Do Ice Baths Help Back Pain

Back pain can be a debilitating condition that affects millions of people worldwide. While there are many treatments available, ice baths for back pain have gained popularity due to their effectiveness in reducing pain, swelling, and muscle spasms by lowering the body’s temperature.

Fighting Inflammation

Exposing your body to frigid temperatures for a few minutes increases the amount of adiponectin in your system. Adiponectin is a protein that helps the body combat inflammation. A study conducted to prove the validity of this theory showed that exercising in the cold reduces the inflammatory response when compared to exercising in a regular environment.

Reducing Pain

For years, cold water therapy has served as a pain reliever. Often, using ice baths has been a better remedy for pain when compared to other alternatives. It’s even used in the military. Military personnel face some of the most challenging tasks during training and in active service. Retired Navy SEAL Clint Emerson, with twenty years of service with the Special Operations community, explains how SEALs perform several training exercises in cold water, and there is science in that. Spending time in cold water helps with the pain in their joints.

Reducing Muscle Soreness

Cold water immersion therapy can help with muscle soreness. Several studies indicate that soaking in cold water baths can help with post-workout soreness. For example, a study involving cyclists in 2011 found that those who participated in cryotherapy had decreased soreness after intense training sessions. Another study in 2016 supported this conclusion.

How to Take an Ice Bath for Back Pain

While ice baths for back pain can be effective, it is essential to know how to take them properly. Here are some tips on taking an ice bath:

1. Start with a warm-up: Before taking an ice bath, warm up by doing some light exercises or stretching. This will help prepare your muscles for the cold temperatures.
2. Fill the tub with cold water: Fill a bathtub with cold water, enough to cover your back.
3. Add ice: Add several bags of ice to the water to lower the temperature.
4. Get in: Slowly lower your body into the water, starting with your feet and working your way up to your back.
5. Stay in for 10-15 minutes: Stay in the ice bath for 10-15 minutes. During this time, focus on deep breathing to help your body adjust to the cold temperatures.
6. Warm up: After the ice bath, warm up by taking a warm shower or wrapping yourself in a warm blanket.

Conclusion

Ice baths for back pain can be a beneficial treatment option for reducing inflammation, pain, and muscle soreness. While it may seem uncomfortable and challenging, it is an effective and natural way to treat back pain. If you are experiencing back pain, consider trying an ice bath and see if it helps relieve your symptoms. However, it is important to consult with a medical professional before starting any new treatment.

FAQ

Which is better for back pain ice or heat?

In general, ice is preferable to heat for back pain that may be brought on by an acute injury. According to the Cleveland Clinic, the best treatment for back pain is ice because it can quickly reduce swelling, inflammation, and pain while heat can actually make an injury worse. ”.

How long do you have to sit in an ice bath?

Try to spend as much time as you can in the ice bath, but no more than 15 minutes. It is advised to exercise for the recommended 15 minutes without straining your body. To keep the parts of your body that are exposed warm, cover up with warm clothing.

What is the fastest way to relieve back pain?

1. Overview.
2. Exercise.
3. Improve posture.
4. Use heat and cold.
5. Stretch.
6. Pain relief cream.
7. Massage.
8. Arnica.

Reference:

https://www.renutherapy.com/blogs/blog/whats-better-a-hot-tub-or-ice-bath-for-sore-back-trouble
https://health.clevelandclinic.org/can-ice-baths-ease-my-sore-muscles/