Upper back pain is an extremely common problem that most people will experience at some point in their lives. The upper back includes the region below the neck down to the bottom of the rib cage. Pain in this area can originate from strained muscles, ligaments or tendons, pinched nerves, osteoarthritis, or even spinal issues. When back pain strikes, one of the first things many people reach for is a heating pad or an ice pack. But which one is actually better for treating upper back pain? There are pros and cons to both heat and ice therapy.
How Heat Helps With Upper Back Pain
Heat has long been used as a therapeutic treatment for all types of back pain, including in the upper back region. Heat works by increasing blood flow to the affected area. This brings more oxygen and nutrients that can help heal damaged tissues. The warmth also relaxes tight muscles and reduces spasms that may be causing discomfort.
Some of the main benefits of using heat therapy for upper back pain include:
- Increasing circulation and relaxing muscles – The boost in blood flow from the warmth helps nourish tissues and relax tense muscles. This increases mobility and decreases localized pain.
- Reducing inflammation – Heat helps increase blood flow to carry away inflammatory proteins that accumulate in injured areas. This decreases swelling and stiffness.
- Easing muscle spasms – The warmth relaxes muscles and helps release painful muscle spasms that can occur with upper back strains.
- Improving flexibility – Warmth makes muscles and connective tissues more pliable and supple. This enhances mobility in the upper back.
- Promoting faster healing – Increased circulation brings more nutrients and oxygen to damaged structures to help speed up the natural healing process.
- Providing soothing comfort – The pleasant warmth simply feels good on painful upper back muscles and makes the area more comfortable.
Heat works best for upper back pain caused by muscle tension or spasm. It should not be used in the first 24-48 hours after an acute injury, which is when ice is recommended instead. Multiple heat therapy options are available, such as heating pads, heat wraps, hot water bottles, warm baths or showers, and topical creams that create gentle warmth. Heat should be applied for 15-20 minutes at a time, 3-4 times per day when treating upper back discomfort.
How Ice Helps With Upper Back Pain
While heat promotes increased blood flow, ice therapy does the opposite – it causes vasoconstriction (narrowing of blood vessels). This helps restrict blood flow and reduces inflammation and swelling. The cold also numbs sensory nerves, providing immediate pain relief. Icing an injury is generally the first line of defense within the first couple days.
Some of the main benefits of using ice therapy for upper back pain include:
- Slowing down inflammation – The cold constricts blood vessels to limit blood flow, helping keep inflammation containment. This also decreases painful swelling.
- Numbing sore tissues – The cold has an anesthetic effect by decreasing nerve conduction velocity. This reduces localized pain signals.
- Constricting blood vessels – Vasoconstriction reduces hemorrhaging and accumulation of blood where muscles and tendons are damaged.
- Reducing muscle spasms – Cold helps “freeze” muscles into temporarily relaxed state to prevent painful spasming and guarding.
- Dampening pain signals – Constriction of blood vessels and numbness of nerve endings reduces pain perception being sent to the brain.
- Preventing further injury – The cold encourages avoidance of using sore upper back muscles, preventing re-injury during the acute healing phase.
Ice is generally recommended for the first 48-72 hours after an upper back strain, sprain or muscle pull. It should also be used following injuries with significant inflammation. Ice packs, cold gel packs, or even bags of frozen vegetables make easy-to-use icing modalities. Ice the area for 10-15 minutes at a time, 3-4 times per day during the initial injury period.
Heat vs Ice for Upper Back Pain: How to Decide
Both heat and ice can be beneficial for treating discomfort or injury of the upper back region. But when should you use one versus the other? Here are some key factors to help determine whether heat or ice is the right choice:
- In the first 72 hours after injury, ice should be your go-to to help control inflammation and pain. After 72 hours, transition to gentle heat therapy.
- For chronic upper back pain or arthritis, dry heat may provide greater relief by relaxing tissues long-term.
- If upper back pain is caused primarily by strained muscles or muscle spasm, dry heat is likely the better option to help relax the contracted tissues.
- Upper back pain from a pinched nerve may respond best to ice in the beginning to dampen nerve conduction, then heat later on to promote tissue elasticity.
- Swelling, bruising or significant inflammation indicates ice as the right initial therapy, followed by heat a few days later.
- Tightness and reduced range of motion improves more with warm applications to elongate tissues.
- Both heat and ice can be used alternately – try 10-15 minutes of ice followed by 10-15 minutes of heat for acute upper back injuries.
Consistency is key when using either heat or ice for upper back pain. Make applications a regular routine until pain and inflammation have resolved, for best results. Being aware of your specific symptoms will help guide you in choosing the most beneficial therapy.
In summary, both heat and ice can be extremely helpful for relieving upper back pain and promoting healing of strained tissues and joints. Ice is the best choice in the first 2-3 days after injury and any time there is significant swelling present. After the initial inflammatory period, heat becomes more beneficial to relax muscles, increase mobility and accelerate healing. Alternating hot and cold may provide the most well-rounded therapeutic benefits. If in doubt, talk to your doctor or physical therapist about your upper back pain symptoms to determine if heat or ice will provide more relief.