After that, a good pattern is to ice for 10 to 15 minutes 3 times a day: in the morning, in the late afternoon after work or school, and about a half hour before bedtime. For the first 72 hours (3 days), ice for 10 minutes once an hour the first day, then every 2 to 3 hours. Rub the ice over the affected area for 3 to 5 minutes. Before use, peel back enough paper to expose some of the ice. Fill a paper cup two-thirds full with water, and freeze it until it is solid ice. Seal the bag, and place it in freezer until slush forms. Mix 3 cup (709.78 mL) water and 1 cup (236.59 mL) denatured alcohol in a freezer bag. Wrap the bag in a wet towel and apply it to the affected area. Squeeze the air out of the bag and seal it. Put about 1 lb (0.45 kg) of ice in a plastic bag. Remove the towel from the bag, and place it on the affected area. Fold the towel, place it in a plastic bag, and freeze it for 15 minutes. Wet a towel with cold water, and squeeze it until it is just damp. Ice and cold packs can relieve pain, swelling, and inflammation from injuries and other conditions such as arthritis. Use heating pads set on low or medium, never on high. If you think you might fall asleep, set an alarm clock to go off in 20 minutes. If you are using an electric heating pad, avoid falling asleep while the pad is on.Try an all-day heat wrap, available in pharmacies.Moist heat (hot packs, baths, showers) works better than dry heat. Apply heat for 15 to 20 minutes at a time.Follow these suggestions if you would like to try heat or cold for low back pain. footnote 1 But some people do find that heat or cold help them. ![]() There is little proof that cold will help. There remains an ongoing need for more sufficiently powered high-quality RCTs on the effects of cold and heat therapy on recovery from acute musculoskeletal injury and DOMS.Īcute musculoskeletal injury cryotherapy low back pain muscle soreness sprains and strains thermotherapy.There is some evidence that heat will help decrease low back pain. There is limited overall evidence to support the use of topical heat in general however, RCTs have shown that heat-wrap therapy provides short-term reductions in pain and disability in patients with acute low back pain and provides significantly greater pain relief of DOMS than does cold therapy. The physiological effects of heat therapy include pain relief and increases in blood flow, metabolism, and elasticity of connective tissues. There is limited evidence from randomized clinical trials (RCTs) supporting the use of cold therapy following acute musculoskeletal injury and delayed-onset muscle soreness (DOMS). The physiological effects of cold therapy include reductions in pain, blood flow, edema, inflammation, muscle spasm, and metabolic demand. This literature review provides information for practitioners on the use of heat and cold therapies based on the mechanisms of action, physiological effects, and the medical evidence to support their clinical use. ![]() Most recommendations for the use of heat and cold therapy are based on empirical experience, with limited evidence to support the efficacy of specific modalities. Heat and cold therapy modalities are often used to facilitate this outcome despite prevalent confusion about which modality (heat vs cold) to use and when to use it. Nonpharmacological treatment strategies for acute musculoskeletal injury revolve around pain reduction and promotion of healing in order to facilitate a return to normal function and activity.
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