One of the fastest and most effective ways to relieve acute back pain temporarily and quickly is by putting an ice pack on the pain. Most muscle pain comes from inflammation, and ice reduces swelling, thus relieving pain. Many athletes use the icing method to soothe acute pain after exercising or competing, because it works so well.
In order to get the desired results from icing, you have to do it the right way using the right products. For your back, you will need to look for the right ice packs designed for those muscle areas. Not just any ice pack will do, mainly because you’ll have a hard time keeping it in place, and the placement is necessary for proper swelling reduction. Ice packs for your back are sold online in many sites, or even around town at your local drug store or pharmacy.
You want to ice your back after you are mostly done with movement for the day. The ice will reduce swelling and pain, but it is not a relaxant, like heat is. In other words, it’s not going to stretch out and relax your muscles, so you could actually put yourself at risk for further injury if you ice before exercising again. Wait until you are done.
To use the ice pack, wrap a towel around it so that the cold plastic is not directly touching your skin. Secure it to your back according to the instructions that came with the product. Ice for no more than 15 minutes. You won’t need to ice for longer than that, and usually 15 minutes is just enough time to see some swelling go down. Take a break and then if you need more ice, repeat for another 15 minutes.
Icing works better than over the counter anti-inflammatory drugs because it is applied directly to the source of the pain. While icing, stay in a rested position, and try not to tense your back. Breathe naturally and pay attention to the time.