Content

• To step
• Method 1 of 2: Place an ice pack on your back
• Method 2 of 2: Give yourself an ice massage
• Warnings

Back pain is a common ailment that can affect people of all ages. It has many different causes, including pulled or overworked muscles, problems with spine, arthritis, or just a wrong sitting position. You can usually get rid of your back pain by treating the pain yourself at home for a few weeks, including using ice to help relieve your discomfort. There is no conclusive scientific evidence that using ice helps to heal back injuries, but putting an ice pack on your back or massaging your back with ice may help soothe your pain and reduce inflammation.

To step

Method 1 of 2: Place an ice pack on your back

1. Prepare an ice pack. If you have back pain and want to use an ice pack to relieve your pain, you can make your own or buy one. Whether you're using a store-bought ice pack or a bag of frozen vegetables, the ice can help soothe your discomfort and reduce inflammation.
   • At many pharmacies and drugstores you can buy ice packs that are specially designed for the back.
   • Make a liquid ice pack by pouring approximately 700 ml of water and 250 ml of methylated spirits into a large freezer bag. Put another freezer bag around it to prevent spills and leaks. Freeze the bag until the contents have the consistency of slush.
   • You can put small ice cubes or ice crushes in a plastic bag to make an ice pack.
   • You can also use a bag of frozen vegetables, which will probably fit well on your back.
2. Wrap the ice pack in a towel or cloth. Before placing the ice pack on your back, wrap it in a towel or cloth. This not only prevents you from getting wet, but also keeps the ice pack in place and prevents your skin from getting numb, burns or freezing.
   • It's especially important to wrap a store-bought blue ice pack in a towel. These ice packs are colder than frozen water and can cause your skin to freeze.
3. Find a comfortable place for your treatment. It is important that you sit or lie down comfortably while treating your back with ice. Finding a comfortable place to lie or sit can help you relax, ease your discomfort, and make sure you get the most benefit from the ice treatment.
   • It may be easier to lie down while treating your back with ice, but if you are working, this may not be a practical thing to do. You can hold an ice pack against the back of a chair and hold the bag in place by sitting against it.
4. Place the ice pack on your back. When you are sitting or lying comfortably, put the ice pack on the place on your back that hurts. This can instantly soothe some of the pain and reduce the inflammation that makes your discomfort worse.
   • Do not leave the ice pack on your back for more than 20 minutes per treatment. Treatment lasting less than 10 minutes may not be effective, but treatment that is too long can cause damage. It is therefore best to choose a treatment of 15 to 20 minutes. Leaving the ice pack on your back for more than 20 minutes can damage your skin and underlying tissues by freezing.
   • You can use the ice pack after exercise or workout, but don't use it beforehand. As a result, your brain may not receive the important pain signals to tell you to stop.
   • If the ice pack does not cover the entire painful area, you can always treat a portion of the painful area to relieve the pain.
   • You can also use an elastic band or shrink wrap to hold the ice pack in place.
5. Combine the ice treatment with a pain reliever. Try taking an over-the-counter pain reliever in conjunction with the ice treatments. By combining these two methods, you may be able to soothe your pain faster and also reduce inflammation.
   • Take acetaminophen, ibuprofen, asprine or naproxen sodium to help soothe your back pain.
   • NSAIDs such as ibuprofen and naproxen sodium can also help soothe inflammation.
6. Continue the treatment for several days. Ice treatment is most effective if you do it on the days immediately after you first notice the back pain. Continue the treatment until the back pain has disappeared or see a doctor if you continue to have back pain.
   • You can put ice on your back up to five times a day. Make sure there is at least 45 minutes between treatments.
   • Applying ice to your back keeps the tissue cold, which may help to soothe inflammation and pain.
7. See your doctor. Seek advice from your doctor if the ice treatment doesn't work and you still have pain after a week, or if the pain becomes excruciating. Your doctor may be able to treat the pain more effectively and quickly. He or she can also determine which underlying causes are causing your discomfort.

Method 2 of 2: Give yourself an ice massage

1. Make or buy an ice massager. A few studies have shown that an ice massage penetrates the muscle fibers faster and relieves you more effectively than when you use an ice bag. You can make or buy an ice massager to help relieve your discomfort.
   • Make your own ice massager by filling a paper or Styrofoam cup three quarters full with cold water. Place the cup on a flat surface in your freezer until the water is completely frozen.
   • Make several ice massage aids at the same time so that you don't have to wait for the water to freeze when you want to give yourself an ice massage.
   • You can also use ice cubes to massage your back.
   • Some companies manufacture special ice massagers that you can purchase at some pharmacies and sports stores.
2. Ask a friend or family member to help you. You can probably get to the painful area on your back yourself, but it may be easier if a friend or family member helps you. This can help you relax and get the most benefit from the ice massage.
3. Adopt a relaxed position. Sit or lie down in a relaxed and comfortable position when undergoing an ice massage. This can help you to undergo the ice treatment better and can help ease the pain more quickly.
   • When you are at home, it may be easier to lie down to perform the ice massage.
   • When you are at work, it is best to sit on the floor of your office or study, or in the front of your chair if it is comfortable.
4. Clear the ice. Remove part of the frozen cup so that about two inches of ice is sticking out of the cup. This way there is enough ice sticking out of the cup to massage your aching back and still have a barrier between your hand and the ice so that it does not get cold or freeze.
   • Remove more of the cup when the ice melts during the massage.
5. Rub the affected area with the ice massager. When you have let the ice stick out of the cup, start gently massaging the painful area on your back. This can help the cold to penetrate deep into the muscle tissue and ease the pain quickly.
   • Rub the ice massager with gentle circular motions across your back.
   • Massage the affected area for eight to 10 minutes at a time.
   • You can give yourself an ice massage up to five times a day.
   • If your skin becomes too cold or numb, stop the ice massage until your skin warms up.
6. Keep going with the ice massages. Continue to give yourself an ice massage for several days. This can help ensure that the treatments are effective. It can also help soothe your pain and reduce inflammation.
   • Ice is most effective if you use it for several days.
7. Take painkillers to enhance the effect of the ice massage. Consider taking over-the-counter pain relievers to enhance the pain-relieving and anti-inflammatory effects of the ice massage. Your discomfort will be relieved more quickly and you will be healed more quickly.
   • You can use a variety of pain relievers, including aspirin, acetaminophen, ibuprofen, and naproxen sodium.
   • NSAIDs such as ibuprofen, aspirin and naproxen sodium can soothe the swelling and inflammation that make pain worse.
8. Make an appointment with your doctor. If you've been giving yourself an ice massage for a few days and you continue to have back pain, make an appointment with your doctor. He or she can determine if there is an underlying condition and give you stronger remedies to ease the pain.

Warnings

• Never give aspirin to children or teens under the age of 19 unless advised to do so by a doctor. Aspirin is one of the causes of Reye's syndrome, a rare but serious condition.