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How Often To Ice Back Pain?

If you are unfortunate enough to get back pain on a regular basis, then you probably know that medication can be quite expensive. So it’s no wonder why people turn to topical applications to relieve the pain instead. Cold ice or heat can be applied to the painful area and can often bring about a rapid relief.

There are many types of back pain and it can be caused by a variety of things too. Anything from injury, pulled muscle or medical conditions can trigger the pain to occur. And it doesn’t matter if you’re still or moving around, you just cannot dismiss the pain you are getting.

back pain

Here are some tips to help decide which type of cold or heat therapy would be best for you.

#1 – Try Cold First

If your back pain is relatively new and caused through an injury, then you are best to use ice therapy. This will help to reduce any swelling and will also numb the affected area. Pain relief is often very quick by doing this. It’s not a long term solution but is very effective for fast pain relief.

How often to ice back pain would depend on the level of pain you have. You can apply the ice in a towel, or other object to prevent the ice from touching the skin, up to 10 times a day. Just keep the ice applied for around 15-20 minutes each time.

If the pain doesn’t go away, you could try heat therapy once you have tried the cold therapy first. The heat will help to simulate the blood and make the back more flexible.

#2 – Constant Heat

If the back pain is something you have had for several weeks, then applying a constant level of low heat to the area can help.

This can be as simple as having a blanket wrapped around your waist and back to keep it warm. Or you can buy a ready made body wrap, which provides a small level of heat at all times.


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#3 – Ice After Movement

If you do exercise on a daily basis, or are quite active, then it’s important for you to ice your back once you have finished. This can help to reduce any soreness that might come after the movement.

After a day, if your back is still sore then you can try some heat therapy. A combination of both of these should help you to reduce the amount of pain you have.

Home-made Cold & Heat Solutions

Here are a few ways to treat yourself at home with items you probably already have.

Heat Therapy

– Add some rice to a sock and heat it in the microwave. Then apply the sock to the affected area.

– Run a hand towel under warm water, rinse and then apply it.

– A hot water bottle is also a good source of heat that will stay warm for a while.

Cold Therapy

– Wrap some ice cubes in a hand towel and apply to the painful area.

– Use a bag that contains frozen vegetables, use it in the same way.

You can buy warming blankets or cold patches but those are just some ways you can relieve your pain at home for free.

Naturally, if you have regular back pain then you should always see your doctor before trying any types of non-topical pain relief.


About – Over 40 Squad, created by Tony Newton, are a team of passionate writers and editors who specialize in creating information specifically for the over 40’s.