How Doctors Determine the Reason for Back Pain

If you are experiencing back pain, your doctor may ask you to rate your pain. The scale doctors use ranges from zero to 10, with zero being the lowest pain level and 10 being the highest. The doctor may also want to assess your ability to stand, sit, walk, and lift your legs. Be sure to let your doctor know how your pain affects your everyday life.

What Doctors Learn From Your Pain

Rating your pain and making these movements allows your doctor to determine where your pain is stemming from, how much you can move before the pain causes you to stop, and whether you are experiencing muscle spasms. This information helps your doctor rule out some more serious reasons why back pain develops.

Diagnostic Tests for Back Pain

Your doctor may order laboratory and radiology tests to help identify why you are experiencing pain.

Photo by cottonbro studio

Potential tests:

• Blood tests – If your doctor suspects an infection or arthritis is causing your pain, blood tests may be necessary.
• X-rays – These images can show if you have arthritis or broken bones, as well as if there are variances in the size and shape of your spinal bones (i.e., the vertebrae). However, X-rays cannot show muscle, disc, nerve, or spinal cord problems.
• Computed tomography scans (aka CT and CAT scans) and magnetic resonance imaging (MRI) scans – These tests can reveal problems associated with the muscles, bones, tendons, tissues, ligaments, blood vessels, and discs.
• Electromyography (EMG) – This test measures electrical impulses and determines how well the muscles respond. An EMG helps confirm if spinal stenosis (i.e., narrowing of the spinal canal) or herniated discs are placing pressure on the nerves.

Risk Factors for Developing Back Pain

Although anyone can experience back pain, some factors may increase the likelihood of developing it:

• Being overweight – Excess body weight places unnecessary stress on the back.
• Age – As time passes, each part of our body ages. If age is the reason an individual is experiencing back pain, it usually starts around 30.
• Lack of exercise – Weak muscles in the abdomen and back can lead to back pain.
• Smoking – Since smoking can decrease the flow of blood to the spine, it increases the likelihood of developing osteoporosis. In addition, people who smoke tend to cough more than those who do not. Excessive coughing could result in herniated discs.
• Improper lifting, pushing, or bending – As you lift, always lift with your legs, not with your back. In addition, do not use your feet to push items across the floor. Avoid bending at the waist; squat instead.
• Certain diseases – Arthritis and certain types of cancer can cause back pain.
• Psychological conditions – People who are predisposed to anxiety and depression tend to have a higher risk of experiencing back pain because feeling stressed can lead to tense muscles, which may contribute to back pain.
• Pregnancy – Being pregnant places additional pressure on the lower back. Some women find it helpful to wear an abdominal support garment.

When To See a Doctor for Pain in the Back

This section is for informational purposes. Of course, seeking treatment is always the choice of the individual experiencing back pain.

Typically, back pain gradually improves with home treatment. However, some signs and symptoms indicate that seeking treatment is vital.

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You should definitely seek treatment when:

• The pain remains for several weeks.
• You’re experiencing weakness, tingling, or numbness in one or both legs.
• Your back pain is severe and doesn’t decrease after resting.
• You begin to lose weight for no apparent reason.
• The pain extends to one or both of your legs, and if the pain extends below your knee.

You should seek medical care immediately if your back pain:

• Is causing problems with your bowel or bladder (e.g., incontinence).
• Develops after a blow to the back, a fall, or any other type of accident.
• Occurs with a fever.

Is There a Way To Prevent Back Pain?

According to the World Health Organization (WHO), back pain is the main reason for disability worldwide. Since there are things you can do to help reduce your likelihood of developing back pain, you may be able to avoid becoming one of these statistics.

You can help keep your back strong and healthy by:

• Implementing an exercise routine consisting of low-impact aerobic activities – The exercises you choose shouldn’t strain or jolt your back. Good choices are swimming, walking, and bicycling. Make sure you speak with your healthcare provider before you start any new exercise routine.
• Building muscle strength and increasing your flexibility – Your back and abdominal muscles are your core. These muscles stabilize your spine and pelvis, which helps reduce the likelihood of experiencing lower back pain.
• Keeping your body mass index (BMI) within the recommended range – Excess weight places unnecessary strain on your back muscles.

