Sensible advice for aches, pains & injuries
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(Almost) Never Use Ice on Low Back Pain!

An important exception to conventional wisdom about icing and heating

by Paul Ingraham, Vancouver, Canadabio
I am a science writer and a former Registered Massage Therapist with a decade of experience treating tough pain cases. I was the Assistant Editor of for several years. I’ve written hundreds of articles and several books, and I’m known for readable but heavily referenced analysis, with a touch of sass. I am a runner and ultimate player. • more about memore about

Got back pain? This article is a great place to start, and also has an extremely detailed general tutorial about low back pain.

Always ice an injury, right? Er, no — there is an exception to this rule of thumb. If you have low back pain, you probably need heat, not ice, especially if it’s the sort of low back pain that flares up from time to time for no apparent reason (no obvious mechanism of injury).

But the bottom line is patient preference: if ice feels “right” to the you, it’s okay. If ice is what you crave, go for it. But there are good reasons to err on the side of heat, and ice should only be used on the back by patients who clearly prefer it (for whatever reason), or when there is definitely a fresh injury. This in-depth article thoroughly explores this single tricky icing issue. There are three closely related articles available: one all about icing, another dedicated to heating, and a short “cheatsheet” for the whole ice versus heat debacle.

Table of Contents

Unconventional wisdom about icing

Ice has a a good reputation as a treatment method, but many people — patients and pros alike — are unclear about when and why to use heat or ice.1 Unfortunately, it is common for doctors and other health care professionals to glibly and unwisely recommend ice massage or the application of ice gel packs for back pain.2

Patients and health care professionals alike get confused about when and why to use heat or ice.

In fact, ice does not provide significant pain relief for many types of back pain, and many episodes of back pain are not caused by the sorts of injuries (e.g. muscle strain) that can or should be iced. Back pain experts report that about 85% of back pain patients have “idiopathic [unexplained] low back pain,”3 not muscular strain or joint damage.

The “no heat” rule

You’re probably familiar with the “no heat” rule. The reason for it is simply to avoid aggravating damaged, inflamed tissue with heat. Health care professionals are often taught:

When in doubt, prescribe ice.

It’s a sensible rule of thumb because it is appropriate in the majority of cases. But using any rule unthinkingly can get you into trouble, and this one simply doesn’t apply to low back pain very well, especially flare-ups of chronic low back pain, for several reasons.

The most important reason is simply that inflammation is rarely a factor in back pain.

Using any rule of thumb unthinkingly can get you into trouble!

In some fresh back injuries — such as a lumbar whiplash in a car accident, or a severe attack of pain when trying to lift something heavy — the muscles themselves may be damaged, traumatized, and inflamed, and heat might exacerbate the inflammation while ice might help. But this is rare! The vast majority of back pain is not traumatic in nature, no tissue is damaged, and inflammation is either minimal or nonexistent.

So there is no particular reason to avoid heat. And if there’s no inflammation, what exactly would you ice?

Icing low back pain may actually hurt

Just like heating can aggravate inflammation, ice can also have unpleasant effects. Icing the back or neck sometimes aggravates back pain symptoms, particularly when it is unwanted. Sometimes there will be an immediate sensation of increasing spasm as ice is applied, but usually it will only feel somewhat unpleasant. But then, in the minutes and hours afterwards, stiffness and pain will increase — usually not dramatically, but who needs any increase in symptoms?

Ice is not evil. Often no ill effect is felt, and many people — perhaps even most — benefit from icing, just as they do from heating. But many people do not enjoy icing their back, and some of them feel worse during and/or afterwards. Why?

The most likely explanation is that the majority of low back pain is actually caused by the pain of muscular trigger points, also known as “muscle knots”4 — a ubiquitous muscle dysfunction that is not well known to most health care professionals. Trigger points should never be underestimated — they are quite capable of causing severe back pain.

Another strong possibility — and possibly related to trigger points — is that unexplained back pain is due to neurological over-reaction to minor traumas. In other words, back pain is how the brain shows its over-protective concern for the back. This could be called “sensitization,” suggesting a pathological over-sensitivity, but it could also just be business as usual: brains are a bit over-protective of backs, and that’s just how it is.

The majority of low back pain is probably caused by the pain of muscular trigger points, also known as “muscle knots.”

And cold isn’t good for trigger points. Or for sensitization.

Chilling the skin is a likely risk factor for the formation and aggravation of trigger points.5 How do you feel stepping into a cold shower? Cold applied to the skin stimulates a reflex that causes muscles to contract. This is probably how trigger points are aggravated by cold, and there may be other factors (probably neurological).

