When it come to managing back and neck pain, most patients ask heat or cold therapy? Choosing the right approach can make the world of difference in reducing inflammation and pain. In this blog I want to give some guidance as to when you should be using heat or cold therapy, and sharing some at home remedies you can try.

Heat therapy is a great way to relax muscles and increase blood flow, easing stiffness for chronic pain conditions. For muscle tension applying a heating pad or warm towel to the area can help relax the area and relieve stiffness. Applying heat can provide soothing relief to areas of the body experiencing ongoing discomfort. Dealing with stiffness on your neck or back, heat can help loosen the muscles and improve flexibility. A great way to get relief from heat therapy without a heating pad is filling a sock with with rice and tying a knot at the end, then heating it up in the microwave or running a warm bath and adding epsom salt can also be an alternative for at home heat therapy.

Cold therapy is effective for reducing inflammation, numbing pain and constricting blood vessels. Its great for acute injuries and swelling. If you’ve recently had an injury, applying an ice pack can help reduce swelling and numb the pain. For an acute or sub-acute injury applying an ice pack to the area for 15-20 minutes can reduce inflammation. Cold therapy can also alleviate muscle soreness and prevent inflammation. For at home DIY ice packs you can wet a cloth and freeze it in a zip-lock bag for a flexible and reusable ice pack or using a bag of frozen peas or corn can be an at home alternative.

In some cases alternating between heat and cold therapy can be beneficial. Starting with cold therapy to reduce swelling, then heat for muscle relaxation combined can offer relief.

Utilizing both heat and cold therapy can be a great way to alleviate pain and discomfort for both acute and chronic injuries. Experimenting and listening to your body is important in knowing what works best for you, whether its using a DIY heating pad like a sock with rice in it or a bag of frozen peas as an ice pack. We hope you now have the tools and knowledge to manage discomfort and have a pain-free back and neck. If you are experiencing ongoing chronic pain we suggest contacting our clinic to have a chiropractic doctor help in assessing the area and give a professional opinion on how to better manage an injury or misalignment.