Back pain and sore muscles can cause significant pain and discomfort. The reason for back pain and sore muscles can range from poor posture, muscle strain to more severe conditions such as herniated discs, arthritis, or even spinal abnormalities. The general causes of sore muscles and back pain are usually not due to underlying medical conditions but factors like:
- Overexertion,
- Sedentary lifestyle,
- Improper lifting techniques,
- Stress
Suppose your sore muscles and back pain are due to these factors. In that case, it is better to identify them through a proper and professional medical evaluation to adopt appropriate strategies for treatment and prevention.
Treatment of Sore Muscles & Back With Heat and Ice
We are not saying that it is Heat v/s Ice. Instead, we are saying both heat and ice work in different ways to relieve the pain of strained muscles. Including heat and ice in your pain management strategy for strained muscles has scientifically proven benefits, but keep the following few things in mind before applying heat and ice:
- When To Apply Heat & Ice?
- How Do You Apply Heat & Ice?
When To Apply Heat & Ice?
Here are the general guidelines on when to apply heat and ice to gain the most out of both:
Apply Ice (Cold Therapy):
We suggest you get an excellent-quality ice pack from Express Heat Therapy, the leading distributor of heat and cold pads. Go for Ice/ Cold therapy for the following types of muscle pain and soreness:
Acute Injuries: These include sprains, strains, and sudden muscle tears.
- Time frame for ice therapy: Ice therapy should be used within the first 24-48 hours of the injury, such as a sprain, strain, or bruise.
Post-Workout Soreness
- It has a flexible time frame, and you may do ice therapy immediately after a strenuous workout or within a few hours.
Post-surgical pain
- Depending upon the surgery, the time frame to do ice therapy in post-surgical pain should be determined by your doctor. In most cases, the doctors recommend ice therapy during the initial days following surgery to promote faster healing and comfort.
Tendonitis or Tendinopathy
- For maximum benefits from cold therapy, the ice therapy should be done within the first 24-48 hours
One may also rely on cold therapy for temporary relief of specific aches, such as tension headaches and toothaches (please in no way take cold therapy as a long-term solution to manage the pain).
Benefits From Cold/ Ice Therapy
Using ice therapy with premium quality ice packs helps to gain the following benefits:
- The affected muscles experience reduced pain, as the cold from the quality ice packs briefly helps numb the affected area.
- Cold therapy also reduces inflammation in the affected sore muscles. The ice-pricking cold constricts blood vessels, minimizing swelling and inflammation that can contribute to pain and stiffness.
- Cold therapy can help relax tight or spasming muscles when done correctly, further promoting pain relief.
Essential tips when doing cold therapy
Use these simple but effective tips to gain the most from ice therapy:
- Use quality ice packs that are reusable.
- Don’t apply ice directly to the skin. Quality ice packs from top suppliers like Express Heat Therapy come with a cover, making them ideal for use on any body part.
- Limit application time: Apply ice for 15-20 minutes at a time, followed by a break of at least 2 hours.
- Listen to your body: If you experience numbness, tingling, or discomfort, discontinue ice therapy immediately. If all these symptoms persist, seek medical attention before applying ice therapy.
Use Heat Therapy In The Following Scenarios
Maximize the effectiveness with a well-strategized heat therapy in the following health conditions:
Chronic Pain: Conditions like fibromyalgia can cause chronic muscle pain and stiffness throughout the body. Also, chronic pain in the back or knees due to arthritis can be relieved effectively through heat therapy.
Stiffness around Muscles/joints: The heat from the heating pads targets tight muscles and helps them loosen their stiffness, restoring their flexibility to move.
Before Exercise: It is the usual norm to warm up before exercising. One can resort to heat therapy to warm up the body so that it is prepared to exhibit flexibility that reduces the risk of injury during the exercise.
There is no time frame for heat therapy, as it is recommended for most chronic conditions. Remember all safety tips and speak to your healthcare professional if you experience no relief in pain, discomfort, or stiffness after resorting to heat therapy for an ample period.
Tips To Bear In Mind For Effective Heat Therapy
Get the best quality, safe, and highly durable heating pads from Express Heat Therapy, the leading supplier of the no.1 range of heating pads. Even while using the best heating pads, you have to keep in regard the following tips:
- Don’t apply heat to open wounds or inflamed areas.
- Limit the application time; one session should last 15-20 minutes at a time.
- If you are experiencing discomfort while doing heat therapy, stop it right away and consult your doctor. If you are a sugar patient or have circulatory problems, then also speaking to your doctor beforehand is a must.
- P.S. You can bring the most out of heat therapy by doing gentle stretching exercises.
We hope the readers have gained a good understanding of the scenarios when heat therapy and ice therapy are used. If there is still some confusion about the same or any other medical condition you are dealing with, talk to your doctor as soon as possible.
