A herniated disc, also known as a slipped or ruptured disc, occurs when the jelly-like center of a spinal disc pushes through a tear in the tough outer layer. This can cause pain, numbness or weakness in the back and legs. Both heat and cold therapies can provide relief for a herniated disc, but when is each most appropriate?
Quick answers
- Ice is best for reducing acute inflammation and pain from a herniated disc.
- Heat helps relieve muscle spasms and stiffness associated with a herniated disc.
- Alternating hot and cold therapy provides the benefits of both for herniated disc recovery.
- Never apply heat or ice directly to the skin – always wrap in a towel.
- Avoid heat if you have numbness or loss of sensation in the affected area.
When to use ice for a herniated disc
Ice therapy, also known as cryotherapy, should be your first choice for managing pain and inflammation from an acute herniated disc injury. Reducing inflammation can help take pressure off the compressed nerve root, providing fast relief. Here’s when ice works best for a herniated disc:
- Within the first 72 hours after injury or a flare-up of symptoms
- To treat pain and muscle spasms in the back or legs
- Before physical therapy or exercise sessions
- After activities that aggravate your herniated disc
The cold from ice causes the blood vessels to constrict, slowing circulation and reducing blood flow to the affected area. This helps limit inflammation, swelling, and pain. Ice also numbs nerve endings in the area, providing short-term pain relief.
Tips for icing a herniated disc
- Use an ice pack, frozen gel pack or bag of frozen vegetables wrapped in a thin towel.
- Apply ice for 10-15 minutes at a time, several times per day as needed.
- Never place ice directly on bare skin – this can cause frostbite.
- Try alternating hot and cold therapy for best results.
When to use heat for a herniated disc
While ice is best for the initial injury, applying heat to a herniated disc promotes healing during recovery. Heat helps relax tight muscles, increases blood flow, and relieves stiffness. Here’s when heat therapy can help a herniated disc:
- After the first 72 hours when acute swelling has diminished
- Before exercise to warm up muscles and increase flexibility
- After activity to soothe muscle soreness and spasms
- When you have chronic back pain and stiffness
The warmth of heat causes blood vessels to dilate, increasing blood flow to the injured area. This brings oxygen and nutrients that aid healing. Heat also relaxes tight muscle spasms and loosens stiff joints.
Tips for applying heat to a herniated disc
- Use a heating pad, hot water bottle, warm compress, or take a warm bath.
- Apply heat for 15-20 minutes at a time, a few times per day as desired.
- Always wrap heat source in a towel – don’t apply directly to skin.
- Avoid heat if numbness is your main symptom.
Hot and cold therapy together
Alternating hot and cold therapy provides the anti-inflammatory benefits of ice with the pain-relieving effects of heat. Here’s how to safely use hot/cold therapy for a herniated disc:
- Apply ice for 15 minutes to reduce swelling and inflammation.
- Switch to heat for 15 minutes to increase blood flow and relax muscles.
- Finish with another 15 minutes of ice to numb pain.
- Repeat this cycle several times a day for best results.
- Always wrap ice and heat packs in a towel before applying.
This hot-cold-hot pattern constricts then dilates blood vessels, pumping nutrient-rich blood into the injured area. The final ice application prevents rebound swelling. Done consistently, hot/cold therapy can speed herniated disc healing.
Other remedies for a herniated disc
In addition to hot and cold therapy, other natural remedies can ease herniated disc pain and support healing:
- Rest – Avoid strenuous activity and rest the back to allow healing.
- Over-the-counter medications – Anti-inflammatories like ibuprofen can relieve pain.
- Stretching and exercise – Gentle stretches and walking help strengthen the back muscles.
- Physical therapy – Specific exercises will improve mobility and correct poor posture.
- Massage – Helps relax tense muscles that may be aggravating the disc.
See your doctor if these methods don’t provide relief within 2-4 weeks. You may need an epidural steroid injection or surgery for chronic herniated disc pain.
When to see a doctor
Most herniated discs heal well with conservative treatment. But see your doctor right away if you experience:
- Loss of bowel or bladder function
- Numbness in the groin or inner thighs
- Progressive neurological deficits in the legs
- Unrelenting pain lasting over a month
These can indicate the disc is compressing the spinal cord or nerve roots and requires urgent medical attention. Other reasons to see a doctor include:
- Difficulty standing or walking
- Muscle weakness in the legs
- Cauda equina syndrome with saddle anesthesia around the groin
When to avoid heat or ice
While generally safe, heat and ice therapy may not be appropriate in certain situations. Avoid applying heat or ice if you have:
- Areas of numbness – heat/cold sensations may be absent
- Skin conditions like dermatitis or open wounds
- Cold sensitivity or Raynaud’s disease – ice may cause spasms
- Diabetes or poor circulation – monitor skin closely
Pregnant women should avoid prolonged heat therapy which may cause fetal harm. People with sensitive skin can experience burns or frostbite with direct application of heat or ice.
Possible side effects
Heat and ice therapy are low-risk treatments when used properly. But incorrect application can cause problems including:
- Tissue damage – Frostbite or burns from extreme hot/cold on bare skin.
- Nerve injury – Damage from freezing nerves with prolonged, direct ice application.
- Low body temperature (hypothermia) – From extensive cold therapy.
- Rebound swelling – Increased inflammation after ice treatment stops.
Wrap hot and cold packs, limit treatment times, and monitor the skin to prevent adverse reactions.
The bottom line
For acute herniated disc pain, ice is the best option to reduce inflammation. After the initial injury, heat helps relax muscles and increase blood flow to promote healing. Alternating heat and ice provides the benefits of both therapies. While self-care is ideal for most herniated discs, see a doctor for any concerning symptoms or prolonged pain.
| Therapy | Benefits | Drawbacks |
|---|---|---|
| Ice | Reduces acute swelling and inflammation Numbs nerve pain |
Can cause frostbite or nerve damage if misused |
| Heat | Increases blood flow and healing Relaxes muscle spasms |
May increase acute swelling Risk of burns |
| Alternating heat and ice | Provides anti-inflammatory and pain-relieving benefits | Takes more time |
