When should you use heat therapy for pain relief. How does heat therapy work to alleviate different types of pain. What are the best methods for applying heat therapy at home. How long should heat be applied to sore muscles and joints. Are there any risks or precautions to consider with heat therapy.

Understanding the Basics of Heat Therapy

Heat therapy, also known as thermotherapy, is a simple yet effective method for managing various types of pain and discomfort. By applying warmth to specific areas of the body, heat therapy can help alleviate muscle tension, improve circulation, and promote healing. But how exactly does it work?

Heat therapy works by dilating blood vessels and increasing blood flow to the affected area. This increased circulation brings more oxygen and nutrients to the tissues, which can help reduce pain and stiffness. Additionally, heat can help relax muscles and decrease joint stiffness, making it particularly useful for conditions like arthritis and muscle strains.

When is Heat Therapy Most Effective?

Heat therapy is most beneficial for:

• Chronic muscle pain and stiffness
• Joint pain associated with arthritis
• Muscle soreness from overexertion
• Tension headaches
• Menstrual cramps

Is heat therapy suitable for all types of pain? No, it’s important to note that heat therapy is not recommended for acute injuries, such as sprains or fresh bruises. In these cases, cold therapy (cryotherapy) is typically more appropriate to reduce inflammation and swelling.

Different Methods of Applying Heat Therapy

There are several ways to apply heat therapy, ranging from simple home remedies to more advanced techniques. The choice of method often depends on the location and severity of the pain, as well as personal preference.

Dry Heat Methods

Dry heat methods include:

• Heating pads
• Hot water bottles
• Heat wraps
• Infrared lamps

These methods are easy to use and can provide targeted heat to specific areas of the body. They’re particularly useful for treating localized pain in areas like the back, neck, or joints.

Moist Heat Methods

Moist heat methods include:

• Warm baths
• Hot showers
• Steamed towels
• Moist heating packs

Moist heat can penetrate tissues more deeply than dry heat, making it potentially more effective for some types of pain. It’s particularly beneficial for larger areas of the body or for full-body relaxation.

Which method of heat therapy is most effective? The effectiveness of heat therapy often depends on individual preferences and the specific condition being treated. Some people find moist heat more soothing, while others prefer the convenience of dry heat methods. Experimenting with different techniques can help you find what works best for your particular needs.

Proper Application of Heat Therapy

To get the most benefit from heat therapy while minimizing the risk of injury, it’s crucial to apply heat correctly. Here are some guidelines to follow:

1. Check the temperature: The heat should be warm, not hot. If it’s uncomfortable to touch, it’s too hot.
2. Use a barrier: Always place a towel or cloth between the heat source and your skin to prevent burns.
3. Limit application time: Apply heat for 15-20 minutes at a time. Longer periods can increase the risk of burns or skin damage.
4. Frequency: You can repeat heat therapy several times a day, but allow at least an hour between applications.
5. Stay hydrated: Heat therapy can cause sweating, so make sure to drink plenty of water.

How long should heat be applied to sore muscles? The general recommendation is to apply heat for 15-20 minutes at a time. This duration is typically long enough to provide relief without risking skin damage or overheating the tissues.

Heat Therapy for Specific Conditions

While heat therapy can be beneficial for many types of pain, its effectiveness can vary depending on the specific condition. Let’s explore how heat therapy can be used for some common ailments:

Back Pain

Heat therapy is often recommended for chronic back pain, particularly lower back pain. It can help relax tense muscles and improve flexibility. For back pain, a large heating pad or a warm bath can be particularly effective.

Arthritis

For arthritis pain, heat can help reduce stiffness and increase range of motion. Moist heat, such as a warm shower or bath, can be especially soothing for arthritic joints. Heat wraps or heating pads can also be used for more targeted relief.

Muscle Soreness

Heat therapy can be beneficial for muscle soreness, especially when applied 24-48 hours after intense exercise. It can help increase blood flow to the muscles, potentially speeding up recovery and reducing discomfort.

Menstrual Cramps

Many women find heat therapy helpful for relieving menstrual cramps. A heating pad or hot water bottle applied to the lower abdomen can help relax the uterine muscles and reduce pain.

Can heat therapy help with all types of arthritis pain? While heat therapy can be beneficial for many types of arthritis, including osteoarthritis and rheumatoid arthritis, it’s not always the best choice. Some people with rheumatoid arthritis may find that their joints are more sensitive to heat during flare-ups. In these cases, cold therapy might be more appropriate.

Combining Heat Therapy with Other Treatments

Heat therapy can be even more effective when combined with other pain management techniques. Here are some ways to enhance the benefits of heat therapy:

• Gentle stretching: Applying heat before stretching can help improve flexibility and reduce the risk of injury.
• Massage: Using heat before or during massage can help relax muscles and enhance the massage’s effectiveness.
• Pain medication: Heat therapy can complement over-the-counter pain medications, potentially enhancing their effectiveness.
• Physical therapy: Many physical therapy treatments incorporate heat therapy as part of a comprehensive pain management plan.

Is it safe to use heat therapy in conjunction with pain medications? In general, it’s safe to use heat therapy alongside over-the-counter pain medications. However, it’s always best to consult with a healthcare provider before combining treatments, especially if you’re using prescription pain medications.

Potential Risks and Precautions

While heat therapy is generally safe when used correctly, there are some risks and precautions to be aware of:

• Burns: Excessive heat or prolonged application can cause burns. Always use a barrier between the heat source and your skin.
• Skin irritation: Some people may experience skin irritation or rashes from heat therapy, especially with prolonged use.
• Increased inflammation: In cases of acute injury or inflammation, heat can sometimes worsen symptoms.
• Circulation issues: People with poor circulation or numbness should use caution with heat therapy, as they may not be able to sense if the heat is too intense.

Are there any conditions where heat therapy should be avoided? Yes, heat therapy should be avoided in certain situations, including:

• Open wounds or stitches
• Areas with poor circulation
• Regions of recent bruising or swelling
• In individuals with heat sensitivity or certain skin conditions
• During the first 48-72 hours after an acute injury

If you have any underlying health conditions or are unsure about using heat therapy, it’s always best to consult with a healthcare provider before starting treatment.

The Science Behind Heat Therapy

While the use of heat for pain relief has been practiced for centuries, scientific research on its effectiveness is still ongoing. However, several studies have provided insights into how and why heat therapy can be beneficial:

• Increased blood flow: Heat causes blood vessels to dilate, increasing circulation to the affected area. This can help bring more oxygen and nutrients to tissues, potentially speeding up healing.
• Muscle relaxation: Heat can help reduce muscle tension and spasms, which can be a significant source of pain in many conditions.
• Pain gate theory: According to this theory, heat stimulation can help block pain signals from reaching the brain, effectively reducing pain perception.
• Collagen tissue properties: Heat can make collagen tissues more flexible, which may help improve joint flexibility and reduce stiffness.

Does scientific research fully support the use of heat therapy for all types of pain? While there is evidence supporting the use of heat therapy for certain conditions, such as low back pain and osteoarthritis, more research is needed to fully understand its effectiveness for all types of pain. Many of the benefits of heat therapy are based on anecdotal evidence and traditional practices.

Recent Studies on Heat Therapy

Several recent studies have explored the effectiveness of heat therapy for various conditions:

1. A 2016 study published in the Journal of Clinical Medicine Research found that continuous low-level heat therapy can be effective in reducing acute low back pain.
2. A 2017 review in the Journal of Pain Research suggested that heat therapy can be beneficial for chronic low back pain when combined with exercise.
3. A 2018 study in the Journal of Physical Therapy Science indicated that heat therapy can help improve range of motion and reduce pain in patients with knee osteoarthritis.

These studies provide some scientific backing for the use of heat therapy, but more research is needed to fully understand its mechanisms and optimal application for different conditions.

Heat Therapy vs. Cold Therapy: Making the Right Choice

One common question in pain management is whether to use heat or cold therapy. While both can be effective, they work in different ways and are suitable for different situations.

When to Use Cold Therapy

Cold therapy, or cryotherapy, is typically recommended for:

• Acute injuries (within the first 24-48 hours)
• Inflammation and swelling
• Headaches and migraines
• Muscle sprains and strains

Cold therapy works by constricting blood vessels, which can help reduce swelling and numb pain.

When to Use Heat Therapy

Heat therapy is generally more appropriate for:

• Chronic pain conditions
• Muscle stiffness and tension
• Arthritis pain
• Improving flexibility before exercise

Heat therapy works by increasing blood flow and relaxing muscles, which can help alleviate pain and stiffness.

Can you alternate between heat and cold therapy? In some cases, alternating between heat and cold therapy (known as contrast therapy) can be beneficial. This approach is sometimes used in sports medicine to help with recovery after intense physical activity. However, it’s important to consult with a healthcare provider before trying contrast therapy, as it may not be suitable for all conditions.

Innovative Heat Therapy Technologies

As technology advances, new methods of delivering heat therapy are being developed. These innovative approaches aim to provide more targeted, efficient, and convenient heat therapy options:

• Far infrared therapy: This uses light waves to penetrate deeper into tissues than traditional heating methods.
• Ultrasound therapy: While primarily used for imaging, therapeutic ultrasound can also deliver deep heat to tissues.
• Wearable heat therapy devices: These include battery-powered heat wraps and clothing with built-in heating elements.
• Smart heat therapy devices: These can be controlled via smartphone apps, allowing users to adjust temperature and duration more precisely.

Are these new heat therapy technologies more effective than traditional methods? While these innovative technologies show promise, more research is needed to determine if they are significantly more effective than traditional heat therapy methods. In many cases, the choice between traditional and newer methods may come down to personal preference and convenience.

