Ice Vs. Heat

Last week we discussed ways to prevent low back pain from occurring but what happens when you are already having pain. As a physical therapist I think there are some misconceptions people have about how to deal with their back pain. [...]

Last week we discussed ways to prevent low back pain from occurring but what happens when you are already having pain. As a physical therapist I think there are some misconceptions people have about how to deal with their back pain.

Understanding your pain: Not all back pain is the same but there are some common characteristic to recognize. When an injury first happens a person is in the acute phase of pain. When pain continues to progress and lasts weeks, months or even years this is recognized as chronic pain. If your pain starts in your back and moves down your leg this is called radiating pain. Radiating pain is typically nerve related and is often associated with disc related injuries. Feeling numb is not a good sign. If your pain starts off as sharp or radiating and slowly progresses to a numbing sensation this is a sign the pain is actually getting worse even though the pain may be gone.

Ice or Heat?: Ice is a good modality to use when an injury first occurs. Ice will help to reduce inflammation, swelling and muscle spasms that can lead to pain. When using an ice pack it is recommended to leave the ice pack on for 10-20 minutes and then remove. Heat is a good modality to use for more chronic pain. Heat can help to manage pain, reduce soft tissue restriction and muscle spasms as well as increase the rate of soft tissue healing. It is important to follow the recommended layering guideline when using heat packs and heating packs should be used for 20-30 minutes at a times.

Move or Relax?: One of the misconceptions that come with low back pain is that you should stop moving and rest your back. The truth is that prolonged rest and avoidance of activities can actually make the pain worse. It is important to keep moving but you have to keep a good balance. If you are in pain it is important to recognize that and not push yourself to the point where you can make the pain worse. Seeking out a physical therapist who can help you to understand which exercises you should be doing is a good place to start.

Medication: When taken under doctors recommendations pain medications can help with acute pain, however, if pain medication is used for 2-4 weeks individuals can actually develop a tolerance. This can lead to a spiral effect causing people to take more and more meds to get relief. A healthy and safe alternative to pain medication is exercise. Exercise when done properly under a licensed physical therapist along with manual therapy can help to reduce the recurrence of pain when people stick with it long term.​​