This anecdote nicely illustrates the danger of cold:

I was receiving a pleasant massage from an RMT for a low back or sacroiliac joint problem. Everything was going well, and I was feeling quite a bit better, when suddenly she put an ice pack directly on my skin. She gave no warning at all, just put it on. It was so startling and unpleasant that my back muscles started to spasm, and all the good she’d done was completely reversed. It was a disaster! Obviously, I never went back there ...

anonymous client

Yet around the world, doctors are telling their patients to ice their low back pain, due in part to ignorance of the role of trigger points, and to unjustified confidence that back pain is inflammatory in nature and will respond well to ice.

And heating back pain actually helps (or at least does no harm)

Heat is no miracle therapy. I’ve never seen anyone “cured” of chronic back pain by heat. But it does help, and it is almost always preferred over ice. After many years of clinical experience, I found that most patients prefer to heat their back pain. They recoil from cold, and seek out hot baths and jacuzzis, steaming showers, heating pads, and so on.

Trigger points are also probably the main reason that heat is useful, rather than harmful. They seem to respond quite positively to heat — wherever trigger points occur, in the low back or otherwise, patients almost invariably describe heat as one of the few things that reliably takes the edge off. Heated trigger points don’t generally actually go away — heat alone does not cure serious back pain — but their intensity certainly eases.

Also, for cases of back pain where spasm is more of a factor, heat helps as well. Back spasms are not as common a situation as people think — a lot of so-called back muscle “spasm” is actually just the pain and stiffness caused by trigger points6 — but it certainly does occur, and in these cases the role of heat is even more clearly positive, and the role of ice even more clearly negative. Wherever heat is applied to the skin, it triggers a mild reflex that reduces muscle tone. And so the pain of low back muscle spasms can be eased by applying heat, with minimal or no risk of exacerbating inflammation that either doesn’t exist at all, or is so minor and/or deep that heating is unlikely to aggravate it.

How to tell the difference between muscle strain and non-inflammatory back pain

There is really only one back pain situation where icing is clearly the way to go, and that is in the case of a true muscle strain or other traumatic injury of the low back muscles. There has to be some superficial inflammation to cool off for ice to work.

Bear in mind that most back pain feels like a “true muscle strain of the low back muscles,” but likely is not. A true strain — a genuine ripping and tearing of muscle tissue — can occur only during a significant exertion, like lifting something you shouldn’t. But, believe it or not, even most traumatic lifting accidents probably do not involve actual muscle tearing — it just seems that way. To tear any muscle, you really have to pull on it very hard! (Think about it: steak knives are sharp and serrated.)

Many, many smart people who would otherwise avoid ice nevertheless go right ahead and ice their backs because they assume that they are the exception, one of the rare cases where actual damage has been done to the back muscles and therefore icing is advisable!

What if you just aren’t sure if your back pain involves a true muscle strain or not?

Telling the difference can be tricky for both patients and professionals, but basically it boils down to whether you suffered a nasty enough accident to have actually damaged you. Here’s a quick checklist:

Save Yourself from Muscle Strain!

Are you under-diagnosed? A tutorial for patients who think maybe they’ve “torn” a muscle … or have you? Get it sorted out! Ships with free bonus tutorial. Add it to your shopping cart now ($19.95) or read the first few sections for free!

What about necks?

Almost all of this applies to necks, too. But probably not quite as strongly.

Unlike backs, however, necks are actually injured fairly frequently. “Acceleration injuries” — whiplash — are more common and more serious than low back muscle strains, and involve large amounts of more superficial tissue damage and inflammation, the pain of which can be relieved by ice in the early stages.

Unlike backs, necks are thinner and therefore easier to ice effectively … when ice is called for. To the degree that inflammation may occur in the neck, it is easier to reach with ice — thinner tissues are easier to chill. So again, when they’ve been hurt badly, icing necks may be more effective than icing backs.

However, without a clear and recent injury (almost always a car or skiing accident), icing neck pain should be avoided for the same reasons that you should avoid icing back pain.

Er … never ice? Isn’t that a little extreme?

Yes. “Never” is too strong a word, of course. I admit this happily, and yet people still send me hate mail — yes, seriously — about this article because they think I take too strong a position. Please don’t do that. I’m actually quite a reasonable person. The “never” in the title is just for mild dramatic effect to make a point.

