Ice Massage Therapy: An Alternative Therapy for Back Pain Relief

Oh, our aching backs! We don't have to be athletes to suffer muscle pulls and strains in our backs; just the routine of daily living can be enough. Sudden movements, falling, twisting awkwardly, and lifting heavy weights incorrectly can cause muscle strain and back pain that can put our daily activities on hold. Over-exerting yourself playing with the kids, trying to carry all the groceries in at once, reaching overhead for an item on the top shelf, or just lifting a growing infant from his crib can be enough to pull a muscle in your back.

Back strain is one of the most common injuries seen in emergency rooms, but there isn't much that can be done for sore muscles except give them time to heal. Your doctor might prescribe painkilling drugs which can make you loopy and unable to function normally. Self-care soon after back pain begins can reduce pain and save a trip to your physician. By using ice massage therapy, you can have pain relief and still accomplish most of your daily activities.

Ice massage therapy is a safe, cheap, and effective way to relieve the pain of strained back muscles. Applying ice soon after the injury reduces the swelling that accompanies a muscle strain. The cold makes the veins in the area contract, and less blood flows to the area to create inflammation. Once the ice is removed, the veins overcompensate and dilate, allowing blood to rush back in that is filled with nutrients that help repair sore muscles, tendons, and ligaments. Ice massage therapy works like a local anesthetic, numbing the sore muscles and slowing nerve impulses, to interrupt the pain-spasm reaction.

To apply ice massage therapy, you need an ice bag or simply a plastic zipper bag filled with ice cubes. Place a wet towel on the skin, and have someone rub the ice over the injured area in small, circular motions. If you don't have a helper available simply let the ice pack rest on the painful area.

The duration of the ice massage therapy is determined by how deep the injury is and your body size. Thin persons with a superficial strain may need only 10 minutes of massage at a time, while heavier persons or more severe strains may require up to 30 minutes of ice application. Repeat the ice massage therapy when the first signs of pain begin to return. Use the ice massage therapy for up to 72 hours after the injury.

Get some rest, but don't become bedridden. Limited exercise will help keep your sore muscles from becoming tight and even more painful. Avoid lifting and bending which makes you uncomfortable, but try to resume as much of your daily life as the pain will allow. Walking and gentle stretching are recommended to relieve back pain; if walking is too uncomfortable for you, consider exercising in the water, which will offer some support and cushioning. Sitting in an inclined position, instead of upright, relieves pressure on the back.

It can take 2 or 3 weeks for strained back muscles to heal completely, but by applying ice massage therapy for the first 2 to 3 days, you can greatly reduce the discomfort right away and get on your way to healing. If your back pain so severe that the ice massage therapy doesn't help, or if you still have a sore back after a few weeks, it's time to make an appointment with your family physician or chiropractor for an evaluation.

There are some precautions to take when using ice massage therapy. Never lay ice directly on the skin, which can cause frostbite. Remove the ice from the skin when it becomes numb. A dry towel will insulate the body from the cold, so use a wet towel which will enhance the cooling effect. Ice massage therapy should not be used on patients with Reynaud's Syndrome, paralysis, rheumatoid arthritis, cold allergic conditions, or areas with impaired sensation.

The next time you strain your back muscles, try this inexpensive alternative therapy before running off to seek medical care. You may be able to treat your back pain at home with ice massage therapy and prevent a huge medical bill for a condition that usually heals on its own anyway!

This article is for information only and not meant to replace your physician's advice.