You can avoid straining or twisting your back by:

• Standing smart – Keep your pelvis in a neutral position.
• Reducing stress on your back – When you have to stand for long periods, consider placing one of your feet on a short footstool. The footstool helps reduce the strain on your lower back. Remember to alternate your feet throughout the day.
• Having good posture – If you stop slouching, you can help decrease the stress on your back muscles.
• Sitting smart – Your chair should have armrests, a swivel base, and good support for your lower back. Consider placing a rolled-up towel or a pillow at the small of your back. This pillow helps your back maintain its natural curve. Keep your hips and knees level. Don’t forget to change your sitting position frequently, at least every 30 minutes.
• Lifting smart – If possible, avoid lifting heavy objects (and people). However, if you have no choice but to lift something heavy, make sure your legs are doing the work. Proper lifting requires that your back be straight and you bend at the knees. Hold whatever you are lifting close to your body. If the object or person you are lifting is awkward or heavy, find someone to help you with this task.

Stop Smoking To Improve Your Back Health and Reduce Pain

Image by Jupi Lu from Pixabay

Once you stop smoking, you will probably cough less, which reduces the likelihood that you will damage the discs in your spine. The stress placed on your back as you cough can cause an intervertebral disc to bulge, herniate, or rupture. In addition, since the nicotine in cigarettes causes the blood vessels to narrow, after you quit, your blood vessels widen, which allows your blood to flow more freely. Supplying the nutrients and oxygen your muscles and organs need faster.

Chances are, at some point in your life, you will experience back pain. Nonetheless, you can help prevent its onset by keeping your core strong, lifting, sitting, and standing correctly, and using products that help reduce the stress on your back muscles (e.g., an abdominal support garment).

Written by

Trina Herron-McMillin, Content Creator and DWCP Founder

Sources:

1. https://www.webmd.com/back-pain/understanding-back-pain-basics
2. https://www.who.int/news-room/fact-sheets/detail/low-back-pain
3. https://health.gov/myhealthfinder/healthy-living/safety/prevent-back-pain
4. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy/art-20046080
5. https://youtu.be/vEBD1bDgJxY?si=rXZY_S7U23t1JE2H
6. https://www.cdc.gov/healthyweight/assessing/bmi/index.html
7. https://www.hss.edu/article_what-are-core-muscles.asp
8. https://www.amazon.com/VIVO-Ergonomic-Adjustable-Standing-STAND-FT01/dp/B0763RMV58

Back Strains and Sprains: Symptoms, Causes, Diagnosis, and Treatment

Image by kjpargeter on Freepik

Strains and sprains of the back are common musculoskeletal injuries. According to experts, up to 80% of people will experience back pain at some point in their lives. Individuals who have a cervical, lumbar, or thoracic strain or sprain should seek medical assistance as soon as possible. An experienced physician can diagnose the injury as well as provide advice about ways to ease the pain and reduce the inflammation. Seeking medical assistance right away increases the likelihood of a timely recovery.

How Do Back Strains and Sprains Differ?

Although the lower back is more likely to sustain a strain or sprain, every level of the spine is at risk. It is possible to have both of these injuries at the same time.

A Back Strain

A back strain occurs due to small tears in the muscle tissue or the overstretching of a tendon. These tears weaken the muscles, and an overstretched tendon causes the spinal column to become less stable. Muscle spasms, inflammation, and pain following a strain are likely.

A Back Sprain

There are different types of back sprains. A back sprain can occur due to the overstretching or tearing of a ligament.

Ligaments create joints by connecting the bones to one another. When a ligament is torn from its connection point, the spinal instability this injury causes can affect other areas of the back.

Where Is the Thoracic Spine?

The thoracic spine (i.e., the mid-back) consists of 12 vertebrae. The first thoracic vertebra is located directly beneath C7, which is the last vertebra of the cervical spine. The final thoracic vertebra sits directly above L1, which is the first vertebra in the lower back.

A Mid-Back Strain or Sprain

If an individual sustains a muscle strain in their mid-back, the tendons that attach the muscles to the chest wall, thoracic spine, and ribs become unstable. These tendons and muscles are responsible for keeping the spine steady while still allowing it to move.

