80% of French people regularly suffer from back pain or will suffer from it during their life. A debilitating pain, considered the evil of the century, which can however be relieved by applying a compress at the right temperature.
Back pain: where does it come from?
Back pain, or low back pain, can be linked to “various causes“, recalls Dr. Gérald Kierzek, emergency physician and medical director of True Medical.
- Muscle tensions or contractures:
“They are often favored by a sedentary lifestyle, stress, false movements, carrying loads, or prolonged bad postures”; - Trauma or micro-injuries: “They come from inappropriate physical effort, an accident, a fall”;
- Chronic pathologies: “I am thinking in particular of osteoarthritis, a herniated disc, inflammatory diseases” ;
- Lifestyle factors: “Insufficient muscle strengthening, prolonged inactivity, poor quality sleep or an unsuitable mattress are all causes to be aware of.“.
“If you experience sharp back pain for no apparent reason (such as a fall or exertion), this may be cause for concern.” explains Dr. Gérald Kierzek. In the same way, “pain that persists or worsens, even after rest, deserves special attention” explains the doctor.
Obviously, any pain that is the result of trauma, such as a fall or a car accident, should prompt you to seek medical attention.
And if the pain is minimal, but persistent, good news: it is possible to soothe it with a bag or compress wrapped in a cloth at the right temperature.
Cold or hot for back pain: what to choose for relief?
Surprise: cold and heat both have their uses against back pain… depending on its nature.
- Cold (ice or cold pack): an ice compress is recommended in the acute phase, within 24 to 48 hours following trauma or during sudden inflammation (strain, fall, false movement). And for good reason: the cold reduces pain and limits the spread of inflammation;
- Warmth (hot water bottle, heating patch): it is recommended to treat muscle pain, tension linked to stress (or poor posture), and chronic pain. Heat relaxes muscles, improves blood circulation and helps relieve stiffness.
On the other hand, be careful not to apply a hot towel to your back if you suspect acute inflammation (recognizable in the event of redness, swelling and sensation of localized heat), as this action would increase the flow of blood and therefore the pain.
“Ultimately, for a contracture or stiffness, opt for heat. In case of pain after a recent injury, opt for cold first,” recommends Dr. Gérald Kierzek.
The doctor also recommends keeping these three other key tips in mind:
- If pain persists or worsens, consult a doctor. Avoid spinal manipulation before a medical examination (and, if necessary, an imaging examination);
- In the event of nocturnal pain, stabbing pain or associated symptoms (neurological disorders, fever, etc.), it is an emergency : an MRI or CT scan must be carried out quickly;
- For prevention, be sure to protect your back from the cold and adopt good postures : be careful about carrying heavy loads and teleworking in bad positions (such as on the sofa).
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FAQ – Relieve back pain with heat or cold
1. When should I use cold to soothe my back pain?
Apply cold within 24 to 48 hours following sudden pain or trauma. An ice pack reduces inflammation, limits edema and soothes pain. Always wrap it in a cloth to avoid skin burns. Use it for 10 to 15 minutes, several times a day.
2. In which cases should heat be preferred?
Heat is great for muscle pain, stiffness and stress. It relaxes muscles, stimulates blood circulation and promotes recovery. Use a hot water bottle or a heating patch, placed on the painful area for around 20 minutes. Avoid in case of redness or swelling: sign of inflammation.
3. How to prevent back pain on a daily basis?
Move regularly, strengthen your back muscles and sleep on a good mattress. Avoid bad postures, especially when working from home. Do not carry heavy loads without bending your knees. And for prevention, keep your back warm: a sleeveless down jacket is perfect mid-season!