregnancy or obesity
• Bending over instead of crouching down to pick up objects
• Poor posture that doesn’t support the lower back
• Falls that result in injuries
• Motor vehicle fender benders
• A misstep, usually from a higher height to a lower one

Posture is extremely important to maintain a healthy back. The spine is aligned to ensure that the least amount of gravity acts on it as you stand and walk. Poor posture, or slumping over, will cause the pull of gravity to react to the curves on the spine and cause a deformity. When pulled out of alignment, the spine may react with spasms and respond with pain to the tension of muscle and ligaments on delicate nerves. This is known as structural back pain, and is also due to obesity. The weight of the abdomen pulls on the back muscles and spine, causing a painful displacement of nerves and muscles. Practice good posture when sitting or standing and avoid structural pack pain.

The Medical Community on the Value of Ice Compresses

Most experts agree, ice packs can be applied for back discomfort if the back injury is acute. For an older injury, that comes and goes, the application of heat may be more beneficial. Some people do respond negatively to cold, and the result may cause more spasm and more tension in the sore muscles. You should be the judge and weigh the benefits of ice application as an individual and educated health consumer.

Most commercial preparations that are advertised for back or body pain do not work. They only heat up the skin and distract your central nervous system from the pain for a brief period of time. Newer preparations that are absorbed by the skin tend to have some pain relief properties, but ice is definitely affecting the muscles and body tissues. Ice reduces the inflammation response and calms the swelling of tissues and peripheral nerves. The oldest anesthetic ever used, ice can produce a numbing sensation and provide a temporary relief of sore muscles.

How to Apply an Ice Pack to the Back

• The best way to make a homemade ice pack is to use a towel:
• Soak the towel in water and wring it out
• Fold the towel large enough to cover the affected back area
• Place the folded towel in a plastic bag
• Put it in the freezer until it is frozen
• Place a warm towel on the affected back area to slow the “shock” of the ice
• Place the frozen towel over the warm towel
• Remove the iced towel after 20 minutes to prevent frostbite to the skin

Try a Popsicle Massage

For some people, a massage provides the best relief as it moves body tissues and helps drain the toxins from the painful site. However, most people in acute pain cannot tolerate the massage action due to discomfort from the pressure on sore muscles. Use an ice pop to massage the area and slowly provide relief with a massage action.

• Fill a paper or foam cup about 2/3 of the way up with water
• Balance a Popsicle stick or strong plastic stick in the center and tape in position
• Place in the freezer until the water is frozen
• Pull out the frozen Popsicle from the cup
• Slowly apply the ice to the affected area of the back, and always explain the procedure first to prevent the startle reflex from the ice sensation
• Perform the massage on the muscles towards the heart
• Do not apply ice for more than 2-to 30 minutes at a time

If a back injury results in extreme pain or prevents the person from walking or standing, a disc or other structures may be involved. Check the area for bulging, swelling or redness. Any abnormalities should be considered serious and notify your healthcare provider immediately. Take care on your back, and it will take care of you.

In some cases, a back injury may be a serious matter. Fractured vertebrae in the spine may split with further movement and sever the spinal cord. If you have any doubt a serious injury may have occurred, keep the person still and activate your EMS response.

• If a person falls from a significant height or a moving object, such as a bike, do not move them and call 911
• If the person was hit by a motor vehicle, keep them warm and do not allow them to move until help arrives
• In the case of diving injuries, carefully pull the person from the water and gently pull them on the shore until they are safe from floating away. Keep the body as straight as possible and don’t let them move until help arrives