A mid-back sprain results from the ligaments in the thoracic area of the spine becoming detached. This type of injury can cause painful muscle spasms and spinal instability.

The Lumbar Region of the Spine

Since the lumbar region (i.e., lower back) of the spine carries the most weight, especially while twisting, lifting, and bending, individuals frequently experience pain at this level of the spine.

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What Are the Symptoms of a Low Back Sprain or Strain?

The symptoms of a back sprain closely resemble those experienced with a strain.

The signs and symptoms an individual with a back sprain or strain may experience are:

• A loss of strength in the back muscles.
• Pain affecting one side of the back that increases with movement.
• Inflammation or muscle spasms in the back. These spasms typically lead to pain.
• Pain that affects both sides of the back. This pain usually gets worse while moving around.
• The presence of a crackling sound when the affected muscles are touched.

The pelvis, hip, buttock, and hamstring muscles help support the lumbar region of the spine. Therefore, if any of these muscles sustain an injury, tightness and pain may be present across the lower back, hips, and buttocks.

The Progression of a Lower Back Strain

The first few hours following the injury are the most intense, and certain positions or movements can increase the pain.

Movements that may increase pain include:

• Bending forward.
• Standing up.
• Leaning back.

For a week or two, moderate pain and stiffness are present. Pain may increase when making any movements that jar the spine. In addition, holding certain positions can cause the pain to intensify (e.g., standing upright for an extended period of time).

When compared to many of the other types of back injuries, a strain is typically easy to diagnose and treat. The signs and symptoms usually resolve within four to six weeks. However, if the injury includes a torn muscle, recovery can take several months.

Seeking Treatment

Seeking treatment from an experienced physician following an injury is vital to ensuring the best recovery possible.

Signs that indicate a back injury is progressing:

• Two to four weeks into recovery, the pain level increases.
• There is a loss of bladder or bowel function.
• New, unexplained signs or symptoms develop.

If any of these signs develop, it is vital that you seek medical assistance right away.

How Does a Doctor Diagnose a Back Sprain or Strain?

Soft tissue injuries such as these receive the same treatment. Since back strains and sprains are unable to be diagnosed with radiological testing, the doctor typically refrains from ordering diagnostic imaging tests. Nonetheless, if a patient’s symptoms continue longer than expected or become worse, diagnostic imaging may be necessary to determine if the patient has a pinched nerve or some type of disc problem.

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Potential Treatments for a Strain or Sprain

The treatments for sprains and strains are similar. Individuals with these kinds of injuries need to rest the area, and use ice packs to reduce swelling. Additionally, over-the-counter medications can reduce inflammation and ease pain. The use of back support or compression bandages may also be helpful.

Sources:

1. https://www.who.int/news-room/fact-sheets/detail/low-back-pain
2. https://www.umms.org/ummc/health-services/orthopedics/services/spine/patient-guides/anatomy-function
3. https://www.ncbi.nlm.nih.gov/books/NBK539734
4. https://www.visiblebody.com/blog/spine-time-a-guide-to-spinal-anatomy

Myofascial Pain Syndrome vs. Fibromyalgia: How Do They Differ?

Myofascial pain syndrome (MPS) and fibromyalgia (FM) have similar symptoms. Due to their similarities, sometimes these conditions are lumped together as one. Fibromyalgia is systemic, and myofascial pain syndrome is localized. Doctors not familiar with these conditions may mistake one for the other. With a physical exam and a detailed medical history, experienced doctors can distinguish these conditions from one another.

What Causes Myofascial Pain Syndrome and Fibromyalgia?

The reasons an individual develops MPS or FM can be unclear. However, scientists have provided a lot of plausible theories. One possible cause of MPS and FM is central sensitization. When someone has this condition, their brain is always on high alert, which causes them to perceive normal sensations as painful. This pain can be mild or severe.

Stress and sleep disturbances can also contribute to an individual developing MPS or FM. Physical trauma resulting from an injury or strenuous repetitive activity frequently triggers the onset of MPS. Since fibromyalgia is more common in women than men, hormones may play a role in the development of this condition.

Symptom Similarities and Differences Between MPS and FM

As previously mentioned, these conditions do share some symptoms.

