Some advice to help you quickly remember whether to use an ice pack or a heat pack when you're in pain.

1. S H O U L D Y O U U S E
A H E A T
P A C K O R
I C E P A C K ?
S H E F F I E L D P H Y S I O T H E R A P Y . C O . U K

2. Ice or heat packs can be very
useful for easing pain, but an
ice or heat pack in the wrong
place could make your
symptoms worse. If you
don’t know exactly what
heat or cold can do to your
body, then deciding what to
use can get really confusing.
Luckily, we have some
simple tips for you to
remember.

3. is for achey muscles,
chronic pain and tension.
If you have back pain or
feel tired and achey, it's
best to use a heat pack or
get into a hot bath.
is for injuries. We use ice
to help reduce swelling
and inflammation, which
is a normal part of how
your body responds to
injury, but it's painful.
Heat Ice

4. Ice can make muscle spasms
and tension worse.
Heat can make inflammation
worse.
Be cautious about putting heat packs on a swollen
injury. Or getting into a hot bath with a recent
injury.
Don't put an ice pack on a bad back or stiff muscles,
it can increase pain.

5. THINGS TO
REMEMBER:
Don't use ice packs when
you're already cold, or
heat packs when you're
feeling hot.
Your pack should feel
soothing, if it's not
satisfying, stop.
Ice or heat packs are a
temporary measure and
only provide mild relief. If
you are struggling with
pain, seek help from a
physiotherapist.
Don't use an ice pack on
back pain.

6. Thanks for reading, if you found the information helpful,
please share.
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