Dr. Stefano Sinicropi, M.D.

There are a number of ways you can work to resolve back pain or chronic spinal discomfort from the comfort of your home, and one of those ways is by harnessing the power of heat. Warming a specific area of your body helps to open blood vessels, which makes it easier for oxygen-rich blood to get to key areas of your spine. A hot bath or using a heating pad can relieve some types of back pain, but using a heating element correctly can help make it more effective. Below, we take a closer look at how you can use heat to your advantage when it comes to managing back discomfort.

Using Heat To Help Your Spine

When blood is flowing more efficiently to and away from specific structures in your back, muscles are relaxed, oxygen and nutrient delivery is improved and structures can function more ideally. Heating an area with the help of a warm bath or heating pad can be helpful in and of itself, but you can make this process a little more effective in a few ways:

• Do It Regularly – Taking a warm bath after an intense soccer practice can help soothe aching back muscles, but if back symptoms are more persistent, get in the habit of using heat to your advantage a couple of times a week. Like most treatments, consistency is key, so make it a point to boost your circulation a few times a week with the help of a warm bath or heating pad.
• Stretch Afterwards – For maximum effectiveness, take a few minutes to stretch shortly after you’re done with your heating session. Muscles are relaxed and aren’t bothered by circulatory issues, so take some time to expand your comfortable range of motion. The more these structures get used to normal movements and expanded range of motion, the easier these motions will be at other points in the day.
• Use It Before Or After Exercise – Like other passive treatment options, heating your spine shouldn’t be the only thing you do to care for it. Harness the benefits of heating before an exercise or physical therapy routine so that your spinal muscles are more functional heading into activity, or use it to relax muscles that may be tight and sore after a workout.
• Don’t Go Too Hot – Most bathtubs can’t get too hot to comfortably soak in, but a hot tub or a heating pad can irritate the skin if the temperature is too hot or you have direct skin contact with the pad. It doesn’t need to be scalding hot to open up blood vessels and boost circulation, so always check temperatures before getting in and have a layer between the heating pad and your skin.
• Limit Your Sessions To 15-20 Minutes – There’s no real harm in taking a longer bath or using a heating pad for an extended period while you’re reading on the couch, but by 10-20 minutes, your blood vessels are open and you’re not getting a lot of extra benefit from extended use. You’d be better off getting out of the tub or off the couch and pursuing some PT exercises or a stretching routine.

You have options for managing your back pain from the comfort of your home, so don’t overlook the benefits of a heating element. For more tips on how you can manage your back pain on your own, or for help with a different spinal issue, connect with Dr. Sinicriopi and the team at Midwest Spine & Brain Institute today at (651) 430-3800.

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