Heat or Ice for Back and Joint Pain: What to Use and When
At every workshop I give on back or joint pain, the same question comes up: should I use heat or ice? The answer has changed as we have learned more about how the body handles inflammation. Here is the current advice for anyone over 50.
Before you move: gentle, moist heat
Use warm, moist towels or take a hot shower for 5 to 10 minutes. Avoid heating pads, which can get too hot. Heat loosens tight muscles, but too much heat can increase inflammation.
Warm up with range of motion exercises
- Alexander shoulder rolls to ease shoulder and neck movement.
- Supine leg circles to improve the range of motion in your hip. See this week’s video below.
- Wrist circles to release tension. Elbows at your sides, circle both wrists both directions. 10 circles each way.
Strengthening is next
- Super Squats for stronger glutes and legs. Find them on my YouTube channel @KathiCasey.
- Planks, push-ups, or bird dog for core, arms, shoulders, and back. Also on my YouTube channel, give it a thumbs up and subscribe while you’re there!
- Bridge pose for glutes, legs, abdominals, and back. (YouTube).
After you exercise: ice
Apply ice for 10 to 15 minutes to reduce inflammation. I use a bag of frozen peas wrapped in a wash cloth, as you don’t want the iced package directly on your skin.
Keep walking
Walking is one of the best aerobic exercises for reducing pain and stiffness. Enjoy those after-dinner walks. Start with 10 to 15 minutes and build up.
Make it personal
The Bottom Line
A specific program designed specifically for reducing your back, neck, or joint pain is the key to feeling strong and pain free again.
If you are interested in working with me on a workout for your pain, I have extended my summer special on private coaching through the end of September. Click here for more information, or send me an email to discover how I can help you live pain free.
Meanwhile, enjoy this week’s video of supine leg circles and smile. You are on your way to Aging With Grace and Strength.
Best of Health,
Kathi