Heat therapy remains a valuable tool in pain management, offering a simple, affordable, and often effective way to alleviate various types of discomfort. Whether you’re dealing with chronic back pain, arthritis, or muscle soreness, proper application of heat therapy can provide relief and improve quality of life. As with any treatment, it’s important to use heat therapy correctly and to consult with a healthcare provider if you have any concerns or underlying health conditions. By understanding the principles and proper application of heat therapy, you can make informed decisions about incorporating this technique into your pain management strategy.

When to Use Ice and When to Use Heat for Aches and Pains

No matter what your fitness level, everyone deals with aches and pains from time to time. From the rec-league warriors and high school athletes to fitness newbies, being active can come with aches, pains and sometimes injuries.

When you find yourself in pain, or groaning a little more than normal when you stand up, it can be a tough to know whether to use ice or to apply heat to get some relief. Here’s some advice on what to do the next time you find yourself feeling a twinge.

WHEN TO ICE

When tissue is damaged (like sprains, strains or freshly pulled muscles) it causes inflammation, creating swelling, which is your body’s way of preventing you from further injuring yourself.

Applying cold is helpful when you want to reduce swelling, inflammation and pain. It can also reduce painful muscle spasms. Be sure to immediately ice a new injury to keep swelling in check and reduce the pain of pressure on the injury.

WHAT YOU SHOULD KNOW

Use an ice pack, a frozen towel, or, even a bag of frozen vegetables – peas and corn work great. Keep the ice on up to 20 minutes at a time, using a towel to avoid direct contact between the ice pack and your skin. Let the area get numb, wait and hour and then you can reapply the cold pack, if necessary. Ice should only be used up to three days following injury. After that, you might want to check-in with your doctor.

Ice application to an acute injury is generally safe. To avoid the risks, limit your usage to 20 minutes at a time and avoid using “super cold” products. Don’t let yourself fall prey to frostbite due to prolonged application to fingers, toes, ears, nose. And avoid nerve injury, particularly the ulnar nerve on the inside of your elbow and the peroneal nerve on the outside of your knee.

WHEN TO HEAT

Heat helps soothe sore muscles that cause back pain or neck pain. It works best for injuries that are at least few days old. Heat opens blood vessels, which can assist the healing process and alleviate some of your pain. Additionally, some arthritis pain from stiff joints can benefit from heat as blood flow increases. Heat can also help loosen muscles when tension headaches strike.

WHAT YOU SHOULD KNOW

Use a heating pad or a warm towel to help relieve muscle aches and tension. Be sure not to cause yourself more pain and avoid burns by using a towel between the heating pad and your skin. As with ice, only apply heat for about 20 minutes at a time.

Keeping these helpful tips in your back pocket will help you get off the bench and back on your fitness track before you know it.

Heat as Therapy for Pain—The Ultimate Guide

A detailed guide to using heat as therapy for acute and chronic pain and recovery from injury

Therapeutic heating — “thermotherapy” for therapy geeks, the opposite of its trendier cousin, cryotherapy — is more useful than most people realize, mainly because muscle is a source of more and worse pain than most people realize, and muscle pain seems to respond well to heat. Muscle pain caused by over-exertion, muscle cramps and spams, and especially trigger points (muscle “knots”) are all common and sometimes severe, but often mistaken for other kinds of problems.

This therapeutic staple has mostly been ignored by science: its benefits are far from proven, and obviously it’s no miracle cure.1 Nevertheless, it’s probably doing more than “just” relieving symptoms. (Not that we should knock symptom relief.2) Everyone should understand heating the same way everyone knows how to put on a bandaid: it is a cheap, drugless way of taking the edge off an amazing array of common painful problems, especially neck and back pain, and maybe more.

Quick safety notes: you should rarely ice low back pain, but heating pads are safe during pregnancy (just avoid directly heating the belly). If you have freshly damaged tissue — obvious trauma, with redness and swelling — you should probably mosey on over to the icing article instead. Not sure when to use ice or heat? Start with this summary: Ice versus Heat for Pain and Injury.

What heat is for: mostly non-inflammatory body pain

Heat is primarily for relaxation, comfort, and reassurance, and taking the edge off several kinds of body pain, mostly duller and persistent pains associated with stiffness, cramping, and/or sensitivity, which can be loosely categorized:

1. Acute soreness from over-exertion: the pain you get after the first ski trip of the season. (Interestingly, not only is heat likely helpful for this kind of pain, it’s almost the only thing that is! More about this below.)
2. Stiffness and pain in specific areas related to osteoarthritis, muscle “knots” or trigger points, and most kinds of cramping/spasm3 (menstrual, neuropathic, restless leg syndrome, for example, or even just stiffness from postural stress). But not, of course, cramps from heat exhaustion!
3. “Hurts all over” pain and sensitivity. There are many kinds, but primarily: fibromyalgia, the rheumatic diseases, drug side effects,4 vitamin D deficiency, and sleep deprivation.

There are many other kinds of pain, of course, but these are the ones most likely to benefit from heat. No one with appendicitis or a 2^nd degree burn wants a nice hot water bottle.

What heat is

not for

Heat will make some conditions much worse. Never apply heat to an infection or fresh injury! Or any other acute inflammation, like a flare-up of arthritis. Just don’t do it! That’s what ice is for: soothing inflamed tissue.

And what’s a “fresh” injury? Any time tissue has been physically damaged, it will be inflamed for a few days, give or take. If superficial tissue is sensitive to touch, if the skin is hot and red, if there is swelling, these are all signs that your injury is still fresh, and should not be heated.5

If there’s no obvious/severe injury or infection, it’s okay to try a heat treatment. But it can be surprisingly unclear!

Sometimes it’s really tough to tell if pain is due to an injury. This is the puzzle at the centre of many chronic pain problems: the distinction between feeling damaged and being damaged. Several kinds of pain exist in a grey area between the two.

The best example is probably muscle strains versus muscle “knots.” A strain is an actual rip in the muscle — physical damage, while a “knot” or trigger point (TrP) is an irritable patch of tissue, probably a micro-spasm (more about this below). The difference between a minor strain and a bad trigger point can be subtle.6 And yet you want to heat the knot, not the strain! Fortunately, if the strain is mild enough that you can’t tell if it’s a strain, it’s probably not a big deal one way or another: just try some heat and see what happens.

But there are many situations where this kind of ambiguity is a challenge, like low back pain.7

If you suspect a muscle strain, but you’re not sure, here’s a good tutorial for helping you sort it out: The Complete Guide to Muscle Strains If back pain is your issue and you’re not sure what’s causing it, get thee to another tutorial: Complete Guide to Low Back Pain And I have an article specifically devoted to helping people understand why heating back pain is usually better than icing it: (Almost) Never Use Ice on Low Back Pain!

Photo by Judit Klein

The hot water bottle: The classic original source of therapeutic heat.

How does heat therapy work?

The next several sections explore different mechanisms and details of how heating might be helpful to people in pain:

• Heat is reassuring, and reassurance is analgesic. (This is applied neurology, not just a psychological effect.)
• Heat can penetrate a few centimetres into tissue, and cells and biochemistry speed up when the tissue temperature rises, which might have therapeutic implications. For instance …
• Heat may have an effect on the common painful phenomenon known as “trigger points.”
• Heat may help soreness after exercise.
• Tiger Balm and similar products are “spicy” not warm, but they might tinker usefully with sensation: a neurological distraction.

Heat is reassuring, and reassurance is analgesic

Our comfort zone is a warm place. And so, almost no matter what kind of pain you have …

To reduce pain, we need to reduce credible evidence of danger & increase credible evidence of safety.

Lorimer Moseley. Explainer: what is pain and what is happening when we feel it? TheConversation.com.

The brain probably interprets a safe source of warmth as good “credible evidence of safety,” for basic psychological reasons related to the environmental and social conditions we evolved in. Cold kills! Hypothermia has been at or near the top of the list of threats to our safety throughout all of prehistory and most of history.8 And we also associate warmth with contact and intimacy — another powerful goodness.

So a nice controlled source of warmth is probably just about the most basic reassuring thing there is. And that’s always good for pain.9 You might mistake this for a psychological effect, and it is in a sense, but it’s more useful to look at it as “applied neurology”: leveraging what we know about how pain neurology works. It’s more akin to triggering a reflex than a mind game.

Some like it hot

How hot is too hot? It depends on your tolerance. Some like it a lot hotter than others. Comic by Jake Likes Onions

Heating depth: how far does it go?

Roughly a degree Celsius or two at a couple centimetres depth, give or take, depending on how and where it’s done.

Scientists have tested this. For instance, in 1998, Draper et al heated subjects’ triceps muscles with hot packs for fifteen minutes, and then checked their temperature with a needle probe — like a very thin meat thermometer (don’t worry, they were anaesthetized).10 They found an average increase of 3.8˚C at a depth of one centimetre, and .78˚ at three centimetres.

I think this data clearly shows that superficial heating is an easy way to modestly increase tissue temperature up to a couple centimetres — which is most of the volume of most muscles — for whatever that’s worth. The 3.8˚C increase in the muscle shallows is something, but .78˚ change at 3cm depth — and a lot of muscle is that deep — is clinically trivial, well within the range of healthy variations in core body temperature.

Heat for trigger points

A trigger point is a small patch of acutely sensitive soft tissue, a poorly understood little patch of sensory misery. They are probably contracted, stagnant, swampy11 sections of muscle tissue — but that’s just a theory.12

However they work, no one doubts that these sensitive spots in muscle are common. They can cause anything from stiffness and dull aching to show-stopping agony. The pain often spreads in confusing patterns, and they grow like weeds around other painful problems and injuries, making them interesting and tricky and incredibly common.

