Back pain is a common problem experienced by all ages. Causes vary, including muscle sprains or strains, problems with the spinal discs, arthritis, or perhaps simply an improper sitting position. Most cases of back pain will improve after a few weeks with home remedies, including using ice to help relieve the discomfort. Although the benefits of using ice to relieve back injuries are not supported by clear scientific evidence, applying ice to your back or massaging your back with ice may help relieve pain and reduce inflammation.
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Method 1 of 2: Compressing Ice on Back
Step 1. Prepare an ice pack
If you have back pain and want to use an ice pack to relieve it, you can make an ice pack or buy one. You can use commercial ice packs or frozen vegetable bags to help relieve discomfort and reduce inflammation.
- You can buy commercial ice packs made specifically for the back at pharmacies and medical supply stores.
- Make an ice pack by pouring 3 cups (about 700 ml) of water and 1 cup (about 240 ml) of alcohol denate into a large freezer bag. Line the bag with another to prevent liquid from spilling out. Place in the freezer until slightly hardened.
- You can also put small ice cubes or ice cubes in a plastic bag.
- You can also use a bag of frozen vegetables, which may match the contours of your back.
Step 2. Wrap the ice pack with a towel or cloth
Before using it, wrap the ice pack in a towel or cloth. This layer will not only prevent numbness of the skin, it will also protect it from frostbite.
It's important to wrap a commercial blue ice pack in a towel because it's colder than ice from plain water and can cause frostbite
Step 3. Find a comfortable place to provide care
You should feel comfortable while applying ice to your back. Finding a comfortable place to lie down or sit can help you relax, relieve discomfort, and get the full benefits of an ice pack.
Lying down while applying the ice may be easier. However, if you are at work, this method may be difficult. You can place the ice pack on the back of the chair and maintain its position by leaning against it
Step 4. Place the ice pack onto your back
Once you're comfortable, place an ice pack on the painful area of your back. This may immediately relieve the pain and reduce the inflammation that is making you feel even more uncomfortable.
- Place an ice pack on the affected area for no more than 20 minutes at a time. Compressing for less than 10 minutes may not be effective, but if it is too long, the icy cold temperature can damage the skin. So, try to compress for 15-20 minutes. Compressing longer than 20 minutes can damage the skin (cryoburn) and the underlying tissue.
- You can use an ice pack after an activity or exercise, but not before. Using an ice pack before an activity can block the brain from receiving pain signals.
- If your ice pack can't reach the entire painful area, you can move it around.
- You can also use an elastic bandage or a rubber band to hold the ice pack in place.
Step 5. Combine ice with pain relief
Try using an over-the-counter pain reliever along with an ice pack treatment. Using both may be able to relieve pain more quickly and also help control inflammation.
- Take paracetamol, ibuprofen, aspirin, or naproxen sodium to help relieve headaches.
- Nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen, and naporoxen sodium can also help reduce inflammation.
Step 6. Continue the treatment for a few days
Ice is most effective for back pain relief a few days after you first feel it. Continue to apply the ice pack until you are no longer in pain, or see a doctor if your back pain doesn't improve.
- You can apply ice to your back up to 5 times a day with at least 45 minutes between treatments.
- Constant ice pack treatment will keep the tissue temperature low and help reduce inflammation and pain.
Step 7. Visit a doctor
Consult a doctor if the ice pack treatment does not help your condition after 1 week, or if the pain you are experiencing is unbearable. Your doctor can help you manage your pain more effectively and quickly, as well as examine the underlying cause of your discomfort.
Method 2 of 2: Ice Massage
Step 1. Make or buy an ice massager
Several studies have shown that ice massage penetrates muscle fibers more quickly and relieves pain more effectively than ice packs. You can make or buy an ice massager to help relieve any discomfort you are experiencing.
- Make an ice massager by filling a paper or Styrofoam cup to the brim with cold water. Place this cup on a flat surface of the freezer until it solidifies into ice.
- Make several ice massagers at once so you don't have to wait for the water to freeze each time you use it.
- You can also use ice cubes as a massage tool.
- Several companies make commercial ice massagers that can be purchased at some pharmacies and sports supply stores.
Step 2. Ask a friend or family member for help
While you may be able to reach the painful area of your back, this treatment may be easier to do with the help of a friend or family member. Their help can help you relax and fully benefit from an ice massage.
Step 3. Find a position that relaxes you
You can sit or lie down in a position that makes you relaxed and comfortable during the ice massage treatment. This position can help you undergo treatment more effectively and relieve pain more quickly.
- If you're at home, you may find it easier to lie down during an ice massage.
- If you're in an office, you may need to sit on the floor of the workspace or cubicle, or in front of a comfortable work chair.
Step 4. Open the ice massager
Peel the container until about 5 cm of ice is exposed. This way, the ice can stick to your back but is safe to hold with your hands so it doesn't cause frostbite.
While the ice is melting, peel off the container again
Step 5. Apply ice to the painful area
After removing the ice from the container, start massaging the sore back. This can help it penetrate the muscle tissue and relieve pain quickly.
- Gently rub the ice in a circular motion on your back.
- Massage the painful area for 8-10 minutes at a time.
- You can give ice massage up to 5 times a day.
- If your skin feels too cold or numb, stop the massage until the skin feels warm again.
Step 6. Repeat the ice massage
Continue the ice massage for a few days. This can help make sure it's effective enough as well as relieve pain and inflammation.
Ice is most effective when used for several days
Step 7. Use pain medication to support the ice massage
Consider taking a pain reliever to help support the pain-relieving and anti-inflammatory effects of massage. This way, you can relieve pain and recover faster.
- You can use various pain relievers, such as aspirin, paracetamol. ibuprofen and naproxen sodium.
- Non-steroidal anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen sodium can reduce swelling and inflammation that make the pain worse.
Step 8. Schedule a check-up with your doctor
If your back pain persists after a few days of ice treatment, make an appointment with your doctor. Doctors can determine the underlying condition or provide stronger treatments to relieve pain.
