By Caroline Colby
You've hurt your back before and have sworn that you will be
more careful. However, unknowingly, you've just hurt your back
again. Maybe this points to a chronic problem; and maybe, not.
However, you should not hesitate to do something about your
Back injuries, and so pain, are often caused by muscle
Lifting an object that is too heavy or lifted wrong can cause
strained muscles. They can also occur during athlete
competitions, a fall or simply a sneeze that caused a sudden
awkward movement. While it may not be the first thing that
comes to mind one alternative treatment is ice massage.
Ice not only helps lessen the pain of a back injury but it
reduces the blood flow. This helps to lessen the swelling and
potentially minimize any internal bruising. The goal of ice
therapy is quite simply to promote healing of the injured
However, ice massage for back pain must be used instantly once
the pain begins.
There are many different forms the ice may take. You can pour
bunch of ice cubes into a towel and after folding it so that
they donít fall out use that. Or you can use store prepared
cold packs. These are very useful land can be kept in the
freezer so they are available to use whenever you need them.
With these you want to be careful that they donít split and
leak the gel inside them, as this can be harmful to the skin.
If you have neither of these options available to you, use a
package of frozen vegetables; the best would be corn or peas,
as the smaller vegetables will allow the package to more
mold to the area.
Another useful idea to make ice massage easier is to take a
paper cup, made from heavier material like Styrofoam. Fill the
cup with water and freeze it. Then you peel the Styrofoam back
enough to expose the ice and use it to massage the area. If
have recurring back pain, then maintain a constant supply of
these cups in the freezer.
Ice massage is most effective if used over a period of time.
Some professionals suggest limiting it to five to seven
while others allow from ten to twenty minutes. But all agree
that if the area becomes numb, then you have to stop the
The area is gently massaged with whatever from of ice pack
youíve chosen in a circular motion. Make sure that areas where
the bone is nearer the skin are avoided. This includes the
spine when dealing solely with back pain, but would also take
in the knees, elbows and shoulders. At first the massaged area
will begin to feel cold. Donít be surprised that when it
to hurt. Your skin will turn a pinkish color before it becomes
numb. Stop at this point in time. If you wish, you can repeat
the ice massage several times throughout the day. However, for
your next session, ensure that your back has already warmed up
and become room temperature again.
Ice massage for back pain is an effective and safe method that
you can easily do from your home. there are many specialized
packs that you can buy. These often come in leak proof
containers, which can be thrown into a gym bag, as they can
remain frozen for eight to ten hours. Some are even weighted
increase the feeling of pressure during massage. These are
easily available but often costly. Still, certain precautions
are to be taken. Try not to leave the cold pack directly on
skin. It is preferable that you wrap the cold pack in a wet
cloth even while using it. You should also stop the ice
once the skin in the affected area begins to feel numb. Also
the treatment does not begin to show significant results after
seventy-two hours, you should consult your healthcare
About The Author: Caroline Colby writes on massage therapy,
shiatsu massage, massage techniques, massage chairs, massage
equipment and massage spas around the world. She also has
step-by-step recipes for massage oils that you can easily
prepare. Please visit her site at