Heat and Cold Application for Chronic Pain

Many health care providers recommend using heat or cold application to an area of chronic pain. Cold applications numb the area and are especially good for new injuries (less than 48-72 hours). Heat is good for muscle spasms, chronic back pain and arthritis pain. Heat relaxes your muscles and stimulates blood circulation. You can use dry heat, such as heating pads or moist heat such as a wet towel.

Before using either treatment, be sure your skin is dry and free from cuts and sores. If you have visible skin damage, don't use cold or heat. After using heat or cold, carefully dry the area and check for purplish-red skin or hives, which may indicate the treatment was too strong.

TIPS

You can make your own hot/cold pack at home. Rice socks are an excellent way to apply heat or cold to an area. Rice socks are inexpensive and easy to make. You will need a bag of rice (not instant), and a clean sock.

1. Take a clean sock and pour half full with dry plain rice - do not use instant rice.
2. Tie the end of the sock tightly shut.
3. Place the sock in the freezer for 45 min for a cold pack/the microwave for 1-2 minutes for a hot pack
4. Shake the sock to distribute heat/cold
5. Leave sock on for 20 minutes, then off for 20 minutes

Call Kentucky Pain Management Services (KPMS) staff if you have any questions.