Ice, then heat
If your back is throbbing, it’s time to break out the ice pack, which will help to numb the pain and bring down inflammation, according to Shelly Coffman, PT, of 360° Sports Medicine and Spine Therapy in Portland, Oregon. If you’re just feeling a bit stiff, try alternating ice with gentle heat, like from a heating pad or warm washcloth. Applying heat to sore muscles will help to relax them and bring fresh blood to the achy area. You can alternate between cold and hot for up to 10 minutes at a time several times a day, or try these home remedies for back pain.