How to Apply Hot or Cold to a Sore Back

The Mayo Clinic states that lower back pain is experienced at least once in an American's lifetime. Back pain can result from physical activity, injuries, osteoporosis, arthritis, other structural back issues and some medical conditions, such as cancer of the spine. Applying ice or heat to your back can offer temporary relief from a sore back. Cold from ice can reduce inflammation, while heat can reduce pain symptoms and increase your range of motion. If symptoms aren't alleviated after a few days of cold and heat therapy, seek medical help from your physician.

Things You'll Need

• Ice or cold pack
• Towel
• Hot compress or heating pad
• Warm water

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Instructions

• 1

  Wrap a towel around an ice or cold pack and apply it to your back. This should be done as soon as back pain is experienced.

• 2

  Use an ice pack for 15 minutes at a time. Use cold therapy as often as necessary throughout the day to help with your sore back.

• 3

  Apply a hot compress or heating pad to help relax your back muscles. Use heat for up to 10 minutes. Wrap your heating pad in a towel if you use one. This will prevent burns.

• 4

  Soak in a warm bath if you can tolerate sitting. Warm baths can help alleviate tense muscles.