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Patient Questions  /  Heat or ice for back pain

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Should I Use Heat or Ice for Back Pain?

Either one is fine, but for most back pain, heat tends to help a little more. Research suggests heat can ease pain and stiffness in the first days and weeks of low back pain, and there is less evidence for ice. Use whichever feels better and helps you move.

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When each one may help

  • Heat relaxes tight muscles and eases stiffness. Many people like it in the morning or before exercise or a walk.
  • Ice numbs the area. Some people prefer it right after a fresh strain or after activity that stirred things up.
  • If one makes you feel worse, switch to the other or stop.
  • Some people like to alternate between the two. That's fine too if it helps.

A good way to use them: apply heat for a few minutes, then go for a short walk or do some gentle stretches while your back feels looser.

Neither one fixes back pain by itself. Think of them as helpers that make it easier to stay active, which is what helps most people recover.

How to use them safely

  • Use heat or ice for about 15 to 20 minutes at a time.
  • Always put a towel or cloth between the pack and your skin.
  • Don't fall asleep on a heating pad, and check your skin afterward.
  • Be extra careful, or ask your doctor first, if you have diabetes, poor circulation or reduced feeling in your skin, since you may not notice a burn or frostbite.
  • Don't use heat or ice over an open wound or on skin that is numb.

When to see a doctor

See a doctor promptly if you have:

  • Numbness in the groin or inner thighs, or new trouble controlling your bladder or bowels: get emergency care
  • Weakness in a leg or foot, or numbness that is spreading
  • Back pain with fever, unexplained weight loss or a history of cancer
  • Back pain after a fall or accident

How physical therapy at ARI can help

A physical therapist can help you use heat or ice as part of a bigger plan: hands-on treatment and exercises that ease pain, build strength and get you back to your normal day.

At ARI Physical Therapy in Bakersfield, every visit is one-on-one and in person with a licensed physical therapist, and our clinic director, Deepa Konnur, PT, MPT, OCS, is a board-certified Orthopedic Certified Specialist. We accept most private insurance plans and Medicare, and we have staff who speak Spanish and Hindi.

Read our full guide: Sciatica and back pain →

No referral needed to start. In California, you can see a physical therapist directly for up to 12 visits or 45 days, whichever comes first. Some insurance plans still require a referral for coverage; call us at (661) 282-8584 and we'll help you check.

Related questions

Ready to feel better?

Talk to a licensed physical therapist at ARI, one-on-one. Request an evaluation and we'll get back to you, usually within one business day.

Request an EvaluationCall (661) 282-8584

This page is general information, not a diagnosis. If you have symptoms, a licensed clinician should evaluate you.

Clinically reviewed by Deepa Konnur, PT, MPT, OCS, board-certified Orthopedic Certified Specialist · Reviewed October 2026