Have you ever been stuck deciding whether to use heat or cold when something is stiff or sore? Keep in mind that it is always worth contacting your healthcare provider for their professional opinion on treatment options for injuries and other medical conditions.
Most recommendations on the use of heat vs cold are actually based on first-hand experience as there is limited evidence supporting the effectiveness of either (see references below). However, this does not mean that they are not useful to assist in the management of pain and injury.
This is an image of a hydrocollator and hot packs. The packs are kept in 80 degree water and provide a comforting damp and long lasting heat that is used in clinic.
Used at home – and available for purchase in clinic – the Wheat Heat Pack is a convenient at home option. Ensure that the one you purchase is sectioned so that the filling does not shift to one spot.
There is moderate evidence supporting the use of heat therapy and exercise in patients with low back pain for reducing pain and improving function in the short-term.
Gerard A. Malanga, Ning Yan & Jill Stark (2015) Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury, Postgraduate Medicine, 127:1, 57-65, DOI: 10.1080/00325481.2015.992719
French SD, Cameron M, Walker BF, Reggars JW, Esterman AJ. A Cochrane review of superficial heat or cold for low back pain. Spine (Phila Pa 1976). 2006 Apr 20;31(9):998-1006. doi: 10.1097/01.brs.0000214881.10814.64. PMID: 16641776.