Why Heat works well for Arthritis & Nerve Pain - Zanskar

Why Heat works well for Arthritis & Nerve Pain

Whether you just pulled your back or are nursing recurring back pain, you may be pondering the age-old dilemma: Should I use heat or ice? It’s one of the most common questions our physical therapists get. Both icing and heating can be simple and effective tools in reducing your back pain, but “there’s no research to say definitively what’s best in what situation,” explains Dr Rashi Goel, a physical therapist at Zanskar Health.

As a general rule, think ice = injury.

• Heat is most commonly used for muscle stiffness, chronic pain (like arthritis), and managing stress and tension

• Ice is most commonly used for new injuries and when there is swelling, redness, or if an injured area feels hot (a sign of inflammation)

So why does heat work well for chronic pain?

Heat increases blood flow and promotes muscle relaxation. It helps relieve ongoing aches and pains, such as those related to arthritis. The American College of Physicians recommends heat as a first-line treatment for new back pain.

Use heat for:

• Stiffness 

• Sore muscles 

• Preventing muscle spasms 

• Reducing stress and tension 

• Preparing for activity and exercise

“I am a big fan of heat - most people tend to respond well to it,” explains Dr Goel. “It’s a very effective way to deliver nutrients like blood and oxygen to injured tissue. This helps muscles heal and prevents stiffness.” Heat also helps nerve-related back pain, like sciatica. Nerves tend to relax and respond better to heat than ice, she notes. Heat therapy also increases strength and flexibility among patients with chronic back pain, according to a 2018 study in the journal Clinical Biomechanics.

Heat therapy also increases strength and flexibility among patients with chronic back pain, according to a 2018 study in the journal Clinical Biomechanics.

How to Use Heat

You can use any of the following:

  • Heat Pack. Look for regular or moist heat versions.  
  • Hot shower or bath. This may help relieve morning stiffness to start your day or help you relax and soothe muscle tension before bed.
  • Hot water bottle. You can buy these online or at chemists; they’re made with materials that hold heat longer than regular water bottles.
  • Warm towel. Pop a damp towel in the microwave for 30 to 60 seconds. Make sure it’s not too hot before applying it to your back - it should feel warm and soothing, not hot.
  • Topical Ointments with Heat Effect (Capsaicin). These contain active ingredients which help in promoting blood flow similar to heating effect of heat packs.

How Often to Use Heat

Apply a heating pad, hot water bottle, or warm towel for 15 to 20 minutes at a time.  How often should you do it? That depends on what’s comfortable for you. Dr Goel recommends doing it before bed, and if time allows, once more in the day if possible. If you do use a heating pad, set it on low or medium (not on high), and never go to sleep while the heating pad is on.

When Shouldn’t You Use Heat?

There are some instances that you just shouldn’t use them, says Dr Goel. This includes:

  • You have an open wound. If you put ice or heat on that part of your skin, it may raise the risk of infection. Check with your doctor first
  • Don’t use heat if you have a lot of swelling or a new injury - for example, you’ve just had back surgery or twisted your knee, adds Dr. Goel. In those cases, ice is a better option.
  • You’ve had a previous bad reaction. Not everyone responds the same way to heat. If you found that they made your symptoms worse, skip it and talk to your doctor or physical therapist about other options.

How Zanskar Health Can Help You

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Now available to purchase, Zanskar® Advanced Pain Healing Cream has a unique formulation of natural ingredients like Arnica, Vitamin B6, MSM and Capsaicin, which is trusted by over 20L+ pain sufferers globally. It provides lasting relief from muscle and joint discomfort that you can feel good about. Get your fix before stocks run out - buy now.

You can also gain access to therapeutic exercises and stretches for your condition by downloading the Zanskar Health physiotherapy mobile app. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you, including behavioral and nutritional coaching.

Download our mobile app here 👉 download and track your exercise streak.

Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by Dr Rashi Goel (Senior Physiotherapist at Zanskar Health). This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

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