Indeed, many people do find that ice feels pleasant and has a positive effect on their back pain. Probably faith is the active ingredient in many of those cases, not ice. Many people believe in the power of ice with a dogmatic intensity, even though they can’t tell you the first thing about the physiology of inflammation or trigger points, let alone how those things interact with ice. That belief can outweigh all other factors, and I am not going to tell anyone who is enjoying their ice that they are wrong!

It probably just doesn’t matter all that much whether you choose ice or heat, according to the results of a 2010 experiment at a busy emergency department.7

The test was simple: give some patients ice packs, and give other patients heating pads, and see how they do. Just to level the playing field a little bit, everyone also got 400mg of ibuprofen (anti-inflammatory). The researchers concluded that adding heat or cold to ibuprofen therapy did not change the result. Both heat and cold resulted in “mild yet similar improvement in the pain severity.”

They recommend that the “choice of heat or cold therapy should be based on patient and practitioner preferences and availability.”

What’s going on here? Why didn’t one of them “win”?

The mind game — how ice and heat are dominated by your opinion

The body is incredibly good at maintaining an even internal temperature, no matter what you put on the skin. Even just a few millimetres in, the temperature is practically normal. And so ice packs and heat packs are really not very different. The only significant effect that either of them can have is on your nervous system — alarming or relaxing, soothing or irritating — and that in turn is strongly determined by context and how we feel about it. And that’s the common denominator, the equalizer, the thing that makes both treatments kind of the same and kind of underwhelming, and strongly affected by your confidence — a lot like back pain itself, actually.8

It can be said of either heat or ice: sometimes we like the idea, and sometimes we don’t. A person may think that a ice pack sounds just lovely — or they may think, “Ack, yuck, cold!” And the same with heat. It depends. How we feel about it is affected by many rapidly changing variables. For example, if we’ve been sitting, inadequately dressed, in a chilly examination room at the emergency room, cold is much less likely to seem soothing. But, on the other hand, if a charismatic and reassuring doctor warmly gives us an ice pack … et voila, now the cold pack seems a bit more like needful medicine, and we accept the discomfort as a necessary evil in service of a greater good for our screaming back.

In fact, I’ll bet you 100 bucks that cold packs magically “work” better when given to patients by doctors in hospitals than if they were prescribed by, say, belly dancers.

And so on.

This would explain why the ice/heat confusion is so great, and why the benefits of either treatment will average out to “modest.”

And so I always advise clients to trust their personal experience above all. If ice works for you, go with that. The human body is too complex for absolute rules. There obviously are reasons why ice occasionally works.

But I stand by the rule that heat should be preferred, because I still think that ice has the potential to do (minor) harm and to make low back pain worse.

But we come back to erring on the side of heat

Despite the fact that the evidence strongly suggests that both ice and heat are routinely mildly helpful, over the years I have seen many nasty-ish reactions to icing, particularly in the back, particularly when the patient is feeling anxious and vulnerable, and particularly when the patient would rather be heated but is given ice supposedly for their own good.

Giving ice to patients in hospital emergency rooms is probably quite safe because of the context, and I suspect you could study icing in that situation in hundreds of patients before seeing a single case go badly. And even then, it wouldn’t be very bad. When a nervous patient who prefers heat is told by a manual therapist that they must go home and ice … things are lot more likely to go sideways.But when a nervous patient who prefers heat is told by a manual therapist that they must go home and ice … things are lot more likely to go sideways. I cannot tell you how many times I have had conversations like this:

PATIENT: My physiotherapist told me to ice, and it’s horrible. My back just seizes up every time!

ME: Why are you still doing it?

PATIENT: He told me I had to.

ME: Would you prefer heat?


ME: You have my permission to use heat, if that’s what sounds nicer to you.

PATIENT: Oh thank you thank you thank you!

You could almost turn that conversation inside and out, and make it about a patient who was told to heat but wishes that she could have used ice, but there is one key difference: unwanted ice tends to cause nastier reactions than unwanted heat. Unwanted heat is irritating but doesn’t tend to cause muscle contraction and pain. Ice does. And that’s directly relevant to neck and back pain. Ice is somewhat riskier simply because it tends to have a stronger negative effect on patients who don’t want to be iced.

And that’s why I will continue to tell people to err on the side of heat.

Skeptical? Use the experimental method!

If you’re skeptical about my conclusions, good — that’s a healthy mental habit. Fortunately, this issue is easy to solve for yourself with experimentation. Keep your mind open, and try starting with gentle warmth. The body knows what it likes and needs to maximize healing. If it doesn’t like heat, you’ll know it: things will feel worse, and you should obviously stop.

