Back pain is a very common ailment that affects people of all ages. It can be caused by a variety of problems, including a muscle tear or strain, intervertebral disc problems, arthritis, or simply poor sitting posture. In most cases, the pain is reduced with home remedies after a few weeks of treatment, for example by applying ice. Although there is no scientific evidence to show that ice is effective in resolving the injury, applying a cold pack to the back or an ice massage can soothe pain and reduce inflammation.
Steps
Method 1 of 2: Apply an Ice Pack to the Back
Step 1. Prepare the compress
If you have back pain and want to use ice to relieve it, you can decide whether to make the pack or buy it. Whichever choice you make, whether it's a commercial product or a bag of frozen vegetables, the compress helps reduce discomfort and inflammation.
- You can buy one designed specifically for the back in major pharmacies and parapharmacies.
- If you want to make an ice pack with a granita-like consistency, pour 700ml of water and 250ml of denatured alcohol into a large freezer bag. Place it in a second bag to prevent liquid from leaking and place it in the freezer until it takes on a semi-solid consistency.
- Alternatively, you can make your own by placing crushed or cubed ice in a plastic bag.
- You can also choose to simply use a pack of frozen vegetables, which adapts well to the shape of the back.
Step 2. Wrap the compress in a towel or sheet
Before placing it on your skin, you need to make sure you cover it with a fabric. This way, you not only avoid getting wet and keep the compress in place, but also protect your skin from the risk of numbness, ice burns or chilblains.
If you have decided to use a siberian, take special care to wrap it in a towel, as it is colder than frozen water and can cause serious injury
Step 3. Find a comfortable place to take care of your back
You need to feel comfortable when you apply ice. If you choose a place where you can lie down or sit, you can relax better, relieve discomfort and get all the benefits of the treatment.
During application it is best to lie down; however, if you are working, it may not be possible. You can place the compress on the chair, wedging it between your back and the backrest
Step 4. Apply the compress to your back
Once you have found a comfortable position, put ice on the area that is causing you pain. This should offer you immediate relief and reduce the inflammation that is aggravating the discomfort.
- Keep it on the affected area for no more than 20 minutes at a time. A treatment shorter than 10 minutes may be ineffective, but excessive exposure to the cold can cause skin damage, so a 15-20 minute session is ideal. If you go beyond 20 minutes, you can damage the skin (chilblains) and underlying tissues.
- You can apply the compress after activity or exercise, but don't use it sooner, as it will prevent your brain from receiving important pain signals that should cause you to stop.
- If the compress does not cover the entire painful area, you can do different treatments on the various points to get relief.
- If you wish, you can use an elastic band or cling film to wrap and hold the compress in place.
Step 5. Combine ice treatment with pain relievers
Take over-the-counter pain relievers while applying ice. The combination of these two remedies can soothe the discomfort more quickly and also help keep inflammation under control.
- You can take acetaminophen, ibuprofen, aspirin, or naproxen sodium, which also help relieve headaches.
- NSAIDs (non-steroidal anti-inflammatory drugs), such as aspirin, ibuprofen and naproxen, also help reduce inflammation.
Step 6. Continue the treatment for a few days
Ice is most effective for back pain in the days immediately following the first signs of pain. Keep applying it until the discomfort subsides, or see your doctor if it persists.
- You can repeat the treatment up to five times a day, taking breaks of at least 45 minutes between applications.
- By continuing to place it on the skin, the tissues maintain a low temperature, which helps reduce inflammation and pain.
Step 7. Go to the doctor
See your doctor if cold therapy does not resolve the problem within a week or if the pain becomes unbearable. He is able to treat the problem more effectively and quickly, as well as identifying the underlying cause that may have caused this discomfort.
Method 2 of 2: Doing Ice Massage
Step 1. Make or purchase an ice massage tool
Studies have shown that this type of therapy works faster on deep muscle tissues and helps them heal better than cold packs alone. You can buy a special tool or build it yourself, to find pain relief.
- Build the "cold massager" by filling a plastic or styrofoam cup about three-quarters of its capacity with cold water. Place it in the freezer until it turns into a solid block of ice.
- Make several massagers so you don't have to wait for them to freeze every time you want to use one.
- You can also use simple ice cubes.
- Some companies make tools for this kind of therapy, which you can buy at a drugstore or sporting goods store.
Step 2. Ask a friend or family member to help you
Even if you can reach the painful area of your back, it is easier if you get help from another person. By doing so, you can relax and enjoy all the benefits of the ice massage.
Step 3. Get into a comfortable position
You can sit or lie down while using your personal "massager"; in this way, the therapy is more effective and the pain disappears more quickly.
- If you are at home, you should lie down to undergo the massage.
- If you are at work, you can sit on the floor of the office, your desk or straddle the chair if you find it comfortable.
Step 4. Expose the frozen massager
Extract some of the frozen liquid from the glass, so that it is exposed for about 5 cm. This way, you have enough massaging surface to soothe your sore back, while maintaining a safety barrier between your hand and the ice, so as to avoid chilblains.
As the ice melts during the massage, take more and more portions out of the glass
Step 5. Rub the ice block on the area to be treated
Once you have extracted a part of the ice contained in the glass, start massaging it on the sore back area. In doing so, the cold penetrates the muscle tissues and quickly begins to give relief.
- Gently rub the ice in circular motions all over your back.
- Continue like this in 8-10 minute sessions.
- You can do this treatment up to five times a day.
- If the skin becomes too cold or loses sensitivity, stop the massage and wait for it to return to normal temperature.
Step 6. Repeat the massages
Continue taking cold therapy for a few days. In this way, you make sure that the treatment is effective, relieving pain and any inflammation.
Ice is most effective when used for a few days
Step 7. Take pain relievers to support this treatment
Consider taking over-the-counter pain relievers to increase the pain-relieving and anti-inflammatory action of the ice massage to heal better and faster.
- You can choose between different medicines such as aspirin, acetaminophen, naproxen sodium and ibuprofen.
- NSAIDs (non-steroidal anti-inflammatory drugs) such as those listed above reduce the swelling and inflammation that aggravate pain.
Step 8. Make an appointment with your doctor
If the pain persists even after a few days of ice therapy, you should go to the doctor. He is able to recognize underlying illnesses or prescribe more aggressive treatments to relieve discomfort.
