Content

• Steps
• Warning

Back pain is a common disease that occurs in many people of all ages. Pain is caused by many things including pulling or stretching, disc problems, arthritis, or sitting incorrectly. Most pain goes away after a few weeks of home treatment, including using ice to relieve discomfort. Although there is no scientific evidence to support that applying ice helps to relieve back pain, applying ice to the back or massaging it with ice will help ease pain and reduce inflammation.

Steps

Method 1 of 2: Apply ice on your back

1. 

   Prepare an ice pack. If you have back pain and want to use ice for pain relief, you can make an ice pack yourself or buy it from the store. Both an ice pack or a packet of frozen vegetables can help relieve back pain and reduce inflammation.
   • You can purchase an ice pack for your own use in pharmacies and medical supply stores.
   • Make a plastic ice pack by pouring 3 cups water (700 ml) and 1 cup denatured alcohol (230 ml) into a large freezer. Then, put it in another freezer bag to avoid spilling. Finally, put the freezer bag in the freezer until it becomes plastic.
   • You can put a few small ice cubes or crushed ice in a plastic bag to make an ice pack.
   • You can also use a bag of frozen vegetables, which usually fits your back size.

2. 

   
   
   Wrap an ice pack in a towel or cloth. Before applying the ice pack, wrap it in a towel or cloth. This not only helps to absorb and fix the ice pack, but it also protects the skin from frostbite or numbness.
   • Wrapping a commercially available towel in a towel is extremely important. Because it is colder than conventional frozen ice and can cause cold burns.

3. 

   
   
   Find a comfortable place to do the ice application. This will make you feel comfortable when you put ice on your back. Find a place where you can lie down or sit to help you relax, reduce discomfort, and get more out of ice.
   • It will be easier to put ice on your back while lying down. However, if you have to work this is not possible. Therefore, you can place an ice bag between your back and the side of your chair while working.

4. 

   
   
   Apply ice on your back. When you have a comfortable place, place the ice pack on the sore back area. This will provide immediate relief from pain and inflammation that is bothersome.
   • Do not hold the ice pack for more than 20 minutes at a time. Less than 10 minutes will not be much effective, but too long it will hurt, only apply for 15-20 minutes. Because longer than 20 minutes can damage the skin (cold burns) and underlying tissue.
   • You can apply an ice pack after doing physical activity or exercising, but not before exercising. This is because it prevents the brain from receiving important pain signals for pain relief.
   • If the ice pack is not large enough to cover the entire affected area, you can apply it to each painful area to make you feel more comfortable.
   • You can also use plastic wrap to keep the ice pack in place.

5. 

   Combine ice with pain relievers. Buy pain relievers over the counter to take in addition to ice. This combination will provide faster pain relief and also help control inflammation.
   • Take medicine with acetaminophen, ibuprofen, aspirin, or naproxen sodium to help relieve back pain.
   • Nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen and naproxen sodium can also help reduce inflammation.

6. 

   Continue applying ice for a few days. Ice is very effective for back pain for a few days after the first pain appears. Keep applying ice until the back pain is gone, or see your doctor if the pain does not go away.
   • You can apply ice 5 times a day with 45 minutes intervals.
   • Continuously applying ice causes the sub-tissue temperature to drop, reducing inflammation and pain.

7. 

   See a doctor. Talk to your doctor if applying ice hasn't improved after a week or if the pain gets worse. Your doctor can help you treat your pain effectively and quickly and find the cause of your pain. advertisement

Method 2 of 2: Massage with ice

1. 

   Make your own or buy an ice massage tool. Some studies show that massaging with ice will help muscle fibers absorb more quickly and effectively reduce pain than ice packs. You can also make your own or buy a massage device to help reduce the discomfort.
   • Make your own ice massage tool by filling 34 paper cups or foam plastic with cold water. Then, place the cup on the flat surface of the freezer until it freezes.
   • Make a few cups at once so you don't have to wait for the water to freeze every time you want to massage your back.
   • You can use an ice cube as a massage tool.
   • Some companies make ice massagers that you can buy at pharmacies and sporting goods stores.

2. 

   Ask a friend or relative to help you. Although it may be possible to reach the sore back, it will be easier with a friend or relative to help you. This can also help you relax and get more out of the ice massage.

3. 

   Choose a comfortable position. Whether you are sitting or lying down, you should relax and relax with a massage with ice. This will help you massage effectively and will relieve pain faster.
   • If you are at home, it will be easier to lie down for the massage.
   • If you are in the office, sit on the floor of the office or lounge or directly in front of your chair if it is comfortable.

4. 

   Prepare a stone massage tool. Peel off the paper cup about 5cm to reveal the rock. This will give you enough ice to massage it but still have a little cover to prevent your hands from getting cold or burning cold.
   • As the ice melts with the massage, continue peeling off the remaining paper cups.

5. 

   Rub massage material over the sore back area. Once the massage ice cup has been partially peeled, gently massage the sore area on your back. This can pass through the muscle fibers quickly and provide quick pain relief.
   • Rub the stone gently in a circular motion all over your back.
   • Each massage takes about 8 to 10 minutes.
   • You can massage with ice 5 times a day.
   • If skin becomes cold or numb, stop massaging until skin has warmed up.

6. 

   Repeat the massage. Continue to massage your back with ice for a few days. This will ensure effective pain relief and reduction of inflammation.
   • The effects of an ice massage will be visible when you do it for a few days.

7. 

   Use more pain relievers to speed up the massage effect. Try taking pain relievers to help cut the pain faster and increase the anti-inflammatory effects of massage with ice. This will make your back pain go away quickly and heal.
   • You can take any pain reliever, including aspirin, acetaminophen, ibuprofen, and naproxen sodium.
   • Nonsteroidal anti-inflammatory drugs such as ibuprofen, aspirin, and naproxen sodium can reduce swelling and inflammation caused by pain.

8. 

   See a doctor. If back pain persists after a few days of massage, see your doctor. Your doctor will help find the cause or prescribe stronger medications to help ease the pain. advertisement

Warning

• Do not give aspirin to children or teenagers under the age of 19 unless directed to do so by your doctor. It is linked to Reye's syndrome, which is very serious.