BackFix Tips from Dr. Jeff Keysar, DC

REHAB LESSON #1:  Using Ice and Heat Properly

Whenever you have a sudden injury or flare-up of pain, always use ice for the first two to three days. Ice works faster and more effectively than over-the counter medication because it goes to work immediately at the site of pain, as opposed to medication which can take up to 30 minutes for the effect to circulate through your body. 

The timing of ice use should be as follows: 15 minutes on, two hours off. 

Repeat as needed or as long as you have time.

There are varying stages of sensation you’ll feel when ice is applied to your body. They are cold, burning, aching, and finally, numbness. You’ll feel these different stages as the ice goes to work. As long as the ice pack you’re using is not directly touching your skin, do your best to grin and bear the burning and aching until the numbness stage is reached.  

Do not use heat during this time period. Heat will only compound any macro- or micro-swelling and make you feel worse. Yes, heat does feel good when it is applied, but the next day you’ll feel like you were hit with a bat if you use it when the swelling process is still active. 

Continue using ice until two or three days have passed. At this time, the inflammation period has usually subsided and it’s okay to start using heat at the same frequency and duration you used the ice - 15 minutes on, two hours off.

When in doubt about which therapy to go with, use ice. There are wrong times to use heat, but there’s never a wrong time to use ice. Don’t deviate from the timing of 15 on, two hours off, either, whether using heat or ice.

Focus on using ice or heat this week while following the guidelines above. Let us know if your symptoms are changing on your next visit.