Heat or Ice – What works best for low back pain?

As chiropractors, one of the most common questions we hear is: “Heat or Ice – What works best for low back pain?” The answer depends on a number of factors, including the type of pain, how long you’ve been experiencing pain and even what the weather is like!

When to Use Ice

If your back pain is new, especially if it followed an injury, strain, or sudden movement, ice might work best initially. Ice helps reduce inflammation, swelling, and pain by slowing blood flow to the area. Apply an ice pack, wrapped in a thin cloth, for about 15–20 minutes at a time, a few times a day during the first 24 hours. This is especially helpful for acute flare-ups or injuries.

When to Use Heat

If your pain is more chronic—meaning it’s been lingering for weeks or months—heat is usually more beneficial. Heat increases blood flow, relaxes tight muscles, and improves flexibility. It’s great for morning stiffness or tension after a long day. A warm compress or heating pad for 20–30 minutes can do wonders.

Weather Matters Too

Cold, damp weather often worsens low back pain by causing muscles to tense up. In the winter, you may find more relief from heat to keep your back loose and mobile. In warmer months, symptoms often improve naturally as muscles stay more relaxed.

When it comes to back pain – heat works best   

A new Australian Low Back Pain Clinical Standard has been developed to guide patients and practitioners on the best approach for managing low back pain. The Standard recommends a non-pharmacological approach, that includes measures like chiropractic care, exercise and home management, such as the application of heat. So what works best for low back pain? The research suggests that heat is the winner.

Heat Wraps

A heat wrap is a specific form of continuous low-level heat that is applied within a lightweight elasticised wrap. This is flexible to facilitate movement and activity and promote recovery from low back pain.

Heat wraps are comfortable to wear and designed to produce a continuous low-level heat above 40 degrees Celsius for extended periods of time. Continuous level-low heat wraps are the most researched and evidence-based form of heat delivery.

The wraps are inexpensive, costing only $6, and sit neatly under clothing. The heat inserts cost $3 each and last up to 12 hours. We use FlexEze heat wraps as the perfect way to help manage low back pain over Winter!

Of course, always listen to your body, and let your chiropractor know how you’re responding to either treatment. Together, we’ll tailor your care plan to maximize healing and get you back to moving comfortably. Need to make an appointment? Simply click here.