How to Use Heat Therapy on Sore Back Muscles

Back pain is an extremely common malady, especially among those with strenuous or repetitive jobs. Sore muscles may occur in multiple areas on your back. In addition to strenuous activity, bad posture may cause muscles to tear and become sore. Heat therapy has proven to be an easy, cheap and effective method for treating sore back muscles. It opens up your blood flow, improving circulation as well as loosening the muscles. Two common methods of heat therapy on sore back muscles include using a heat pad or using moist heat from your home.

Difficulty: Easy

Instructions

Things You'll Need:

• Heat pad or patch
• Towel

Use a Heat Pad

1. Determine which type of heat pad is best for your specific pain. Regular-size heat patches are best for minuscule areas of soreness. Extra large pads are best for covering your entire upper or lower back. Local pharmacies and online retailers such as Drugstore.com offer a selection of heat patches specifically for your back (see Resources below). ThermaCare and Beyond BodiHeat make heat wraps for lower back pain (see Resources below).

2. Apply the heat pad. Remove the protective film from heat patches, and attach them to the sore area. Wraps are attached around your waist, with the heat pads focused on the lower back.

3. Leave the pad on up to 8 hours. Remove the pad immediately if you experience pain or discomfort.

Use Moist Heat

4. Soak a towel in hot water. To avoid burning your skin, try to use water that is 100 degrees F or less.

5. Rest your back on a bed, sofa or carpeted floor. Lie on your back or side to align your spine.

6. Place the towel on the sore area of your back for 20 minutes.

7. Remove the towel, and let your skin return to a normal temperature.

8. Keep using the towel three times a day or until the pain has completely subsided.

Tips & Warnings

• Consult your doctor before using heat therapy if you have sensitive skin or nerve endings. Children 12 and under should not use heat therapy before talking to a doctor.
• It is a good idea to use heat therapy on back muscles before any strenuous activity. Heat will loosen up the muscles and prevent pain and stiffness.
• Ice should be used instead of heat to treat sore back muscles that have bruising or swelling.

Resources

• Heat patches at Drugstore.com
• Lower back heat wraps at ThermaCare
• Beyond BodiHeat for wraps and pads

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