Common symptoms of MPS and FM include:

• Fatigue.
• Muscle pain (from mild to severe).
• Headaches.
• Irritable bowel syndrome (e.g., diarrhea or constipation).
• Tingling sensations.
• Numbness.
• Migraines.
• Sleep disturbances.

Symptom differences between myofascial pain syndrome and fibromyalgia include:

• The location of the pain is probably the main difference in the symptoms of these two conditions.
• Muscle tenderness is the main symptom of MPS and FM. However, MPS pain is regional, which means the pain develops in a specific area (e.g., the shoulder or the left side of the neck). With fibromyalgia, the individual experiences pain all over their body.
• Another difference between these two conditions is that an individual who has MPS may only experience pain for a short period of time. However, FM pain is usually chronic (i.e., long-lasting).
• Some similar symptoms are seen more frequently with FM than with MPS. These symptoms include numbness, tingling, and fatigue.

Myofascial Pain Syndrome Trigger Points

An individual with MPS will have small, hard knots or tight muscles in the affected area. Sometimes these knots and tight muscles can be felt just beneath the skin. Typically, the knot itself doesn’t hurt, but upon being pressed, pain radiates to another part of the body. This type of pain is called referred pain.

What Causes MPS Trigger Points To Develop?

A trigger point usually results from a muscle injury that doesn’t heal correctly. Studies indicate that these points develop during the healing process when nerve cells connect to muscle cells. This may be why pressing on a trigger point causes referred pain. Experts aren’t sure why some people heal normally and others don’t.

Fibromyalgia Tender Points

Fibromyalgia tender points are different from MPS in that these points represent muscles that hurt with very little manual pressure. The tender points associated with FM don’t refer pain the way the trigger points with MPS do.

“Poster/PE Fibromyalgia,” by sixteen05design, used under CC BY 2.0 Deed Cropped from the original

What Causes the Tender Points Experienced With FM?

Doctors believe that these tender points result from involuntary muscle contractions (i.e., muscle spasms). These spasms make it difficult for the muscles to get the oxygen-filled blood they need, which leads to a buildup of carbon dioxide and acid. This buildup causes the muscles to continue spasming, increasing the pain level. It is this cyclical event that causes the ongoing pain associated with fibromyalgia.

Diagnosing Myofascial Pain Syndrome and Fibromyalgia

Diagnosing MPS or FM requires a detailed clinical examination. A general practitioner, a pain specialist, or a rheumatologist can perform this exam. The main diagnostic difference between these conditions is the location of tender points in FM and trigger points in MPS.

Methods Used To Diagnose Myofascial Pain Syndrome

An experienced physician can find trigger points simply by pressing on them. Although the pain experienced with MPS is localized, it can be widespread. For instance, the root of an individual’s pain may be along the right side of the neck and back, with the pain referring down the right arm.

A physician can also order a tissue biopsy or magnetic resonance elastography (MRE) to help verify an MPS diagnosis. An MRE identifies stiff body tissues by combining magnetic resonance imaging with low-frequency vibrations.

Diagnosing Fibromyalgia

Most of the time, an individual receives an FM diagnosis based on the patient’s report of widespread pain. In addition, during a physical examination, the physician can press on certain areas to determine if they are tender.

Additional Diagnostic Tests

A physician can use blood tests to rule out other medical conditions that cause pain. One test that can help ensure that an underlying inflammatory process isn’t causing the pain a patient is experiencing is an erythrocyte sedimentation rate (ESR). To rule out thyroid disease, a doctor may order a thyroid-stimulating hormone (TSH) test. When a patient has FM, the results of these blood tests should be normal.

A sleep study can also be used to help diagnose fibromyalgia because many people with this condition experience sleep disturbances.

Potential Treatments Specifically for MPS

Just as with the symptoms, the potential treatments for MPS and FM overlap to some degree. However, there are also important differences between the two.

Trigger-Point Injections (aka Dry Needling)

This treatment loosens up the tight muscle band, which helps reduce pain. A physician inserts a needle into the trigger point itself or several places surrounding it. Sometimes the doctor also injects a pain medication into the area (e.g., lidocaine). These injections aren’t helpful for people with fibromyalgia.