And heat seems to be a particularly good therapy for trigger points. Never formally tested! But plausible.

Pure speculation about why heat might be good for trigger points

Trigger points are probably aggravated by stress, and (as noted above) being warm is a pleasant and comforting sensation, as long as we aren’t overheated to begin with. But it probably goes beyond that …

Relaxation reduces resting muscle tone. You can have “tight” muscles without actually being in frank spasm. There are many degrees of muscle tone between deep relaxation and a charlie horse. Many otherwise healthy people live in a state of uncomfortably high muscle tone, their muscles always a little clenched and exhausted, probably with some specific areas even worse from awkward working postures. This state is inherently uncomfortable, like being tired from exercise — but without the endorphins — and it may be fertile ground for trigger points. If so, any reduction in muscle tone may be quite helpful.

Electric heating pads have been around for as long as we’ve have any kind of electric appliances.

Heat for soreness after exercise

Perhaps the most popular therapeutic reason to get into a hot tub is to try to beat the pain of DOMS (delayed-onset muscle soreness) — that nasty 24–28 hours of muscle pain you get after unfamiliar exercise. But DOMS is mostly invincible. Researchers have proven over and over again that there really is no effective treatment for it.

Except, maybe, heat?

For a long time, “warm underwater jet massage” — hot tub jets — was the only treatment that had ever shown any potential, in a 1995 study.13 But it was a small and flawed piece of research — and most people know from personal experience that a soak in a hot tub may “take the edge off,” but hardly constitutes a miracle cure for DOMS. I mostly ignored that evidence.

In 2006, we got some good science news: more persuasive data, surprisingly good results in treating DOMS in the low back with a “heat wrap,” a wearable device that applies heat for hours at a time.14 Another small study, but this time a more persuasive one. Eureka? Proof needs more data, but this makes it well worth trying heat on your sore muscles after exercise. Happy heating!

Is Tiger Balm hot?

Ointments and balms like Tiger Balm15, RUB A535, and Deep Heat are not really hot, but they do have two things in common with heat — they feel hot, and they cause superficial capillaries to open up as wide as they can.

All these products contain a chemical irritant or rubefacient (and there’s your word-of-the-day). Rubefacients feel hot because they give you a mild chemical burn! Capsaicin is the most classic rubefacient, the active ingredient in most of these products, and it’s literally spicy: it’s the same stuff that makes chilli peppers spicy, on your tongue or your back?

So rubefaciants piss off your skin, in other words.

And that is the only sense in which a rubefacient is heating anything. The product name “Deep Heat” always makes me roll my eyes, because a more truthful name would be Shallow Irritation! “Chemicals that are mild skin irritants may make a patient feel warm,” wrote Borrell et al, “but they will not produce any in vivo temperature rises or any of the physiological effects of heat.”16 The effect is just too superficial.

And is a mild chemical burn helpful in any way? The main rationale for a rubefacient is that it’s a counter-irritant — a neurological distraction from your pain, which is the more general and well-known principle of diffuse noxious inhibitory control. Counter-irritation is a real thing, but it’s not a powerful thing. You could call it another tool for the pain treatment toolbox, but it’s not an impressive tool, maybe just like a small screwdriver or a tack hammer.

Or maybe a crowbar? Capsaicin has actually gotten a lot of high fives and thumps on the back from science.17 It seems likely that some people, for unclear reasons, respond to them much better than others, which boosts the worth-a-try factor.

Some of the effects of capsaicin are more exotic than expected, too — like actually making nerve endings shrivel and retreat.18 Interesting stuff.

Note that many rubefacients also have touted other medicinal and pain-killing ingredients and mechanisms. For instance, garlic is supposed to be good for all kinds of things, salicylates are definitely medicinal in some applications. But of course any such benefits are just bonus prizes that have nothing to do with heating or even rubefaciants, and it’s a rogue’s gallery of mostly unexciting possibilities.

The competition: common pain meds

Over-the-counter (OTC) pain medications19 are probably the only self-prescribed treatment for pain and fresh injury more common than ice/heat, but their risks and benefits could not be more different. They are quite safe in moderation, but there are serious concerns most people are unaware of,20 and the best argument in favour of ice may be the relatively unknown problems with these drugs.

All types of these medications are roughly equally effective for acute injury pain,21 but their benefits may vary for other problems (eg headache, arthritis, chronic pain).

Don’t take any pain killer chronically — risks go up with exposure. acetaminophen is good for fever and pain, and is one of the safest of all drugs at recommended dosages, but it’s surprisingly easy to take too much, which can badly hurt livers22 … and it doesn’t work well (at all?23) for musculoskeletal pain. The NSAIDs might be a better bet: they reduce inflammation as well as pain and fever, but at any dose they can cause heart attacks and strokes and they are “gut burners” (they can badly irritate the GI tract, even taken with food, and especially with booze). Aspirin is usually best for joint and muscle pain, but it’s the most gut-burning of them all. Voltaren Gel: Does It Work? is an ointment NSAID, much safer for treating superficial pain.

Local heating versus systemic heating

There are many ways to heat yourself up, but two broad categories: local and systemic.

Local heating means specific heating: applying a hot water bottle, heating pad, heated gel pack or bean bag to a specific place on the body.

Systemic heating means raising the entire body temperature with a bath or jacuzzi, steam bath, or piping hot shower — basically creating an artificial fever!

For most local heating, I recommend seeking out a large-sized (14 × 27) Thermophore, the Rolls Royce of heating pads: large, heavy, thick, and moist. Yes, moist — they produce a moist heat with “a special tightly-woven fleece blend cover which retains moisture from the air.” If you leave a Thermophore on a plastic surface, there will be beads of water under it five minutes later. The moisture captured from the air by the Thermophore conducts heat far more effectively than a dry heating pad. Luxurious! Both genuine Thermophores (roughly USD $50-100) and cheaper knock-offs (and probably nearly as good) can be ordered online from Relaxus.com, and are also available in some medical supply stores. Of course, Amazon.com has them, too.

Full-body heating in hot tubs, showers, saunas and steam rooms is also often a helpful factor with conditions where emotional stress and/or knots in your muscles are the cause of your troubles, or a significant complicating factor — low back pain is the most obvious example. See Hot Baths for Injury & Pain for tips on getting the most out of your bathtub or Jacuzzi. Believe it or not, many people do not really know how to take a bath! There are several simple tips that can definitely wring more therapeutic value out of the experience. (Adding Epsom salts to a bath is not one of them, however — it’s popular, but probably useless. 24)

Even more localized heating + the relevance of climate and context

A reader question:

Is there a product that heats a very small area, like the size of a trigger point (which I’d say is ~ U.S. dime sized)? I could imagine something, kind of ball shaped at the end … (b) Would heating just that small an area be of some value? I ask because roughly one third of the year (that includes right now), I don’t want to heat a big part of my body, except in the shower. It’s too hot! But I’d heat a very small area.

A home remedy version of this could be heating up a stone, which is easy enough. 

Other than hot stone therapy (which usually involves many stones), there is no such product that I am aware of. (I was going to add “probably because it wouldn’t be efficacious,” but we live in a world of holographic bracelets and detox foot baths; efficacy isn’t exactly a prerequisite for selling something.)

If your environment is too hot for heat to be comforting and reassuring, then it’s unlikely to be helpful, and could even backfire to the extent that it’s actually perceived as a significant threat (although it takes quite a lot of heat to tip over into the threat zone). But it’s a highly idiosyncratic thing. There are people who love to bake themselves in direct sunshine, which I find intolerable. My wife will put a heating pad on under the blankets even in summer, which I cannot imagine tolerating, and her craving for heat surges even higher for treating aches and pains. But I too have suddenly found myself craving the heating pad in warm weather when trying to ease an unusually savage aching.

The threshold between pleasing and annoying definitely moves around!

I am confident that a tiny heater wouldn’t be very “comforting” or “reassuring,” though I find myself hard-pressed to say exactly why. It’s just not big enough to have much of a sensory impact, I suspect.

Although, if you’re cold enough to begin with, even a small source of heat is a comfort! Consider the context of an extremely cold environment — like, say, Canada (my home). Little glove and boot heaters are standard in the stores here, little chemical hot packs that fit in the palm of your hand. They feel great on a cold day, quite pleasant indeed. And those could conceivably be used with a therapeutic intent in a warmer environment.

Bottom line: very localized heating might be worth tinkering with if it seems appealing, but the uses and value are probably quite limited.

Warming with infrared radiation: infrared saunas, especially “far” infrared saunas

Red & infrared radiation on a hand in an infrared scanner. Photo by Yu Chieh Ho.

Infrared radiation is almost light — so close that it is often called infrared “light,” even though it is actually beyond the part of the electromagnetic spectrum that we can normally see. It has a longer wavelength than any visible light. And infrared is radiation is warming — it jostles our molecules — which is why it is also often called heat radiation.

Infrared saunas sound fancy, like they are emitting some kind of special radiation, not just heating rays but healing rays. In fact, an infrared heater is just a … heater. All heaters are infrared heaters, because all radiative heating is infrared. Calling it an “infrared radiation” heater is kind of like calling a lamp a “visible radiation” lamp. If you were to put a space heater in a small cedar panelled room, you would have yourself an infrared sauna.

