You can purchase commercial ice packs specifically designed for the back at many pharmacies and medical supply stores. Make a slushy ice pack by pouring three cups (710 ml) of water and one cup (237 ml) of denatured alcohol in a large freezer bag. Wrap it inside another freezer bag to avoid spilling. Place it in the freezer until it is a slushy consistency. You can put small ice cubes or crushed ice in a plastic bag to make an ice pack. You can also use a bag of frozen vegetables, which may nicely fit the contours of your back.
It’s especially important to wrap a commercial blue ice pack in a towel. These are colder than frozen water and can cause frostbite. [5] X Research source
It may be easier to lie down while icing your back. Be sure to keep your knees slightly bent to relieve pressure off of your lower back. You can also place an ice pack on a chair and hold it in place by wedging it between your back and the chair back. You may need to add a towel between the ice pack and the chair so it doesn’t slip around.
Keep the pack on the affected area for no more than 20 minutes per session. [7] X Research source Less than 10 minutes may be ineffective but too much time can cause damage, so shoot for 15-20 minutes. Doing it for longer than 20 minutes can damage skin (cryoburn) and underlying tissues. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source You can use the ice pack after activity or exercise, but don’t use it beforehand. This may prevent your brain from receiving important pain signals to stop. If your pack doesn’t cover the entire area causing you pain, you can do spot ice treatments to get relief. Practice relaxing and taking deep breaths while you’re using the ice pack to relieve more tension. Use a guided meditation if it helps you feel more therapeutic effects. You can also use elastic wrap or shrink wrap to hold the pack in place. [9] X Research source
Take acetaminophen, ibuprofen, aspirin, or naproxen sodium to help relieve your back pain. NSAIDs such as aspirin, ibuprofen, and naproxen sodium may also help relieve inflammation.
You can ice your back up to five times a day with at least 45 minutes in between treatments. The continued icing keeps your tissue temperatures low and may help reduce inflammation and pain.
Make your own ice massager by filling a paper or Styrofoam cup about three-quarters full of cool water. Place this cup on a flat surface in your freezer until it is a solid block of ice. [13] X Research source Make several ice massagers at one time so that you don’t have to wait for the water to freeze each time you want to ice your back. You can also use ice cubes as ice massagers. [14] X Research source Some companies are making commercial ice massagers, which you can purchase at some pharmacies and sports stores.
If you are at home, it may be easier to lie down to do the ice massage. If you are at work, you may want to sit on the floor of your office space or cubicle, or at the front of your chair if that is comfortable.
As the ice melts during your massage, keep peeling away the cup.
Rub the ice massager in a gentle, circular pattern across your back. [15] X Research source Massage the affected region for eight to 10 minutes per session. [16] X Research source You can use ice massage up to five times per day. If your skin gets too cold or becomes numb, discontinue your ice massage until your skin warms up.
Ice is most effective when used over the course of a few days.
You can use any number of pain relievers including aspirin, acetaminophen, ibuprofen, and naproxen sodium. [18] X Research source NSAIDs such as ibuprofen, aspirin, and naproxen sodium can minimize swelling and inflammation that exacerbates pain. [19] X Research source