Potential Treatments for Both MPS and FM

Physical Therapy

Spray-and-stretch is a special type of therapy frequently used to treat MPS. During this treatment, a physical therapist sprays a numbing substance on the patient’s muscles while guiding them through a variety of stretching exercises.

Patients with fibromyalgia can benefit from physical therapy because they can learn ways to strengthen their muscles and increase their range of motion.

Improving Posture

Since poor posture can contribute to the symptoms associated with fibromyalgia and myofascial pain syndrome, a physical therapist may be able to help the patient work on improving their posture.

Massage

Therapists can use specific massage techniques to loosen tight muscles, which reduces stiffness and pain.

K-Laser Therapy (aka High-Power Laser Therapy)

The wavelengths of light that the K-Laser uses are designed to enhance the body’s natural healing process. After passing through the skin, this laser enters a variety of cells (e.g., soft tissue, cartilage, ligaments, and nerves) to initiate photobiostimulation.

Photobiostimulation stimulates the release of collagen and endorphins and enhances the body’s natural regenerative functions. This treatment can reduce pain, inflammation, stiffness, and spasms. The goal of this therapy is to eventually normalize damaged tissues.

Oral Medications

Some of the most common medications that people with MPS use include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs), including Advil and Aleve.
• The serotonin-norepinephrine reuptake inhibitor Cymbalta.
• Tricyclic antidepressants (e.g., Elavil).
• Muscle relaxants (e.g., Flexeril).

Medications that people with FM may find helpful include:

• The anticonvulsant Lyrica (pregabalin).
• Antidepressants (Elavil or Cymbalta) may also be helpful.

Photo by Katherine Hanlon on Unsplash

Acupuncture

This ancient Chinese practice is similar to trigger point injections. Although studies about how beneficial acupuncture is for treating MPS are limited, those that exist are promising. Many practitioners and patients report positive results. Acupuncture can also help people with fibromyalgia find relief.

Topical Medications

Topical medications are available in gels, creams, and sprays. Applying pain relief medication (e.g., lidocaine and capsaicin) to FM tender points or MPS trigger points can help reduce pain.

Most of the time, doctors recommend a multidisciplinary approach that includes a combination of medication and therapy.

The only way to find out if you have myofascial pain syndrome or fibromyalgia is to seek medical care from an experienced physician.

Trina Herron-McMillin, Content Creator and DWCP Founder

Back Pain and Spinal Conditions

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Back pain typically results from a spinal condition or an injury. A spinal condition can usually be diagnosed and monitored using radiological studies (e.g., X-rays and magnetic resonance imaging [MRI]). If an individual without a spinal condition experiences pain, radiological imaging may be unable to detect the problem. Common reasons for back pain in these instances include poor posture, bending, twisting, falling, using the back instead of the legs while lifting, or some type of accident (e.g., a car wreck).

A Back Strain or Sprain

Participating in strenuous sports, overusing the back, lifting too much weight, bending or twisting, and muscle fatigue can all damage the soft tissue in the back. This damage can result in inflammation, small amounts of blood seeping into the tissue, muscle spasms, and bruising. Everyday life can be difficult when back pain is present.

• What Type of Pain Is Present With a Back Sprain or Strain?

The pain an individual experiences can include a dull ache and a sharp, deep stabbing or burning sensation. This pain usually subsides within a few weeks. However, if an individual’s ability to heal is impaired or repeated injuries occur, this pain could become chronic (i.e., long-lasting).

• Why Does a Back Sprain or Strain Affect the Way an Individual Walks?

The muscles supporting the vertebrae in the lower back are the abdominal muscles, the side muscles, and the gluteal muscles in the buttocks. Following an injury to a tendon, muscle, or ligament, inflammation leads to pain. Since these injuries cause stiffness, an individual moves around differently. Muscle spasms can also affect one’s posture and positioning. These changes occur as the body attempts to limit the spasms. There are times when an injury to the back even affects an individual’s ability to stand upright.

Hyperlordosis/Swayback

A slight inward curve in the neck and lumbar regions of the spine is normal. However, if an individual has weak muscles in the front of their trunk, these areas may curve too much. These weak muscles may have difficulty supporting the spinal column, thus allowing for additional curving in the lower back. Excessive curvature of the spine is referred to as hyperlordosis or swayback.