But chances are, if you have low back pain, some heat is going to feel like a big relief. The next time you have a flare-up of back pain, give it a cautious try and let me know how it goes!

About Paul Ingraham

Headshot of Paul Ingraham, short hair, neat beard, suit jacket.

I am a science writer, former massage therapist, and I was the assistant editor at for several years. I have had my share of injuries and pain challenges as a runner and ultimate player. My wife and I live in downtown Vancouver, Canada. See my full bio and qualifications, or my blog, Writerly. You might run into me on Facebook or Twitter.

What’s new in this article?

2016Light editing, miscellaneous clarifications and modernization, especially an introduction the idea of sensitization.


  1. Anecdotally, consider this incident with my father. When I was still in school, and my father had not yet learned to call me before asking a doctor about his aches and pains, he went to a drop-in clinic following a traumatic knee injury. The physician on duty prescribed heat! This is shockingly wrong, but the results spoke loud and clear: his knee swelled dramatically, outrageously, causing severe pain and immobility. This kind of thing is not too surprising, especially from general practitioners, whose incompetence in musculoskeletal health care has been repeatedly demonstrated by medical specialists. Unfortunately, returning to anecdotal evidence again, I see a lot of the same confusion amongst physiotherapists, chiropractors, and massage therapists. Not only do I hear report after report of confused icing and heating advice that my patients receive from other health care professionals, but I also clearly remember many of my student colleagues struggling to learn these concepts, and relying heavily on memory tricks and rules of thumb rather than actually understanding. Sad but true. BACK TO TEXT
  2. Here is a typical example from a prominent website emphasizing several incorrect points. I repeat, this information is wrong, and this is an example of bad information:

    … ice massage therapy is quick, free, easy to do, and it can provide significant pain relief for many types of back pain. In a world of sophisticated medical care, a simple ice massage can still be one of the more effective, proven methods to treat a sore back … Most episodes of back pain are caused by muscle strain. The large paired muscles in the low back (erector spinae) help hold up the spine, and with an injury the muscles can become inflamed and spasm, causing low back pain and significant stiffness., 2008

  3. Deyo RA, Weinstein DO. Low Back Pain. N Engl J Med. 2001 Feb;344(5):363–70. PubMed #11172169. If you go to the trouble of looking that up, you’ll find I oversimplified. Here’s the whole story. Deyo writes in full, “Perhaps 85 percent of patients with isolated low back pain cannot be given a precise pathoanatomical diagnosis. The association between symptoms and imaging results is weak. Thus, nonspecific terms, such as strain, sprain, or degenerative processes, are commonly used. Strain and sprain have never been anatomically or histologically characterized, and patients given these diagnoses might accurately be said to have idiopathic [unexplained] low back pain.” In other words, between 70 and 85% of low back pain is unexplained — yet is routinely attributed to minor injuries without any evidence that this is the case. Just because doctors often attribute back pain to “strain” doesn’t mean that they are right. According to Deyo, most of those diagnoses are actually “idiopathic.” BACK TO TEXT
  4. This is a difficult statement to prove, but easy enough to support. An understanding of the nature of trigger points is the main requirement. See Trigger Points & Myofascial Pain Syndrome for a full discussion of trigger points, and see Save Yourself from Low Back Pain! for an even more exhaustive discussion of the role of trigger points in back pain. BACK TO TEXT
  5. Mense S, Simons DG, Russell IJ. Muscle pain: understanding its nature, diagnosis and treatment. 1st hardcover ed. Lippincott Williams & Wilkins; 2000. BACK TO TEXT
  6. Have you ever had a charlie horse? That is a muscle spasm — incredibly powerful and painful. A muscle contraction does not have to be that powerful to be called a spasm, but the word is usually used to refer to whole muscle contractions that are so strong that they hurt and make movement difficult, if not impossible. By contrast, most people with low back pain simply have a high muscle tone — the muscles are contracted more than usual, but not to a degree that “spasm” is really the right word. The cause of most of the discomfort is trigger points, which are small patches of muscle that are in spasm, and very uncomfortable. Again, for more information about how trigger points work, see Trigger Points & Myofascial Pain Syndrome BACK TO TEXT
  7. Garra G, Singer AJ, Leno R, et al. Heat or cold packs for neck and back strain: a randomized controlled trial of efficacy. Acad Emerg Med. 2010 May;17(5):484–9. PubMed #20536800. BACK TO TEXT
  8. For more detail, see another article on, The Mind Game in Low Back Pain: How back pain is powered by fear and loathing, and greatly helped by rational confidence. BACK TO TEXT