If any infrared radiation is a healing ray, it’s “far” infrared radiation (farther from visible light, the longest infrared wavelengths). More expensive saunas use far infrared, and it is a bit different. The main advantage of using far infrared is entirely practical: they require minimal shielding, because the heating elements themselves stay almost magically cool while still heating up whatever they paint with their radiation (like you). So they can be built into the walls of the sauna without scorching them (or you). And that’s quite useful.

Manufacturers and resellers universally tout the penetrating quality of far infrared heating. Supposedly longer wavelengths “shine” right through superficial layers of tissue, heating deeper tissues directly, while sunlight heat is almost all in the near infrared that supposedly heats only the outer layer. (And we all know how unsatisfying warm sunshine is. 🙄)

In general, all infrared radiation penetrates tissue to some degree, just like visible light. But heat is heat, and all heat “penetrates” — via conduction. It’s just how it works. If far infrared can shine deeper into tissues — if — then those deeper tissues will get a head start. But those deeper tissues will get warm in a normal sauna too — it just takes slightly longer, via conduction. This is much like the difference between a microwave oven and a conventional oven: either way, food gets heated all the way through, it’s just a matter how efficiently it happens.

But it’s specifically far infrared heating that is usually touted as being particularly penetrative, and I have been unable to find a good source for this claim. The only widely cited source is a 2012 paper that makes the same claim but does not support it in any way,25 making it a classic example of a bogus citation. Even if it true, it is not actually supported by that reference.

Meanwhile, I have found precisely the opposite claim from other more credible experts, who say that far infrared is actually the least penetrative, and even shorter wavelengths don’t penetrate very far, only a few millimetres.26 (They don’t actually cite a source for their statement either, ugh, but the paper is much calmer and more trustworthy overall. If any of my readers can shed any light on this — a better source, perhaps — I’d be grateful.)

If that’s the best I can learn after a lot of searching, then the average sauna-shopper cannot possibly be expected to know what to believe. But for the sake of argument, let’s just say that far infrared is penetrative and then ask the really important science question here: so what if it does? There might be a subtle qualitative difference: that penerating radiative heat is just a little nicer than an intense conductive heating, which often involves temporarily over-heating the skin so that it will “soak in” quicker.

You want microwaves with that?

Far infrared heating is, in fact, almost microwave heating: they are immediately adjacent to each other on the EM spectrum.

Healing rays: is far infrared radiation special?

The only reason to think that “penetrating” heat matters is the idea that there’s something about far infrared radiation that is actually helpful to our biology in some way. And while there is endless speculation and belief that effects like this exist — for instance, there are very closely related beliefs about lasers, infrasound, ultrasound, and electric current — even though most enthusiastic experts concede that we don’t actually know. For instance, Vatansever and Hamblin (cited above) conclude their over-excited review like this:

If it can be proved that non-heating FIR has real and significant biological effects, then the possible future applications are wide ranging.

If. If! I can think of an awful lot of things that would be wonderful if they could be proved! The fact is, no one really has any idea, because not nearly enough good quality research has been done on this topic.

And there’s a more practical problem: claims about far infrared are generally paired with the idea that it has to be “pure” far infrared, exclusively limited to a specific, narrow range of wavelengths. As with tanning beds, these heaters can be made well and deliver the type of radiation that was promised — for whatever it’s worth — but the consumer has no way of knowing. And these are expensive products. The potential for corruption and abuse is obvious, and of course regulation is effectively nonexistent.

Finally, a safety note: it’s not like a high-tech person-warming oven is completely risk-free. Pure thermal injury is possible on the mundane end. But there are more exotic risks, too: if you accept the possibility of positive biological effects, then you have to embrace the possibility of negative ones too. Amateur and overexcited biophysicists often forget this.

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What’s new in this article?

Jul 10, 2020 — New section: “Even more localized heating + the relevance of climate and context.”

2020 — Added substantial section about infrared heating.

2016 — Added evidence of efficacy of NSAIDs for common injuries.

2016 — A series of substantial upgrades, details unlogged.

2007 — Publication.

Notes

1. Garra G, Singer AJ, Leno R, et al. Heat or cold packs for neck and back strain: a randomized controlled trial of efficacy. Acad Emerg Med. 2010 May;17(5):484–9. PubMed #20536800 ❐ This 2010 study showed quite clearly that both ice packs and hot packs were only a little bit beneficial for neck and back pain, and about equally so. But a small therapeutic effect is still valuable, and there are almost certainly situations where it works even better — after all, these were people with acute pain bad enough that they went to the hospital. They may have been a bit beyond the help of a hot pack!
2. Ingraham. Masking Symptoms Is Under-Rated: Masking symptoms,” especially with medications, is often maligned. But sometimes symptoms need masking!  ❐ PainScience.com. 903 words. “Masking symptoms,” especially with medications, is often maligned because it doesn’t “treat the root cause.” But masking symptoms can be a good idea, and it should not be eschewed just because it doesn’t have a real healing effect … because there are very few real healing effects! “Healing” is mainly about removing impediments to natural recovery, like stress on tissues. It’s not dictated by some mythical power to speed healing, but by a strong understanding of the nature of the problem and what pisses it off and impedes recovery. Focus on facilitating natural recovery, and don’t knock a little “symptom relief” along the way.

3. Muscle tension can cause a surprising amount of pain. A leg or foot cramp is a common and extreme example, where no one has any doubt of the cause of pain. But imagine a muscle spasm much less strong, but lasting for days and days — or years! Although superficially a simple concept, there are actually several physiological mechanisms by which muscle can become shortened and painful for a long time, some well understood and straightforward (spasticity from neurological diseases), while others are quite mysterious (like spasms people are born with, as in torticollis or wry neck).

   One excellent example of neuropathic spasticity is the “MS hug”: a symptom of multiple sclerosis that feels like a painfully tight band around the chest, often experienced long before diagnosis. Although the feeling of constriction is the classic symptom, many patients also just experience widespread pain in the chest wall.

4. Several drugs make muscles hurt, but the most notorious are the statins (cholesterol-reducing drugs) and bisphosphonates (for osteoporosis). In some people, these act like muscle poisons.
5. Here’s an example of what can happen when you heat an inflamed injury: When I was still in school, and my father had not yet learned to call me before asking a doctor about his aches and pains, he went to a drop-in clinic following a traumatic knee injury. The physician on duty prescribed heat! That was wrong, and the results spoke loud and clear: my dad’s knee swelled dramatically, outrageously, causing severe pain and immobility.
6. Some rips aren’t as sudden and obvious as you might expect, and trigger points can flare up faster than you expect. They also probably occur together: a TrP may be why the muscle tore in the first place, or it could crop up in the aftermath, or it could simply feel like a tear.
7. In low back pain — infamous for being frustratingly chronic — strains and trigger points are both common, but there are also many other potential sources of pain. So it’s much more difficult to know if heat is a good idea than it is with, say, thigh pain.
8. Obviously heat kills too, but much, much less frequently. Humans can survive almost any amount of heat as long as we can get some shade and water and don’t have to overexert ourselves. Cold kills relatively effortlessly!
9. Ingraham. Mind Over Pain: Pain can be profoundly warped by the brain, but does that mean we can think the pain away?  ❐ PainScience.com. 12761 words. Modern pain science shows that pain is a volatile, unpredictable experience that is thoroughly tuned by the brain and often overprotectively exaggerated. If the brain controls all pain — and it really does — maybe that means we can think pain away? Probably not with pure willpower or an attitude adjustment, no, but we may be able to influence pain, indirectly, if we understand it — a few Jedi pain tricks. This isn’t about treating the root causes of pain, but tinkering with pain sensation and perception itself. Pain is fundamentally an alarm, the challenge is to convince our brains that there’s no need for an alarm, or not such a loud one. We can probably do that with methods like increasing confidence through education about pathology and pain itself (“Explain Pain”), avoiding nocebo, limiting “pain talk,” and many more. These are not easy or straightforward paths to pain relief, but all of them have potential, and are grounded in modern pain science.
10. Draper DO, Harris ST, Schulthies S, et al. Hot-Pack and 1-MHz Ultrasound Treatments Have an Additive Effect on Muscle Temperature Increase. J Athl Train. 1998 Jan;33(1):21–4. PubMed #16558479 ❐ PainSci #54111 ❐
11. Shah JP, Danoff JV, Desai MJ, et al. Biochemicals associated with pain and inflammation are elevated in sites near to and remote from active myofascial trigger points. Arch Phys Med Rehabil. 2008;89(1):16–23. PubMed #18164325 ❐

    This significant paper demonstrates that the biochemical milieu of trigger points is acidic and contains many pain-causing metabolites. For much more information about this, see Toxic Muscle Knots.

    (See more detailed commentary on this paper.)

