Uploaded April 2020 | Updated September 2026, 1 day ago
Know when to use ice (cold pack) or heat to quickly ease your lower back pain. Physiotherapist Michelle guides you through when your should use ice and when to start using heat to relieve lower back pain and get healing started after a recent back strain.
Ice or Heat for Acute Lower Back Strain
What should this man use after injuring his lower back bending forwards and lifting a sofa?
1. Ideally use ice (cold pack) immediately over the area of acute lower back strain to reduce inflammation for 15-20 minutes at a time. This can be applied hourly or as desired for the next 48-72 hours.
2. From 72 hours after the injury start using heat for around 25 minutes on the lower back as desired.
When to use Heat
Heat's more likely to help relieve preexisting back conditions such as with:
• Lower back ache
• Ongoing muscle spasm or tightness
• Arthritis
• Long standing (chronic) injury
• Warming up before stretching exercises
AVOID Heat with:
• Open wound
• Area of inflammation that looks red, swollen or feels hot and tender
• Decreased sensation or circulation in an area for example with nerve injury
When to use ICE
Use ice on your lower back with a recent injury or accident involving trauma to your tissues for example the injured man shown at the outset of this video would use ice (cold pack).
For example when you suddenly feel pain usually with an acute incident such as:
• Lifting something heavy and straining your lower back
• Overstretching a back muscle
• Direct back impact e.g. collision in a football tackle
In these situations heat can make the problem worse. While heat may feel nice on a recent injury, it can increase inflammation.
Use ice for around 15-20 minutes at a time during started within 72 hours after the injury
When to AVOID Ice
• With sensory problem where you have no feeling or if you start to lose feeling while the ice is applied
• Never apply ice or cold pack without a cover to avoid ice burn
#iceorheat #lowerbackpain
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References:
1. Dehghan M, Farahbod F. (2014) The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study. J Clin Diagn Res. 8(9):LC01–LC4. doi:10.7860/JCDR/2014/7404.4818
2. Garra G, Singer AJ, Leno R, et al.(2010) Heat or Cold Packs for Neck and Back Strain: A Randomized Controlled Trial of Efficacy. Academic Emergency Medicine.17(5):484-489. doi:10.1111/j.1553-2712.2010.00735.x
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Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
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Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Know when to use ice (cold pack) or heat to quickly ease your lower back pain. Physiotherapist Michelle guides you through when your should use ice and when to start using heat to relieve lower back pain and get healing started after a recent back strain.
Ice or Heat for Acute Lower Back Strain
What should this man use after injuring his lower back bending forwards and lifting a sofa?
1. Ideally use ice (cold pack) immediately over the area of acute lower back strain to reduce inflammation for 15-20 minutes at a time. This can be applied hourly or as desired for the next 48-72 hours.
2. From 72 hours after the injury start using heat for around 25 minutes on the lower back as desired.
When to use Heat
Heat's more likely to help relieve preexisting back conditions such as with:
• Lower back ache
• Ongoing muscle spasm or tightness
• Arthritis
• Long standing (chronic) injury
• Warming up before stretching exercises
AVOID Heat with:
• Open wound
• Area of inflammation that looks red, swollen or feels hot and tender
• Decreased sensation or circulation in an area for example with nerve injury
When to use ICE
Use ice on your lower back with a recent injury or accident involving trauma to your tissues for example the injured man shown at the outset of this video would use ice (cold pack).
For example when you suddenly feel pain usually with an acute incident such as:
• Lifting something heavy and straining your lower back
• Overstretching a back muscle
• Direct back impact e.g. collision in a football tackle
In these situations heat can make the problem worse. While heat may feel nice on a recent injury, it can increase inflammation.
Use ice for around 15-20 minutes at a time during started within 72 hours after the injury
When to AVOID Ice
• With sensory problem where you have no feeling or if you start to lose feeling while the ice is applied
• Never apply ice or cold pack without a cover to avoid ice burn
#iceorheat #lowerbackpain
- - - - - -
References:
1. Dehghan M, Farahbod F. (2014) The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study. J Clin Diagn Res. 8(9):LC01–LC4. doi:10.7860/JCDR/2014/7404.4818
2. Garra G, Singer AJ, Leno R, et al.(2010) Heat or Cold Packs for Neck and Back Strain: A Randomized Controlled Trial of Efficacy. Academic Emergency Medicine.17(5):484-489. doi:10.1111/j.1553-2712.2010.00735.x
- - - - - -
Music by Aiden Kenway: https://www.youtube.com/channel/UCEeJ... Lights by Sappheiros soundcloud.com/sappheirosmusic Creative Commons — Attribution 3.0 Unported — CC BY 3.0 Free Download / Stream: bit.ly/LightsSappheiros Music promoted by Audio Library youtu.be/-lbbHQbZNKg
- - - - - -
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
