Ice Therapy And Ice Massage For Acute Back Pain

By Arthur Bakeright

Ice therapy and ice massage can be of enormous therapeutic benefit in dealing with acute back pain and help to shorten recovery time.

Back injuries, and the resulting back pain, are commonly caused by muscle strains. These often occur from lifting an object that is too heavy, or simply lifting any object in the wrong way. During a period where I suffered constant back problems, I injured my back simply by bending over or even sneezing.

Thankfully those days are over for me and my back has been stable and problem free for years, but during that time I sought out different therapies to help deal with my acute back pain and speed recovery time, and I found ice massage to be of great benefit.

Ice massage is not what first comes to mind for most people, in fact many have never even heard of it, but it is a popular and effective form of ice therapy commonly used by athletes.

Ice massage decreases blood flow in the area which eases swelling and bruising and reduces pain. It is important though to begin the ice therapy as soon as your back pain begins.

Different Types of Ice Packs for Ice Massage

• Use a towel and pour ice cubes into it. Fold the towel so the ice cubes can’t fall out.
• You can purchase pre-prepared ice packs which can be kept in the freezer, and can be taken to the gym as they stay cold for up to 8 hours. Some are also weighted to increase pressure on the area. These have a gel inside them and you must be careful not to split the pack as the gel can be an irritant to the skin.
• If the above types are not available when you need it, you can use a bag of frozen vegetables. Peas or corn are ideal because their small size allows them to mould to the shape of the area on the body.
• Or take a Styrofoam cup, fill with water and freeze. Then peel off the Styrofoam at the bottom so the ice is exposed and use to massage the area.

Take the ice pack you have available and gently massage the area with a circular motion. Naturally the area will turn cold, and the skin will slowly turn pinkish in colour.

The primary aim is to ease pain and swelling in the area but there are some precautions to be aware of.

Precautions When Applying Ice Massage

• Do not apply the ice pack over an area where bone is near the skin such as the spine. If you are massaging another area of the body it would apply there as well, for example the ankle or elbow. The Ice massage should only be applied over fleshy areas.
• Be sure to always keep the ice pack moving. If you allow it to sit in one position on the skin for too long it can freeze the skin and cause damage.
• Allow the area to become cold and pink but not numb. Stop before it becomes numb. The massage can be repeated later and even several times per day if necessary but be sure to allow the area to return to room temperature in between sessions.
• If after 72 hours of periodic ice massage there is no significant improvement, consult a doctor or health care professional.

Ice therapy and ice massage for acute back pain is an effective method to lessen your pain and get you moving again sooner. Provided you take note of the precautions it is also a very safe therapy.