Is heat or cold better for a pulled back muscle?

Author: Edyth Dibbert  |  Last update: Monday, June 30, 2025

If you have back pain from muscle soreness or a strain, cold therapy can help during the first 2 days. But cold can slow down recovery over the long term. Switch to heat after the first couple of days of back pain. Gentle heat can help with pain and movement.

What is the fastest way to heal a pulled back muscle?

For the first 24 to 48 hours after you get a pulled back muscle, recommended treatments include:
  1. Rest.
  2. Applying heat or ice packs.
  3. Compression.
  4. Over-the-counter nonsteroidal anti-inflammatory drugs (e.g., ibuprofen, naproxen)
  5. Over-the-counter analgesics (e.g., acetaminophen, aspirin)

Is a heating pad good for pulled back muscle?

Heat assists with circulation and can even make it easier for the body to process incoming nutrients to promote healing. Because heat promotes blood flow, it can reduce stiffness and muscle spams, which are often caused by injury or overuse.

Should you put heat or ice on a pulled muscle?

After an acute injury, ice should be used to minimize swelling for the first two to three days. After this period, heat can be used to increase blood flow and assist the natural healing process. Applying heat too early may cause additional swelling by increasing blood flow to the injury.

Is it better to sit or lay down with lower back pain?

"Not surprisingly, the pressure is lowest when you're lying down." But there is more pressure on the discs when you're sitting than when you're standing. "In fact, if I come into the exam room and a patient is standing, rather than sitting, my suspicion that the person has a disc herniation goes up a lot," he says.

Ice Or Heat For Back Pain Relief & Injury?

What not to do with a pulled back muscle?

Do not do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. Do not exercise in the days right after the pain begins. After 2 to 3 weeks, slowly begin to exercise again. A physical therapist can teach you which exercises are right for you.

Which sleeping position is best for back pain?

Sleeping on Your Back

By lying flat on your back, the spine is naturally aligned, reducing stress on the back muscles and discs. This neutral position helps distribute body weight evenly and maintain proper alignment of the spine, preventing any specific area from bearing excessive pressure.

What not to do with a pulled muscle?

Gentle stretching to the area can be beneficial, but the key is to keep it gentle. Avoid any prolonged sitting, bending, heavy lifting, twisting, or driving - all of which can make the pain worse. Giving the area of pain a rest, at least for the next 24 hours, will most likely be beneficial.

When not to use hot compress?

The changes in heart rate during and after therapy may pose significant risks for people with cardiovascular conditions such as arrhythmia. Increased swelling and inflammation. Heat therapy is not recommended immediately after physical activity, after injury, or during an infection.

How can I speed up the healing of a pulled muscle?

Rest, ice, compression and elevation can help relieve pain and inflammation during the first few days of your recovery. After the first few days, you can start moving it again. Crutches. If your injury is in your lower body, you might need to use crutches to keep weight off the muscle when you walk.

How long should you keep a heating pad on a pulled muscle?

In general, heat therapy can be applied for 15-20 minutes at a time. It is essential to allow the skin to cool down between heat therapy sessions. You can repeat heat therapy several times a day, with breaks of at least one hour in between applications.

What is better for lower back pain, heat or cold mayo clinic?

Don't keep the cold wrap on the painful area for more than 20 minutes at a time. Heat helps reduce pain by relaxing and loosening tense muscles, and it promotes blood and nutrients to speed healing. Use a heating pad or a moist towel warmed in the microwave and apply it to the painful area.

How do you know if back pain is muscle or disc?

Signs of pulled back muscle are that the pain is usually dull and aching. You'll find it feels like it is in the back and often gets work if you don't rest that area. With a slipped disc, the pain is much sharper. It can even feel like it's radiating through the back, into the shoulders or surrounding areas.

Is it OK to massage a pulled back muscle?

Gentle massaging the area can help just ease those muscles. Swelling: If your back pain comes from a direct injury, you could see swelling and puffiness in that area. If you gently touch your back, you can feel the tenderness.

What is the best painkiller for a pulled back muscle?

Back pain
  • Voltarol max strength pain relief 2.32% gel. ...
  • Paracetamol 500mg effervescent tablets 24's (24 Effervescent Tablets) ...
  • Voltarol osteoarthritis joint pain relief 1.16% gel. ...
  • Nurofen pain relief 200mg medicated plaster 2 pack (1 unit) ...
  • Nurofen express 400mg liquid capsules (20 capsules) ...
  • Ibuleve maximum strength gel.

What is better for a strained back, heat or ice?

Acute low back pain: Choose ice first, then heat.

Ice can also reduce muscle spasms. Inflammation only occurs for a short time after the event that caused the back pain, and ice is most useful during that initial inflammatory period. After the initial inflammatory phase is over, heat is the better option.

Is ice or heat better for pulled muscle?

It's best to start with cold therapy if you've pulled a muscle doing yardwork or sprained your ankle playing basketball. As mentioned, this will work to limit inflammation and numb the pain. Once you get the inflammation managed, switching to heat can address any muscle stiffness that sets in at the injury site.

Are heating pads good for back pain?

When addressing chronic back pain – back pain that lasts more than a 4-week duration, you want to use heat therapy that provides constant warmth to the injured area. Examples of this include using a heating pad or a heating adhesive wrap that lays over the area, providing several hours of low-level heat therapy.

What to do immediately after pulling back?

Inflammation is the main source of pain the first few days after an injury. The faster you can apply cold to a pulled back muscle, the faster you may start to ease pain, control swelling, and start healing. Apply a cold pack for 15–20 minutes as soon as the injury occurs.

How do you get instant relief from a pulled muscle?

Treatment
  1. Rest. Avoid activities that cause pain, swelling or discomfort. ...
  2. Ice. Even if you're seeking medical help, ice the area immediately. ...
  3. Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops. ...
  4. Elevation.

How to speed muscle recovery?

POST-WORKOUT RECOVERY: 7 TIPS TO RECOVER QUICKER
  1. STRETCH AND FOAM ROLL. After cooling down, static stretches and foam rolling are helpful exercises to loosen the muscles and help prevent soreness. ...
  2. HYDRATE. Hydration is always a priority before, during and after a workout. ...
  3. KEEP MOVING. ...
  4. GET PLENTY OF SLEEP. ...
  5. GET A MASSAGE.

How do you get rid of back pain asap?

Home remedies for fast back pain relief
  1. Overview.
  2. Exercise.
  3. Improve posture.
  4. Use heat and cold.
  5. Stretch.
  6. Pain relief cream.
  7. Massage.
  8. Arnica.

Is lying in bed good for back pain?

If you have back pain, bed rest can be useful, especially if you are in severe pain while sitting and standing. But it's best to limit bed rest during the day to a few hours at a time, for no more than a couple of days. That's because too much time in bed can do more harm than good.

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