Lower back pain can ruin your day. Whether you got it from sitting for too long, lifting something incorrectly, or waking up with that "I-selpt-wrong" ache, you've likely asked yourself: Should I use heat or cold to get rid of the pain?

The solution isn't always one-size-fits-all — it really has to do with what type of pain you're working with and how long you've had it. Let's sort it out so you can determine what will work best for your back.

When Cold Therapy Works Best

Cold therapy is your best friend for fresh injuries or unexpected flare-ups. If you strained your back from lifting a box, overexerted yourself at the gym, or experienced an awkward twist that made you sore, using cold can relieve inflammation and numb pain. 

According to Cleveland Clinic, cold therapy narrows blood vessels to numb pain, relieve inflammation and limit bruising. 

How to apply cold therapy safely:

• Use an ice pack, gel pack, or a bag of frozen peas covered with a thin towel.
• Use 15–20 minutes at one time.
• Do not apply ice directly to the bony areas of the spine, as this will be uncomfortable or even cause skin damage.

When not to use cold therapy:

• If you have poor circulation or nerve damage in the involved area, do not use cold therapy. 
• Skip it for chronic or long-term back pain—it can worsen stiffness.
• Don't apply it just before physical activity, as cold muscles are more susceptible to injury.

When Heat Therapy Works Best

Heat therapy is ideal for chronic muscle soreness, stiffness, or continuous back discomfort. It brings in the blood flow, eases stiff muscles, and calms joint stiffness — excellent for mornings when your back feels stiff.

According to a study in the National Library of Medicine, low-level heat therapy provides pain relief, improves muscular strength, and increases flexibility.

For a simple way to indulge in soothing heat, Nekteck neck and back massagers with heat can provide localized warmth along with relaxing muscle tension through massage.

Heat therapy usage: How to use it safely

• Use a heating pad, warm towel, hot water bottle, or a heated massager.
• Use 15–20 minutes, and take off if skin gets too warm or red.

When not to use heat therapy:

• Don't use it right after a new injury—it can make the swelling worse. 
• Don't use it on open wounds or infections.
• Skip it if you have conditions where increased blood flow could be harmful, such as deep vein thrombosis (DVT).

So… Heat or Cold? 

• Fresh injury or abrupt pain? Go cold.
• Chronic stiffness or ongoing soreness? Go heat. 

What If You’re Still Unsure? Try Contrast Therapy

If you’re not sure which one to choose, you might try contrast therapy—alternating between cold and heat. Start with cold to reduce swelling, then follow with heat to relax muscles and promote healing.

For example:

1. Apply cold for 15–20 minutes.
2. Rest for 30 minutes to an hour.
3. Apply heat for another 15–20 minutes.

This combo can help manage pain while also improving flexibility.

Additional Tips to Control Lower Back Pain

Besides heat and cold therapy, here are some things you can do to make your back heal more quickly:

• Stretch gently every day
• Be in good posture when sitting and standing
• Don't lift heavy or make twisting motions
• Sleep using supportive pillows

Bottom Line 

So what do you do for lower back pain—heat or cold? If it's a new injury with swelling, use cold. If it's chronic soreness or stiffness, use heat. And if you'd like the ultimate in relaxation, pair a warm compress with a heated Nekteck Neck and Back Massager for comforting relief in the comfort of your own home.

Your back works hard for you—treat it kindly, and it’ll be much happier in return.