What works best: ice or heat? Physical therapist, Dr. David Lee, shares his advice for how & when to use hot and cold therapy to recover from an injury.

Cold (Cryo) therapy is most effective 24 to 72 hours after sustaining a lower back injury. This will help to relieve pain by reducing swelling and minimizing inflammation along with numbing the lumbar area.

On the other hand, dry or moist heat is used to loosen stiff or tight muscles and should only be applied to the lower back once initial swelling has decreased. This increases blood flow, bringing fresh oxygen and nutrients to the muscles, and it carries away waste products—all of which speed up healing and alleviate discomfort. Follow these tips for effective pain management & relief:

Tip #1
Use ice within the first 72 hours of an injury. Use a cold gel pack to target pain & start cold therapy treatment.

Tip #2
With hot therapy, the body responds better to moist heat instead of dry heat. Try using a heating pad to apply moist heat to the injured area.

Tip #3
For both treatment options, only use ice or heat for 10 - 15 minutes intervals, every hour as tolerated.

BONUS TIP: The Arctic Flex Gel Pack is a 2-in-1 pack that can be frozen and heated up. Perfect for both hot & cold therapy treatment.

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Check Out Our Guide On Using Ice & Heat:
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Medical Disclaimer:
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. This information should not be used to self-diagnose or self-treat any medical condition. If your pain persists or you have difficulty performing these exercises, stop immediately and see your healthcare provider.