12. “Trigger points” are controversial, although published expert opinions criticizing the concept remain relatively scarce. This article does not get into the controversy, but it’s important to acknowledge it. The bottom line is that people do suffer from a painful phenomenon (very sensitive spots), and no one disputes that — they just dispute what to call it, how it works, and how to treat it! If you want to learn more about the controversies, see: Trigger Point Doubts: Do muscle knots exist? Exploring controversies about the existence and nature of so-called “trigger points” and myofascial pain syndrome
13. Viitasalo JT, Niemela K, Kaappola R, et al. Warm underwater water-jet massage improves recovery from intense physical exercise. Eur J Appl Physiol Occup Physiol. 1995;71(5):431–8. PubMed #8565975 ❐
14. Mayer JM, Mooney V, Matheson LN, et al. Continuous low-level heat wrap therapy for the prevention and early phase treatment of delayed-onset muscle soreness of the low back: a randomized controlled trial. Arch Phys Med Rehabil. 2006 Oct;87(10):1310–7. PubMed #17023239 ❐
15. Ironically, tigers really hate Tiger Balm.
16. Borrell RM, Parker R, Henley EJ, Masley D, Repinecz M. Comparison of in vivo temperatures produced by hydrotherapy, paraffin wax treatment, and Fluidotherapy. Phys Ther. 1980 Oct;60(10):1273–6. PubMed #7443789 ❐
17. Derry S, Sven-Rice A, Cole P, Tan T, Moore RA. Topical capsaicin (high concentration) for chronic neuropathic pain in adults. Cochrane Database Syst Rev. 2013;2:CD007393. PubMed #23450576 ❐
18. Kennedy WR, Vanhove GF, Lu SP, et al. A Randomized, Controlled, Open-Label Study of the Long-Term Effects of NGX-4010, a High-Concentration Capsaicin Patch, on Epidermal Nerve Fiber Density and Sensory Function in Healthy Volunteers. J Pain. 2010 Jun;11(6):579–587. PubMed #20400377 ❐
19. There are four kinds: acetaminophen/paracetamol (Tylenol, Panadol), plus three non-steroidal anti-inflammatories (NSAIDs): aspirin (Bayer, Bufferin), ibuprofen (Advil, Motrin), and naproxen (Aleve, Naprosyn).
20. Science Based Pharmacy [Internet]. Gavura S. How risky are NSAIDS?; 2015 Jul 25 [cited 16 Aug 18].
21. Hung KK, Graham CA, Lo RS, et al. Oral paracetamol and/or ibuprofen for treating pain after soft tissue injuries: Single centre double-blind, randomised controlled clinical trial. PLoS One. 2018;13(2):e0192043. PubMed #29408866 ❐

    In a test of ibuprofen vs paracetamol for hundreds of soft tissue injuries, there was no significant difference in the modest benefits or side effects, contrary to some past evidence and the widely held medical belief that ibuprofen is better for injuries (inflammation). It’s possible that placebo is powering the effects of both medications, and that’s why they were equal, but it’s impossible to know without a control group for this study. Note that the superiority of these medications is probably variable and not as clearly established as you might think.

22. FDA.gov [Internet]. Acetaminophen and Liver Injury: Q & A for Consumers; 2009 Jun 4 [cited 16 Aug 31].

    “This drug is generally considered safe when used according to the directions on its labeling. But taking more than the recommended amount can cause liver damage, ranging from abnormalities in liver function blood tests, to acute liver failure, and even death.”

23. Machado GC, Maher CG, Ferreira PH, et al. Efficacy and safety of paracetamol for spinal pain and osteoarthritis: systematic review and meta-analysis of randomised placebo controlled trials. BMJ. 2015;350:h2225. PubMed #25828856 ❐ PainSci #54220 ❐
24. Epsom salt in your bath is cheap and harmless and it makes the water feel “silkier,” but it’s unlikely that it has a therapeutic effect on aches and pains. Magnesium supplementation might be helpful for some patients with some kinds of pain, but not many others, and it’s doubtful that it can soak through the skin, and it definitely doesn’t “detox” anything. The soothing heat of a nice bath is probably the main source of health benefits. The case for the healing powers of Epsom salt is mostly made by people selling the stuff, or recommending it as casually and imprecisely as an old wives’ tale. See Does Epsom Salt Work? The science and mythology of Epsom salt bathing for recovery from muscle pain, soreness, or injury.
25. Vatansever F, Hamblin MR. Far infrared radiation (FIR): its biological effects and medical applications. Photonics Lasers Med. 2012 Nov;4:255–266. PubMed #23833705 ❐ PainSci #52578 ❐

    This is a lousy paper. The authors clearly have rose-coloured glasses on when it comes to infrared radiation. They repeat the assertion that far infrared radiation can “penetrate up to 1.5 inches (almost 4 cm) beneath the skin”… but, appallingly, provides no additional detail or source, even though it’s a very important point. And yet it appears that their statement has been taken as gospel by most everyone in the infrared sauna business. This is a familiar scenario, and there have been quite a few cases where publication of a paper like this was arranged by an industry specifically so that it can be cited in marketing materials. Just sayin’.

26. International Commission on Non-Ionizing Radiation Protection. ICNIRP statement on far infrared radiation exposure. Health Phys. 2006 Dec;91(6):630–45. PubMed #17099407 ❐
    

    The three infrared spectral bands roughly distinguish between different penetration depths into tissue, which are strongly dependent upon water absorption. IR-A radiation [near infrared] penetrates several millimeters into tissue. IR-B penetrates less than 1 mm, and at the penetration depth (1/e) is least (approximately 1 􏰋m) at wavelengths near 3 􏰋m, where water has its highest absorption peak. IR-C [far infrared] does not penetrate beyond the uppermost layer of the dead skin cells, the stratum corneum.

PainScience.com/heating
PainScience.com/heat_for_pain
PainScience.com/thermotherapy

linking guide

How to Apply Heat Therapy for Your Sciatica Symptoms

While it may seem logical to apply heat to the area where your sciatica feels worst—like the back of your thigh or your calf, these areas are not the source of your pain. Sciatic nerve pain originates from your rear pelvis and the lower back, and heat therapy works best when applied to this region.

Sciatica Causes and Symptoms Video

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The symptoms of sciatica radiate from the lower back to the buttock, thigh, and leg.
Watch: Sciatica Causes and Symptoms Video

Heat therapy is easily available, simple to use, and can provide immediate relief from the shooting sciatic nerve pain in your leg—read on to learn how.

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Apply heat to your rear pelvis

As a general rule, it is best to apply heat therapy to your rear pelvis—the area where your sciatic nerve roots (the spinal nerve roots L4 to S3¹ that branch off the lower spinal cord) originate. You feel sciatic nerve pain, numbness, and/or weakness when one or more of these nerve roots become inflamed, irritated, or compressed. The symptoms then travel down your leg along the path of the long sciatic nerve. ²

See Sciatica Symptoms

The symptoms of sciatica may be relieved or reduced, almost immediately and effectively, by the soothing effect of heat on the lower back.

See How to Apply Heat Therapy

Heat therapy encourages healing in sciatica

When you apply heat to your rear pelvis, it typically^3,4:

• Causes your blood vessels to dilate and supply more blood, oxygen, and nutrients—promoting healing
• Decreases tension and spasm in your muscles, which contributes to pain, by relaxing your muscle fibers
• Reduces the tightness in painful muscles and increases the range of motion of your lower back

Heat therapy helps break the pain-spasm-pain cycle, where pain causes your muscles to spasm as a protective response, and those spasms, in turn, cause more pain.⁴

Watch Video: What Is Your Back Muscle Spasm Telling You?

Easy-to-use heating aids

Several heating aids are available, which you can use at home, while driving, or at work. Here are a few simple options:

Newer techniques include using heat from infrared radiation, which can be obtained from pads, mats, or clothing. While some of these materials need an external power source, others emit infrared radiation by activation through body heat.⁶

If your sciatica pain recurs often, try keeping a heating pad near your bed, which you can use as soon as you wake up. By loosening your tissues and improving your blood circulation soon after waking, you can prevent sciatica from starting or flaring once you get up and begin to move around.

Watch Sciatica Treatment Video

Warnings and precautions while using heat therapy

When using heat therapy, the heat source should be warm, as tolerated, and not hot. As a general rule, heat therapy can be used for 15 to 20 minutes, with breaks in between to avoid skin damage. Overuse of heat therapy may cause burns, scalding, or ulcers. It is a smart idea to place a cloth barrier between your skin and the heat source (unless the heat source is a patch designed to stick to skin). It is also advisable to avoid laying directly on the heat source to prevent trapping of additional heat and potentially causing skin damage or permanent changes in skin color.

If you have specific medical conditions, such as multiple sclerosis, poor circulation, spinal cord injuries, diabetes mellitus, and/or rheumatoid arthritis, it is advised to avoid heat therapy. Heat in these conditions may cause excessive burns, skin ulceration, and/or increased inflammation.³

Bonus tip: Stretch after using heat therapy to strengthen your lower back

While heat therapy may help you find quick relief from your sciatica symptoms, it is best used as part of a broader treatment plan that typically includes stretching and other targeted exercises.

Read more about Sciatica Treatment

When you experience pain relief after using heat therapy, try to perform simple lower back stretches. Stretches and targeted exercises can help prevent sciatica from recurring, by relieving the sciatic nerve compression, strengthening your tissues, and improving the flexibility in your lower back.

See Physical Therapy and Exercise for Sciatica

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Use these tips today to see if the benefits of heat treatment help improve your sciatica symptoms. For long-term pain relief, add an exercise program or regular walking to your everyday routine.

See Slideshow: 9 Exercises for Sciatica Pain Relief

Learn more:

Cold and Heat Therapy for Sciatica

Everyday Activities to Relieve Sciatica

References

• 1.Giuffre BA, Jeanmonod R. Anatomy, Sciatic Nerve. [Updated 2018 Dec 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482431/.
• 2.Davis D, Vasudevan A. Sciatica. [Updated 2019 Feb 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507908/.
• 3.Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine. 2014;127(1):57-65. doi:10.1080/00325481.2015.992719
• 4.Lowe W, Chaitow L. Thermal modalities as treatment aids. In: Orthopedic Massage. Elsevier; 2009:27-42. doi:10.1016/b978-0-443-06812-6.00003-9
• 5.Dehghan M, Farahbod F. The efficacy of thermotherapy and cryotherapy on pain relief in patients with acute low back pain, a clinical trial study. J Clin Diagn Res. 2014;8(9):LC01–LC4. doi:10.7860/JCDR/2014/7404.4818
• 6.Tsai SR, Hamblin MR. Biological effects and medical applications of infrared radiation. J Photochem Photobiol B. 2017;170:197–207. doi:10.1016/j.jphotobiol.2017.04.014

Home Care Instructions: Using A Heating Pad

Home Care Instructions: Using A Heating Pad

One of the best sources of relief for muscle and joint pain is a heating pad. The strained and overused muscles can find significant relief when applying heat. Using common material around your house, there are quick and easy ways to make your own heating pad to soothe away the pain in your joints and muscles.