Osteoarthritis

This type of arthritis frequently affects the spinal column. Osteoarthritis is the most common form of arthritis. It wears away joint cartilage.

As osteoarthritis progresses, an individual’s cervical spine may hyperextend, leading to nerve pain resulting from spinal nerve compression.

Osteoporosis

This condition results from the demineralization of bones. The U.S. Preventive Services Task Force (USPSTF) recommends that women aged 65 and older have annual osteoporosis screenings. In addition, women under the age of 65 who have increased risk factors for developing osteoporosis need to have annual screenings. Addressing osteoporosis is essential because this condition increases the likelihood of a vertebral compression fracture.

A Spinal Cord Injury

If the spinal column experiences trauma, it could lead to spinal cord damage. When the spinal cord becomes damaged, serious consequences may result. For example, injury to the spinal cord in the lumbar region of the spine may result in paraparesis, which is an impairment in the sensory or motor function of the lower extremities. If there is considerable damage, an individual may become paralyzed from the waist down.

Spinal Stenosis

Photo by Philmarin, Lumbar spine stenosis L4-3-2-1 , licensed under CC BY-SA 3.0

The central spinal canal houses the spinal cord, which is surrounded by spinal fluid. Spinal stenosis refers to a condition in which this canal narrows, causing various symptoms in the extremities. These symptoms include weakness, numbness, and pain. Spinal stenosis can result from rheumatoid arthritis, osteoarthritis, trauma, or Paget disease of the bone. When an individual has spinal stenosis, their symptoms usually improve when they bend forward.

Bulging, Herniated, and Ruptured Discs

The intervertebral discs between the vertebrae are essentially shock absorbers. The inside of these discs is gelatinous and referred to as the internal nucleus pulposus. When pressure is placed on the nerves, they are considered pinched. Therefore, the term pinched nerve refers to a compressed nerve.

• A Bulging Disc

As time passes, the gelatinous material in the discs becomes dehydrated and less flexible. Once this happens, the intervertebral disc cannot absorb the shock and cushion the vertebrae as it did before. This wear and tear allows the disc to begin flattening and spreading outside of its borders. Thus, decreasing the space between the vertebrae it previously cushioned.

As the disc flattens and the space between the vertebrae decreases, an individual may begin to experience bone-on-bone pain.

• A Herniated, Ruptured, or Slipped Disc

Herniated, ruptured, and slipped discs all refer to the same issue. A disc herniation occurs when the tougher layer of the disc cracks, allowing the internal nucleus pulposus to protrude out of its normal space. If this protrusion places pressure on surrounding nerves, the area may begin to swell, and an individual will experience pain.

The symptoms of a herniated disc include pain, weakness, numbness, and decreased reflexes. The severity of the herniation determines which treatment the doctor prescribes.

Spondylolisthesis

This term refers to a complete dislocation of a vertebral bone with anterior displacement over another vertebra. This displacement may increase the pressure placed on the spinal nerves in the area. The pressure results in the development of pain in the parts of the body that the pinched nerve serves.

Ankylosing Spondylitis

This inflammatory disease is also referred to as spondyloarthritis. This disease can cause vertebrae to fuse together, which makes the spinal column less flexible.

Tuberculous Spondylitis

Tuberculous spondylitis is also known as Pott’s disease. This disease is characterized by inflammation of the vertebral bodies and intervertebral discs. This inflammation develops due to an infection resulting from advanced tuberculosis.

Potential symptoms of Pott’s disease include:

• Lower limb weakness.
• Back pain.
• Weight loss.
• Fever.
• Rounded upper back (i.e., kyphosis).

If you have back pain, seeking care from an experienced physiatrist is vital. The sooner you find out why you are having pain, the better. Your solution could be as simple as anti-inflammatory medication or therapeutic massage.

