Heat and/or cold therapy can provide a surprising amount of pain relief for most types of back and neck pain. Read on to learn how to easily make your own reusable heat or cold packs!
Watch: Video: How to Make a Gel Ice Pack
Homemade gel ice packs
These homemade gel ice packs are more comfortable than a bag of frozen peas, because they mold better to your body without the lumps and bumps. They can be made for under $3.
What you need:
- 1 quart or 1 gallon plastic freezer bags (depending on how large you want the cold pack)
- 2 cups water
- 1 cup rubbing alcohol
- Fill the plastic freezer bag with 1 cup of rubbing alcohol and 2 cups of water.
- Try to get as much air out of the freezer bag before sealing it shut.
- Place the bag and its contents inside a second freezer bag to contain any leakage.
- Leave the bag in the freezer for at least an hour.
- When it's ready, place a towel between the gel pack and bare skin to avoid burning the skin.
An alternative filler is simply to use dish soap, which has a gel-like consistency and will also freeze/retain the cold.
Another way to apply ice to your painful back is by freezing water in a Styrofoam cup, and then asking someone to rub on the area of your back that is affected to reduce inflammation.
Watch: Video: How to Make a Moist Heat Pack
Homemade moist heat packs
Heat therapy increases circulation to aching muscles and injured areas of your back and can provide soothing pain relief. There are two types of heat therapy, dry and moist.
Moist heat packs are less dehydrating to the skin than dry heat, and they allow heat to absorb better into the skin and may relieve pain faster.
What you need:
- Cloth container (sock, small pillow case, fabric)
- 4-6 cups of filling (e.g. uncooked rice, flax seed, buckwheat, oatmeal)
- Needle and thread (optional, but recommended)
- Flair (ribbon, fragrant oils; optional)
- Fill your cloth container with the filling.
- Tie or sew the container shut.
- Add soothing aromatherapy before you microwave, if you want.
- Microwave container for 1-3 minutes.
Whether you are using cold or heat therapy, do not apply them for more than 15 minutes at a time, and never apply the ice directly to your skin because of the danger of an ice burn. The best way to apply either heat or cold is to alternate 15 minutes on and 15 minutes off for an hour or two.