The main benefit of heat therapy is the increase of blood flow to the painful areas. Blood vessels open up when heat is applied, this allows increased blood flow to the injured or sore areas, increasing the oxygen as well as flushing away the metabolic waste. It is common knowledge that heat will relax muscle spasms by relaxing the muscles, tendons and ligaments.

To use heat therapy at home does not require you to go out and buy an electric heating pad. You can make two different heating pads with common material around the house.

HOME HEAT THERAPY INSTRUCTIONS

Before we describe the two common methods of using a heating pad at home, here are the basic instructions to using home heat therapy.

Apply to affected area for NO LONGER than 15 minutes. Use a layer of towels between your skin and the heating pad.  Remove for at least 1 hour then repeat. 2-3 applications a day is advisable. Dry electric heating pads are not recommended.

HOW TO MAKE YOUR OWN HEATING PAD

Making your own heating pad: Method 1

1. 1. Wet two hand towels with water, squeezing out the excess water until they’re just damp.
2. 2. Put one towel in a zip lock type bag, make sure to leave the bag open.
3. 3. Place the bag in the microwave and heat on high for one – two minutes.
4. 4. Remove the bag – be careful – it will be hot!
5. 5. Seal the zip lock type bag and wrap the other damp towel around the bag.
6. 6. Apply your homemade heating pad to the sore area no longer than 15 minutes.

Making your own heating pad: Method 2

1. 1. Find a pair of unused socks. Make sure they are not synthetic material.
2. 2. Fill one sock with uncooked rice. Leave room at the top to close the opening.
3. 3. Place this sock, opening first, into another sock. Close off the opening.
4. 4. When ready to use, microwave on high for approximately 2 minutes.
5. 5. Remove from microwave (CAUTION: It is hot!) and apply to affected area.

If your pain lasts longer than 4-6 days, consult our office. It is probably more than a simple ache or pain. Call (314) 731-4383 or CLICK TO CALL NOW

Cold and Heat Therapy To Treat Pain

Heat boosts the flow of blood and nutrients to an area of the body. It often works best for morning stiffness or to warm up muscles before activity. Cold slows blood flow, reducing swelling and pain. It’s often best for short-term pain, like that from a sprain or a strain.

But does it matter which one you use for an injury? This article will help you sort it out.

When Either Heat Or Cold Will Do

Soothe aches and pains caused by conditions like osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia, and neck pain with either heat or cold. Each can give you relief from these symptoms:

• Muscle aches, spasms, and pains
• Lower and upper back pain
• Stiff, swollen, or tender joints
• Neck stiffness
• Finger, hand, or wrist pain
• Knee pain

For short-term pain relief of any of these conditions, apply a hot or cold compress using any of these items:

• An electric heating pad
• A gel pack that can be microwaved or frozen
• A bag of ice or frozen vegetables
• A washcloth or small towel soaked in hot or cold water (wring it out, fold it, and apply to the sore area)

Whether you use heat or cold, be sure to wrap the pack in a thin towel to help protect your skin.

Apply to the painful area for 15-20 minutes several times each day.

Whether you use heat or cold, you may notice your skin looks a little pinker after applying the compress. That’s normal, but let your skin return to its normal color and temperature before applying fresh ice or heat.

Call your doctor if you notice any of the following signs after removing the compress. These symptoms mean the temperature was too extreme and may have caused skin damage:

• Skin that’s purplish-red, dark red, or a spotty red and white color
• Hives
• Swelling
• Blisters

Hydrotherapy

Showers and baths aren’t just for mornings. When you’re hurting, stand under or settle into warm water for a few minutes to help soothe and relax you. (If you’re over 70 or have heart problems, check with your doctor before getting into a hot tub.)

Try a warm shower or bath before you exercise to help loosen joints and muscles.

Use cool water after exercise to help calm deep, burning pain and reduce inflammation.

Warm Clothes

Want an easier — and less painful — start to your day? Warm your clothes in the dryer for a few minutes before you put them on. The heated garments may help ease morning pain and stiffness.

Heated Wax Therapy

Another way to apply heat — especially to hands, elbows, and feet — is warm, melted paraffin.

You can buy paraffin wax kits at your local drugstore or beauty supply. A heated container safely melts the wax and mineral oil to make a paraffin bath. Dip your achy body part into the bath several times to build up a warm layer. Take it out of the bath, and cover it with plastic and wrap in a towel for 10-15 minutes until the wax cools. Unwrap and peel the wax away.

To avoid irritation and pain, make sure the skin that you treat has no cuts or sores.

The Best Heating Pads For Sore Muscles, Pain Relief, Stress Relief

Products featured are independently selected by our editorial team and we may earn a commission from purchases made from our links; the retailer may also receive certain auditable data for accounting purposes.

Nearly everyone will experience sore muscles in their lifetime, and as most people know, it’s far from a one-time occurrence. Luckily, there are as many pain-alleviating options as there are ways to agitate your muscles. One of the best ways to ease muscle discomfort is through heat therapy, though the sheer variety of heating pads can often leave people confused. Whether you’re dealing with neck and shoulder pain, cramps, or post-workout aches, we’ve selected the best heating pads for a variety of situations. 

How Does a Heating Pad Work?

Using a heating pad is simple. Applying heat to your aching muscles boosts your blood circulation, which promotes the travel of much-needed oxygen to your joints and muscles. This process relives inflammation, improving overall comfort. Plus, the heat from a good heating pad relaxes your muscles which causes stiffness in the body to subside. While heating pads cannot cure medical conditions, they help make you more comfortable if you are dealing with pain as a result of your condition. They are especially helpful with lower back pain, arthritis, and muscle spasms. 

Which Heating Pad Is the Best for Me?

You don’t have to settle for a one-size-fits-all heating pad. Many heating pads are designed with particular parts of the body in mind. If you are dealing with an injury, it’s best to select a heating pad that’s made for the afflicted area, like your shoulder, neck, or back.

However, if you are prone to muscle cramps or spasms, you will be better off choosing a versatile heating pad. Heating pads that have a flat, rectangular design can be applied to different body parts with ease.

If you struggle with arthritis or you like to give your muscles and joints extra care after an intense workout, then a wrap-around heating pad designed especially for joints will serve you best.

Knowing which heating pad is best for you comes down to knowing your body and its needs. We’ve selected four heating pads that will help you provide yourself with maximum comfort.

1. Sunbeam Heating Pad for Neck and Shoulder Pain Relief

Fuzzy like a blanket, this electric heating pad is contoured to fit around your neck and shoulders. The collar is adjustable, so you can find a snug fit that’s just right for you. The pad itself measures 22 by 19 inches, and the fabric cover comes off so you can throw it in the washing machine. All its cozy features are just an added bonus on top of its heat therapy capabilities: The heating pad has four different heat settings, helping you get the relief that you need.

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2. MIGHTY BLISS Large Electric Heating Pad

The Mighty Bliss electric heating pad measures 12 by 24 inches. Its rectangular design gives the heating pad flexibility, so it can provide relief to all different parts of your body. You can throw it over your shoulder after a hard upper body workout, place it over your stomach to help with cramps, or place it in between a chair and your lower back to ease your pain. The pad heats up within seconds, which is great for those times when you need immediate relief.

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3. AllerGo Neck Heating Pad

Nothing ruins a day like waking up with a stiff neck. But as long as you have AllerGo’s heating pad on hand, quick relief will always be accessible. This heating pad is perfect because it’s hands-free and gets right to the source of your discomfort.

It offers three levels of heat and has built-in technology that prevents it from overheating. We also appreciate that this wrap is work-friendly – it’s powered by a USB charge, which means that you can plug it into your laptop or desktop as you work.

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4. Carex Health Joint Wrap

This is a classic, simple heating pad that’s super flexible. Simply microwave it and then wrap it around your joints – or muscles – that are bothering you. Velcro helps it stay in place, but it doesn’t limit your mobility. You can still move around while wearing the wrap, without hindering its ability to deliver relief. This wrap is a great option if you’re dealing with arthritis, or if you’ve pulled a leg muscle at the gym.

Prefer a cold compress? Stick this pad in the fridge for a few minutes and use it as a cooling pad.

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Carex Health Joint Wrap
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Best Heating Pads This 2020: Fight the Cold, Muscle Cramps, and Others

Urian B., Tech Times

05 November 2020, 12:11 pm

Heat pads are a great technological answer to an otherwise very physical discomfort. Muscle pains and other physical discomforts are still muscle-related. This can also be used during cold nights when even the heater does not do a sufficient job at keeping the body warm.

One thing that the cold and muscle cramps have in common is that one of the basic remedies to them is a simple hot compress. If this does not do the trick, it’s best to use a heating pad in order to properly warm up those muscles or keep yourself from freezing.

Before picking out the best heating pads this 2020, it is important to know the different types of heating pads to choose from.

Here are the four types of heating pads:

1. Infrared heating pads

This particular type of heating pad uses infrared to power its heat waves to reach deeper into the skin and be able to penetrate the soft muscle tissue located about 2-3 inches in.