Sources:

1. https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
2. https://www.webmd.com/back-pain/low-back-strain
3. https://www.sepapain.com/services/thoracic-or-lumbar-sprain-or-strain
4. https://spineconnection.org/back-pain-conditions/sprains-and-strains/
5. https://www.mayoclinic.org/diseases-conditions/back-pain/diagnosis-treatment/drc-20369911

Easy To Create Moist Hot Pack

While heating pads are a great option when dealing with certain types of pain, there are times when a traditional heating pad cannot provide optimal thermotherapy (i.e., heat therapy). For this reason, consider creating a DIY hot pack. Heat packs are ideal to use on the neck, over the knee, and around the elbow.

DIY Hot Pack vs. Heating Pad

A do-it-yourself moist heat pack works better than a heating pad when the area receiving therapy requires laying the heat over or around a specific part of the body. For example, a traditional heating pad lacks flexibility and is too big to address muscles on the back of the neck. Furthermore, the pad lacks the volume necessary to be effective. Therefore, to get the most out of heat therapy on the neck, the item transmitting the heat must be flexible and have the volume and weight necessary to reach all the muscles in the neck.

DIY Heat Pack: Your Filling Options

Moist heat is usually more beneficial than dry heat because it can penetrate deeper tissues quicker than dry heat can. 

All the fillings below create a moist heat. Nonetheless, to ensure even heating, only use one type of fill.

Filler options:

• Uncooked rice (any rice will do)
• Buckwheat (whole seeds)
• Flaxseed (whole seeds)
• Oatmeal

DIY Heat Pack: Your Essential Oil Options

Lavender has a calming effect, which makes it one of the most popular essential oils for DIY heat packs.

Blends that boost the immune system are also good options:

• Lemon
• Orange
• Clove
• Cinnamon

Other essential oils to consider include:

• Peppermint
• Eucalyptus
• Sage

How To Create Your DIY Hot Pack

This do-it-yourself hot pack naturally provides moist heat.

What you need to make your DIY heat pack:

• A small cotton pillowcase or a sock to hold the fill. Choose the option that will work best for the area that needs treatment. For example, a sock is ideal for addressing muscles in the neck, and a small cotton pillowcase works well for hip pain.
• Filling: the amount of filling you need depends on the item you use as a container. Typically, anywhere from 4 to 6 cups will suffice.
• A sewing needle.
• Thread or twine.
• Scissors to cut the thread or twine.
• A large bowl.
• Essential oil (optional).
• Rubber gloves (optional). If you are using essential oil and plan to mix it into your fill with your hands, you may want to consider wearing rubber gloves.

Directions:

1. Pour the filling into a large bowl.
2. If you are using an essential oil, add ten drops of the oil to your fill.
3. Mix the oil into the filling before placing it in the sock or pillowcase. If you are using your hands for mixing, remember to wear the gloves.
4. Pour the filling into your container.
5. If you are using a sock, you can tie it off or use twine to close it.
6. If you’re using a cotton pillowcase, use the needle and thread to close it.

Using Your DIY Heat Pack

Once your do-it-yourself hot pack is complete, heat it in the microwave. You must avoid overheating your heat pack because you can burn the filler. Typically, one minute and 30 seconds in the microwave is ideal. Before placing the hot pack on your body, make sure the hot pack’s temperature is suitable.
Place your hot pack on the treatment area for 15 to 20 minutes. Any longer than that could counteract the benefits that heat provides. You can reapply the heat pack every eight hours.

Types of Pain Your DIY Hot Pack Can Help Relieve

Heat therapy helps decrease the pain that is associated with numerous conditions. However, people who have multiple sclerosis (MS) should avoid using heat to relieve pain. Using heat will actually exacerbate the pain an individual with MS is experiencing.

The issues that thermotherapy can help with are:

• Rheumatoid arthritis.
• Osteoarthritis.
• Tense muscles.
• Nerve pain (e.g., sciatica).

Remember that for the first 72 hours after sustaining an injury, you must use ice because heat promotes blood flow, which increases inflammation. 

To learn how to create your own DIY cold pack, please click here.

Sources:

1. https://www.webmd.com/pain-management/when-use-heat-ice
2. https://organized31.com/diy-rice-heat-packs/
3. https://connect.mayoclinic.org/blog/take-charge-healthy-aging/newsfeed-post/using-heat-and-cold-for-pain
4. https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=acn6587&lang=en-ca
5. https://www.morewithlesstoday.com/homemade-heating-pad/