Effective Ice Therapy for Back Pain: A Step-by-Step Guide

Many people choose to treat their minor back injuries within the comfort of their own home. If you have some strain or discomfort in the lower back area, you may benefit from an ice pack. Ice helps reduce inflammation and numb the pain.

Instructions

• 1

  Prepare your ice Use a commercial ice pack or make your own with ice cubes. Take a clean cloth and place the cubes or ice pack inside of it. Secure the cloth and it's ready for use.

• 2

  Position the ice on your back. Either hold the ice onto the spot or prop the ice so that it stays directly on the injured site without moving. It may be easier to prop the ice if you lay on your stomach.

• 3

  Leave the ice on your back for 20 minutes. You can cause additional damage if you leave it on the injury longer.

• 4

  Wait an hour and reapply again if necessary. If you plan to use ice as your course of treatment for the back pain, then you'll want to repeat the process over the next 2 days. Take an hour break between icing periods and then reapply the pack.