2. Electric heating pads

Electric heating pads usually use household current to heat it up. The heating uses a pretty basic electric pad that seldom goes deeper than about a quarter of an inch making its way just below the skin. This, however, is not going to be enough to heat up the muscle tissue. Be careful, this could damage the skin if left for a long time.

3. Moist heating pads

Moist heat pads need to first be soaked, or in some instances filled, with water in order for them to be applied. While the pads are generally considered a little bit more effective in comparison to electrical pads, they won’t be able to go deeper than skin level. Make sure to have a number of layers of fabric between the heating pads and your skin to avoid burning.

4. Microwave heating pads

Last but not the least, microwave heating pads can be heated up directly by using a microwave, like the name suggests. These are made up of insulating fabric and are filled with buckwheat, wheat, flax seeds, etc. Although only skin level, it’s good enough to keep you warm through the night.

What other benefits do heating pads have?

Heating pads can be a part of heating therapy which has been done even during ancient times. According to an article by Gadgets-Reviews, thermotherapy has a significant scientific research backing it up listing a few different conditions that it can alleviate:

1. Arthritis

Thermotherapy as well as cryotherapy has said to have proven itself as an effective palliative therapy in the actual treatment of rheumatoid arthritis.

2. Fibromyalgia

Heat therapy has proven to help patients that have fibromyalgia through warm temperatures that elicit vasodilation, the stimulation of blood flow, and also the oxygenated muscle tissue. All of the said processes are necessary in alleviating chronic pain that is associated with fibromyalgia.

3. Muscle spasms & musculoskeletal injuries

Tropical heat therapy is said to be beneficial for those suffering from musculoskeletal injuries or muscle spasms since the heat is said to increase the body’s blood flow and also the elasticity of its connective tissue, based on the currently available scientific data.

4. Lower back pain

According to a particular study that was published by the journal of Clinical and Diagnostic Research, heating therapy has been able to cause lower back pain to be relieved.

5. Cramps

Due to the similar medical conditions reportedly solved by heating pads, it is safe enough to assume that the therapy also helps alleviate certain pains that are associated with cramps.

6. Mental therapy

It is well known that heating pads alleviate stress and an interesting article that was published by the NY Times told a story about how a heated pillow was put on the side of a widowed woman’s side where the husband once slept before passing. It is said to also help with PTSD.

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The best heating pads this 2020

In order to find the perfect heating pad for you, it is important to assess what your need really is and go from there. The convenience of the pad is also important as most people do not have the time nor energy to go through such a thorough process.

The mighty bliss definitely works best for certain concentrated areas of the body. Just like a normal towel heated up and put on concentrated parts of the body would, this particular electric heating pad could make the cramps go away. Although not sufficient for heating a cold night, this is especially good for shoulder pains.

This heating pad is designed to be a sort of “on-the-go” kind of remedy which is really easy to bring to the gym, to after sports, or basically to use once you get home from work. The convenience that this heating pad offers makes it really easy to sit back, relax, and target certain parts of your body.

Specifically for the neck and shoulders but can be used for other things, this particular heating pad can be worn indoors while working, watching TV, eating dinner, or anything else. It’s easy to slip on and heats up pretty fast.

This is another heating pad for the neck and shoulders and although it does not heat all the way, it still gets pretty close to the spot. The heating pad works by targeting the upper part of your back, your neck, and your shoulders all at once alleviating the tension on those parts.

This lightweight heating pad is another convenient one that can be used in the car just in case there’s a need for heat if your hands or other parts of your body get too cold. It’s also very comforting so it should do really well while sleeping.

Related Article: 5 Best Two-Way Radios of 2020 For Hiking to Hunting PLUS Why Choose Them Over a Cellphone

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Written by Urian Buenconsejo

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90,000 Medical consultations

ACUTE PAIN

Acute headache with weakness in the limbs

Place the patient in serious condition on a flat surface, turn his head to one side (if there is no suspicion of a spinal injury!) And monitor the patency of his airways – promptly free his mouth and nasopharynx from saliva, mucus and vomit.

Acute pain in the abdomen

In case of sudden abdominal pain, never use a hot water bottle

This is dangerous! do not take pain relievers and laxative tablets! If the pain is severe, you can apply cold for a short time.

Acute lower back pain

Pain in the lumbar region can have two origins:

• Pain associated with the pathology of the kidneys and urinary tract A distinctive feature of pain in diseases of the urinary tract – with stones in the kidneys or ureters – is that the pain radiates, radiates to the abdomen, along the ureter and perineum, to the genitals. In case of an acute attack of renal colic, use thermal procedures – a heating pad, hot bath.This can be supplemented by taking antispasmodic and analgesic drugs: cystenal 10-20 drops, papaverine pill, no-shpy, baralgin, spazgan or other similar drugs. If, with an attack of pain, blood appears in the urine, then thermal methods are not used. They only take painkillers.
• Pain associated with the manifestation of osteochondrosis and pathology of the lumbar roots – lumbago, lumbosacral radiculitis. With lumbago, acute pain occurs with exertion or awkward movement.The patient “freezes” in an uncomfortable position, cannot straighten out due to pain. Lumbosacral sciatica is manifested by pain in the lumbar region radiating to one or both legs. May be accompanied by numbness of the leg, a feeling of crawling creeps. First aid for such patients is placing on a hard bed, rubbing with irritating ointments (viprotox, viprosal, apizartron, finalgon, menovazin). Inside – analgesics (analgin, aspirin, indomethacin, ortofen, reopirin).

Acute pain in the heart

Give the patient validol, corvalol or valocardin.Only if there is no effect from these drugs, put one nitroglycerin tablet under the tongue. In this case, the patient should lie on a flat surface. IN THE FIRST TIME ARISING IN THE HEART, DO NOT START HELP WITH NITROGLYCERIN.

HEMOPHILIA, BLEEDING IN A PATIENT

Apply a sterile pressure bandage to the bleeding area, if possible with a hemostatic sponge. Cold over the bandage.

DIABETES SUGAR, ACUTE DISORDER IN A PATIENT

In case of a sharp deterioration in the patient’s condition, give him a glass of sweet tea or water with sugar

FOREIGN BODY

Foreign body in the eye

Do not try to remove shavings, glass shards and other objects embedded in the eyeball.Apply a sterile dressing to the eye. Contact a specialist urgently.

Foreign body in the nasopharynx

Do not try to remove a foreign body stuck in the nasopharynx – you can push it deeper. See a specialist immediately.

Foreign body in the esophagus

Attempt to remove the foreign body. Use the following technique – grasping the victim from behind in a standing position, put your fist on the stomach area, place your other hand on the fist and press it strongly from the bottom up under the chest.DO NOT SWALLOW COARSE FOOD – BREAD CRINKS, ETC. IN THE HOPE THAT SHE WILL PUSH THE FOREIGN BODY.

Foreign body in the trachea, bronchi.

Remove vomit and food debris from the mouth with your finger or tissue. Use the following technique – grasping the victim from behind in a standing position, put your fist on the stomach area, place your other hand on the fist and press it strongly from the bottom up under the chest.

Foreign body in the ear

Do not try to remove a foreign body stuck in your ear – you may push it deeper.If an insect enters the ear, inject a few drops of warm vegetable oil, petroleum jelly, cologne, or vodka into the ear.

BLEEDING

Bleeding after tooth extraction

Press the bleeding gum firmly with a piece of gauze soaked in calcium chloride solution.

Nose bleed

For nosebleeds, sit the patient down. Put cold on the bridge of your nose.

FROST

Signs of frostbite: the skin is pale cyanotic, cold, sharply reduced or absent sensitivity.When warming or rubbing, severe pain in the limb.

First Aid: In a warm room, warm the limb by first rubbing it with a dry soft cloth. Then place the limb in a basin of warm water, gradually bring the water temperature to 40-45 degrees. If the pain disappears and sensitivity is restored, then wipe the limb dry, wear dry socks or gloves. The victim needs to see a surgeon. If the pain during warming does not go away, and even intensifies, and the limb remains pale and cold, then the victim is immediately referred to a specialist doctor.

FURNISH

If you feel sick, lie on your back with your legs slightly raised. If this is not possible, sit in a chair with your head bent between your knees and hold it there until you feel better. In case of fainting, first of all, check if the patient’s breathing is normal. Lay it on your back with your legs raised as high as possible. Provide fresh air: unbutton collar and tight clothing, open windows. If the person fainted outside, make sure the person is in the shade. After regaining consciousness, the person must lie down for a few more minutes before getting up.

BURNS

Eye burns

Flush eyes with plenty of cold water. Drop a solution of novocaine from an ampoule, carefully and carefully picking it up into a pipette.

Skin burns

Immediately apply cold to the burnt surface – a bubble with ice, snow or cold water. You can wash the burnt surface with a jet of cold water. Do not try to clean the surface of the burn, forcefully separate adhered clothing, open bubbles, apply any creams, ointments or powders other than those specifically designed for burns.Do not wash the burnt surface with urine!

Pain medication and diphenhydramine can be given to the victim. Apply a sterile bandage to the burn and seek medical attention as soon as possible.

Esophageal burns

In case of burns of the esophagus with a cauterizing liquid – acid or alkali, do not induce vomiting or give the victim plenty of drink – this worsens his condition. You just need to rinse your mouth with clean cold water.

HEART STOP

Signs of clinical death

no pulse on the carotid artery – on the lateral surface of the neck; pupils dilate and do not respond to light; breathing stops – a mirror brought to the patient’s mouth does not fog up.

