Should I Use Heat or Ice for Low Back Pain in Calgary?
Short pains can turn into long weeks. Simple tools help. Here’s the punchline up front: use ice early for acute flares or after exertion, then switch to heat; use steady, low-level heat for subacute or chronic low back pain.
One reason this matters in Alberta?
A survey of Alberta/Saskatchewan adults found 83.8% reported back pain in their lifetime and 61.8% within the past year—a huge share of our community is managing this problem.
Key Takeaways
Ice first for acute low back pain or after hard activity..
Continuous, low-level heat helps subacute/chronic pain more than intermittent cold.
Use 15–20 minute windows (heat or ice), protect the skin, and stay consistent.
If red flags appear (progressive weakness, bowel/bladder changes), seek urgent care—don’t self-treat.
Calgary Low Back Pain: The Basics
Ice and heat both help, but context is everything.
Ice blunts swelling and numbs acute irritation; heat loosens muscles, eases spasm, and increases nutrient flow. For most low back pain Calgary cases without red flags, start with clear time limits and skin protection.
That’s how you get relief without setbacks. Evidence summaries show moderate support for heat (especially continuous wraps) in short-term relief for acute/subacute low back pain, while evidence for cold is limited—though many patients still feel better with it.
How Ice Helps Low Back Pain
Ice lowers tissue temperature, constricts blood vessels, and decreases inflammatory by-products around irritated tissues.
In the first 24–72 hours after a strain, fall, or heavy lift, that numbing/anti-swelling effect can be a game-changer.
Keep it simple: a bag of frozen vegetables wrapped in a damp towel, 10–15 minutes per session, several times per day.
Always leave a barrier between skin and ice, and never fall asleep on a pack. Health agency guidance reinforces these basics and cadence.
How Heat Helps Low Back Pain
Heat increases local circulation, reduces muscle guarding, and helps tissues slide and glide so you can move more freely.
For subacute or chronic pain, consider continuous, low-level heat (adhesive wraps/heated blankets) during the day, and moist heat (showers/hot packs) in short bouts.
Studies note the benefit is generally short-term and modest, but it’s real—and often stronger than cold for nonspecific low back pain.
Pair heat with gentle movement for best effect.
Acute Low Back Pain in Calgary
Acute means under 4 weeks or a fresh aggravation (e.g., awkward lift, twist, slip).
If your pain changes with posture or loading and you have no red flags, a simple ice-then-heat plan usually serves you well.
Start with cold therapy/ice
First 24–72 hours: 10–15 minutes of ice on the sore area, several times daily.
Use a damp cloth barrier; press the pack to match your low-back contours.
After the first day, continue every 2–3 hours as needed.
If soreness follows a workout or long day, ice immediately after activity, then re-assess next day.
Switch toward heat as sharp swelling subsides or stiffness dominates. Guidance from clinical summaries supports this sequence.
Dosing: 10–15 minute sets
Never exceed 15–20 minutes (heat or cold for low back pain).
Aim for 2–4 sessions/day in the early phase.
Signs to stop: skin numb beyond the session, color changes, or worsened symptoms.
Layer in gentle walking (2–10 minutes, 1–2×/day) and positions of relief (e.g., supported prone on elbows).
If pain radiates down a leg and worsens despite 48–72 hours of smart care, book an assessment.
Chronic Low Back Pain in Calgary
For pain lasting >4 weeks, heat usually beats cold.
Our go-to is continuous, low-level heat in the day plus brief moist heat sessions to start/finish the day.
Keep sessions 15–20 minutes when using non-adhesive heat, and follow package directions for adhesive wraps.
Use continuous low-level heat
Consider adhesive heat wraps for several hours of steady warmth.
At home: showers/hot packs (moist heat often feels better than dry).
Add gentle mobility as heat loosens tissue (pelvic tilts, thoracic extension).
Expect short-term symptom relief that compounds with consistency.
Cochrane-type reviews highlight these effects for acute/subacute cases; long-term benefits hinge on movement habits.
When to switch from ice
If stiffness > swelling, lean heat-first.
If you flare after activity, ice right after the effort, then return to heat the next day.
Alternate on the same day (heat 15–20 min, then hours later ice 10–15 min) if that pattern feels best.
Always protect the skin; avoid heat on open wounds or if you have conditions that raise burn risk (e.g., poor circulation, certain neurologic conditions).
Post-Exercise Soreness in Calgary
Whether you’re a weekend skier, a trades worker after a long shift, or a rec-league goalie, post-exertion soreness follows a pattern: it often peaks by day 2–3.
Your plan: ice immediately after the effort, then heat after 24 hours to nudge recovery.
Ice immediately after activity
10–15 minutes of ice right after the session (or shift).
Repeat later that day if soreness ramps.
Keep a portable cold pack in your gym bag or work truck.
Protect the skin with a damp cloth and keep sessions short.
This approach limits tissue irritation before the soreness window sets in.
Add heat after 24 hours
On day 2, lean on heat (wraps/showers) + easy mobility.
Try a two-a-day: short heat in the morning to loosen up, then again in the evening.
Layer walks (5–10 minutes) to keep things moving.
If pain travels below the knee, or if weakness/numbness appears, book an evaluation—don’t push through.
Quick Self-Care Checklist
Time it: 15–20 minutes (heat) or 10–15 (ice).
Protect it: use a cloth barrier; don’t sleep on heat/ice.
Plan it: ice early, heat later; heat for chronic.
Move it: pair with gentle walking and positions of relief.
Flag it: urgent care if progressive weakness or bowel/bladder changes.
Booking & resources
Prefer a tailored plan? Book with Axiom Chiropractic—we’ll match ice/heat to your case and build a short home routine.
New here? Start at Chiropractor Calgary for our approach and location.
Related reads from our blog (spaced naturally through the article):
Simple Tools, Smart Timing
For low back pain Calgary readers, the formula is simple: ice early, heat later, and stay consistent.
Use short, protected sessions, pair them with easy movement, and watch how much better the next day feels. If pain radiates, stalls, or shows red flags, get assessed.
With a clear plan—and a bit of timing—you’ll move sooner, safer, and smarter.
This article is educational and not medical advice. If symptoms persist or worsen, seek care from a qualified clinician.
One of the most frequently asked questions I receive from people experiencing back pain is whether to apply heat or ice. For the majority of people with back pain, heat should be applied quickly after the first signs of pain.
