Back injury recovery tips: icy hot vs heating pad for pain relief?

[nightowl_9_4]

I hurt it 2 weeks ago but the symptoms started the other day. I already got it checked out. What did you do to recover and would I benefit more from icy hot or a heated pad?

[FunkyMonkee]

Both! Alternate. Put an ice pack on it for no more than 20:00 and, about half an hour or so later, put a heating pad on it for 20:00. Another 30:00 or so later, put the ice back on. Do this a few times a day. DO NOT sit on either one!! Lie face down and place it on the spot that hurts.
Do you know how to crack your back, like cracking your knuckles? That should loosen things up a bit but don't force it too hard. If it's not ready to pop, it won't!
Do you have access to a built-in swimming pool? If so, get in and lean on the edge on your elbows in the deep end and swish your legs around a little bit. Just gently, not briskly. Even better if the water is a bit on the cold side.
Try to do some walking around in the house.
If you have a set of drums and know how to play them, give them a good bash for a bit. The moving around to play them will help loosen things up.
Do you have a strong hard, full table? If so, lay on your back on that for a while with your legs dangling over the edge. I've found, the best way is to start by "sitting" on the very edge of the table with just a slight bit of your ass on the edge and then gently lay back and just stay there taking long, deep, relaxing breaths. The more you relax, the better the chance your back will pop by itself. I would also do things like lift my leg slowly into the air straight up with my foot at the same level as the ceiling for a moment and then let it drop down on its own. Then do the other leg, then do both at the same time. Maybe even curl each, then both, up to your chest and hug them with your arms as tight as you can for a few seconds. Then let them either drop or just gently put them back out over the edge. Listen to your back. Do what feels right for it at the moment.
Basically, just keep things moving every so often. Do various stretches, if you can. I come from a long line of back pain in my family!!
If you can get to the store, get yourself a can of MaxFreeze! With just one squirt, that stuff usually kills pain INSTANTLY!!!

[Chazmatazz269]

Generally you want both; ice to reduce inflammation and heat to relax the muscles. Anti-inflammatory meds and muscle relaxers are helpful too, if the injury is serious. You’ll want to learn some stretching and strengthening exercises for recovery and to prevent future injuries. Additionally, you will want to fully understand how you hurt yourself in the first place. So that you can avoid that behavior or improve upon your means and methods. Again to prevent future injuries.
A bad back injury can change your life for the worse and it’s easier to do than many people think.

[Nikki1989]

Ice is most effective in the first 24–48 hours after a back injury or during a flare‑up. Heat is most effective for stiffness, tight muscles, and chronic or lingering back pain.

[nightowl_9_4]

Thanks Nikki

[Razp_Sorbet]

See a physiotherapist to get some exercises to strengthen it

[nightowl_9_4]

Thank you

[Razp_Sorbet]

Swimming is also a good exercise that doesn't stress the back

[nightowl_9_4]

I can't swim lol its embarrassing

[Razp_Sorbet]

You don't have to swim, even just walking around in the water can be beneficial

[nightowl_9_4]

Okay! thanks for being kind

[Massageman]

It depends on the injury. A typical pattern for people with a non-critical, non-acute condition who will be having long-term PT = warm the area gently 10 minute, do exercises, receive the therapy 40 minutes, ice down 10 minutes. Have this therapy 2-3 times per week.

The typical standard of First Aid for an acute injury sprain/strain (nothing broken), is ice immediately, then intermittently for the first day, then go to warmth for the next 2 days, and reassess after that.

These are medical conventions. Do not use this as medical guidance for your particular case. See your medical doctor for what needs to be done for YOU in YOUR particular case. You didn't mention anything that led up to the pain starting- and if you have already seen a doctor (as you mentioned) , the doctor and the support staff should have given you follow-up home care instructions, and a demo if needed. If not, find a doc who will- that is part of the protocol too. I wish you well.

[permanentem]

Ice constricts blood vessels and reduces inflammation rate. So for example if you are hit with a blunt object and you want to reduce swell from that trauma ice will help to reduce bruising at the time of the injury. Heat increases blood flow improving circulation, relaxes your muscles and tendons improving flexibility. So if you are very stiff days after an injury and your muscles are stiff maybe your piriformis is pressing on your sciatic nerve causing sharp nerve pain down your leg and up your spine or your stomach and back muscles are locked up and your digestive system slows down causing constipation, then heat is your friend.

[permanentem]

*swelling

[On_cloud_wine]

It’s supposed to to be cold compresses in the beginning stages of the healing process then you work with heat. Also, check out this amazing CBD cream: clinical #5… it’s like $80 bucks but so worth it.

[exitseven]

When the injury is ne you should apply an ice pack. That will keep swelling down. A few hours later you should apply heat. Get up and move frequently.

[msc545]

Alternate them with breaks in between for recovery.

[LC75LC71]

Heating pad. Rest that injury.

[jazzy34]

What does your doctor suggest?