In case of signs of clinical death, the patient is placed on a firm, flat surface and a closed heart massage is performed simultaneously with mouth-to-mouth artificial respiration.

• Closed heart massage. Place your hand with your palm on the lower part of the victim’s sternum, and with the palm of your other hand, press on top 60-70 times a minute. Keep the victim’s mouth and throat clean.
• Mouth-to-mouth resuscitation (performed at the same time as closed heart massage): Bend the victim’s head back.Cover the victim’s lips with your mouth, while pinching the victim’s nose with your fingers. Exhale into the victim’s mouth with a frequency of 1 time for 6-7 sternum strokes, while interrupting the heart massage. Artificial respiration should be continued even after the patient has spontaneous respiratory movements.

POISONING

The actions of the first aid provider depend on the type of toxic substance. You can determine what the victim was poisoned with by empty vials, bottles, medicine packages, as well as by the victim’s breath.

• For poisoning with acids and alkalis. Do not give the victim to drink
  Never use acid or alkali solutions to neutralize the substance drunk! Do not try to induce vomiting.
• In case of poisoning with drugs and other substances

(not caustic acids or alkalis!) If the victim is conscious and able to swallow, give plenty of clean water. Do not inject any neutralizing substances inside. If the victim is unconscious, it is necessary to monitor the cleanliness of his respiratory tract and oral cavity by turning his head to one side.

Bend the victim’s head back. Cover the victim’s lips with your mouth, while pinching the victim’s nose with your fingers. Exhale into the victim’s mouth with a frequency of 1 time for 6-7 sternum strokes, while interrupting the heart massage. Artificial respiration should be continued even after the patient has spontaneous respiratory movements.

Thunderbolt

If there are no signs of life, begin simultaneously chest compressions and artificial respiration.

• Closed heart massage
  Place your hand with your palm on the victim’s lower sternum, and with the palm of your other hand, press from above 60-70 times per minute. Keep the victim’s mouth and throat clean.
• Artificial respiration “mouth-to-mouth”
  (carried out simultaneously with a closed heart massage):
  Bend the victim’s head back. Cover the victim’s lips with your mouth, while pinching the victim’s nose with your fingers. Exhale into the victim’s mouth with a frequency of 1 time for 6-7 sternum strokes, while interrupting the heart massage.Artificial respiration should be continued even after the patient has spontaneous respiratory movements. In no case do not use folk remedies – do not bury the victim in the ground, etc.! This will lead to the death of the victim.

ELECTRIC SHOCK

Disconnect the victim from the voltage source as soon as possible, without getting under the influence of electric current (using dry wooden objects – boards, etc.). If there are no signs of life, begin chest compressions and artificial respiration at the same time.

• Closed heart massage. Place your hand with your palm on the lower part of the victim’s sternum, and with the palm of your other hand, press on top 60-70 times per minute. Keep the victim’s mouth and throat clean.
• Mouth-to-mouth artificial respiration (performed simultaneously with closed heart massage):

Bend the victim’s head back. Cover the victim’s lips with your mouth, while pinching the victim’s nose with your fingers. Exhale into the victim’s mouth with a frequency of 1 time for 6-7 sternum strokes, while interrupting the heart massage.Artificial respiration should be continued even after the patient has spontaneous respiratory movements. In no case do not use folk remedies – do not bury the victim in the ground, etc.! This will lead to the death of the victim.

MENTAL DISEASES, ACUTE DISORDER IN A PATIENT

Before the arrival of the psychiatrist, try to find contact with the patient, to calm him down. Convince the patient to take a sedative pill. To prevent aggression and self-harm, remove all piercing and cutting objects, do not let the patient near the window, do not allow them to go out onto the balcony.

Try to stop the bleeding by applying a tourniquet

– rubber tube or tightly twisted piece of tissue – above the wound with arterial bleeding (pulsating stream of scarlet blood). Apply a tight squeezing bandage – a tightly bandaged gauze roll or not unwound bandage – on the wound itself with venous bleeding (dark blood slowly flows out).

In case of capillary bleeding (a normal cut), the blood will stop spontaneously after a while, but applying a clean bandage will not hurt.If the dressing is soaked in blood, it is not recommended to change it.

ACUTE ALLERGIC REACTIONS

Signs of an acute allergic reaction – red rashes, raised above the level of the skin, with severe itching and swelling. There may be a sensation of an enlarged tongue, difficulty in swallowing and breathing.

Before the arrival of the doctor, if possible, eliminate the cause of the allergy, give inside calcium chloride or calcium gluconate, as well as one of the tablets, as is – suprastin, tavegil, diphenhydramine, diazolin, fenkarol, pipolfen.Be sure to see your doctor after emergency treatment.

SUDDEN DELIVERY

With a gestational age of more than 36 weeks, signs of incipient labor may appear – constant pain in the lower back, cramping abdominal pain, discharge of light fluid from the vagina. Do not panic – these signs appear at the very beginning of labor and you have enough time to get to the maternity hospital!

SUICIDE ATTEMPT

Stress state

Try to calm the person down, give valerian tinctures, Zelenin drops.Try to defuse the trauma. Get the person out of the crowd, off the street, or anywhere else where the stress has arisen.

TEMPERATURE HIGH

You can reduce the high temperature as follows

• Give the patient an age-specific dose of aspirin or paracetamolo
• Provide plenty of soft drinks to drink.
• Remove excess clothing from the patient.
• Make sure that the room temperature does not exceed 15 degrees.
• In extreme heat, rubbing with a sponge dipped in lukewarm water helps.

Call a doctor

INJURY

Eye injury

Apply a sterile dressing if the wound is open, do not try to remove foreign bodies! Cold to the injured eye.

Injury to chest and abdomen

With a closed injury – cold, with an open one – a sterile dressing. Do not give the victim pain medication.The organs that have fallen out cannot be repaired.

Hand injury

For open trauma – sterile dressing. Try to stop the bleeding by placing a tourniquet – a rubber tube or a tightly rolled piece of tissue – over the wound for arterial bleeding (pulsating stream of scarlet blood).

Apply a tight squeezing bandage – tightly bandaged gauze roll or not unwound bandage – on the wound itself in case of venous bleeding (dark blood slowly flows out).

Injury to bones and joints.

Apply cold to the area of ​​injury as soon as possible, make a tight bandage.

Injury of the facial skeleton

Coldness on the face. Be sure to call your doctor.

MULTIPLE INJURY

Spinal injury

Place the victim on a flat, firm surface, such as a door that has been removed from its hinges. If there is no concomitant damage to the organs of the chest and abdomen, an analgesic pill can be given. CALL A DOCTOR URGENTLY.

Injury to the skull

Place the victim on a flat, firm surface, turn his head to one side (if there is no spinal injury!) And watch the airway patency – free the mouth and nasopharynx from vomit. The life of the victim depends on the patency of the respiratory tract. Put a chill on your head.

Traumatic amputations

Apply a sterile dressing to the wound. In case of arterial bleeding (red blood spurts), apply a tourniquet above the wound for a period not exceeding 2 hours.ATTENTION! Replantation (engraftment) of the detached part of the limb is performed within 12 (in some cases up to 20) hours from the moment of traumatic amputation. Engraftment is possible only with proper storage of the cut off limb before the victim enters the hospital. Place the cut piece in a dry, undamaged and clean plastic bag, tie it up and place in a second bag. Place ice, snow or cold water on the bottom of the second bag. The cut off part must not come into contact with ice, snow or water.

SUDDEN CHOKING

In case of suffocation in a patient with bronchial asthma, heart disease, sit the patient with a back support or astride a chair. For bronchial asthma, give an inhaler, inside – a theofedrine tablet.

In case of heart disease, give nitroglycerin tablet (if this is not the first time this condition occurs), if necessary again. If possible, call an ambulance and do not try to take the patient to the hospital.

CHOKING

When suffocating from an external cause

(the person choked on something, the noose around his neck was tightened, etc.)it is necessary to eliminate this reason. Cut the loop around your neck, do not untie the knot. Try to remove the foreign body from the airway with your fingers. If this is not possible, use this technique: grasping the victim from behind in a standing position, place your fist on the stomach area, and place your other hand on the fist and push hard from the bottom up under the ribcage.

In case of signs of clinical death (absence of pulsation in the carotid artery and breathing – the mirror brought to the mouth does not fog up) immediately begin to simultaneously perform closed heart massage and artificial respiration “mouth to mouth”

• Closed heart massage
  Place your hand with your palm on the victim’s lower sternum, and with the palm of your other hand, press from above 60-70 times per minute.Keep the victim’s mouth and throat clean.
• Artificial respiration “mouth-to-mouth”
  (carried out simultaneously with closed heart massage):
  Bend the victim’s head back

HEATING

When drowning, the victim is quickly laid with his stomach on the thigh of the rescuer’s bent leg. With your mouth, cover the victim’s lips, while pinching the victim’s nose with your fingers. Exhale into the victim’s mouth with a frequency of 1 time for 6-7 sternum strokes, while interrupting the heart massage.Artificial respiration should be continued even after the patient has spontaneous respiratory movements. CONTACT THE DOCTOR (head below the leg) and with sharp jerky movements squeeze the lateral surfaces of the chest (for 10-15 seconds), then turn it onto its back. The oral cavity is cleaned with a finger wrapped in a handkerchief.

With signs of clinical death

(no pulsation in the carotid artery and no breathing – the mirror brought up to the mouth does not fog up) immediately begin to simultaneously perform a closed heart massage and artificial respiration “mouth to mouth”

• Closed heart massage, and with the palm of your other hand, press from above 60-70 times a minute.Keep the victim’s mouth and throat clean.
• