Self Treatments: Applying Heat

Applying heat is a measure you can use to manage your condition, especially if symptoms are particularly bad.

How can I benefit by learning this skill?

Heat makes blood vessels expand (called vasodilation), which helps flush away chemicals that make the joints and muscles of your low back hurt. It also helps your back muscles relax. The goal is to ease discomfort so you can rest, move, and exercise easier.

How do I perform this skill?

Moist hot packs, heating pads, and warm showers or baths are effective forms of heat therapy. Heat treatments usually involve applying heat to the sore area for 15 to 20 minutes. You may find you have less pain and better mobility after applying heat.

Are there other recommendations I need to be aware of?

Consider applying heat while taking some time for yourself to relax and breathe. However, if you choose to lie down on the heat source, place extra padding between your skin and the heat source. Lying down with the weight of your body on the heat source can foster higher temperatures and the risk of getting burned. Be sure to keep your back in neutral. Take time for yourself by relaxing and breathing as you rest with heat.

What should I watch out for while doing this skill?

Because heat vasodilates blood vessels, it is generally not used in the first 48 to 72 hours after the onset of back pain. Be cautious when using heat. Even when heat is the best treatment for your back discomfort, hotter is not always better. Your skin can overheat and even burn. Use layers of towels between the heat source and your skin to avoid the risk of a burn. Sleeping with an electric hot pad is a bad idea. The prolonged heat can actually burn your skin. Watch for areas of redness that don't go away within 20 minutes. This can be a sign that the temperature of the heat source is too high.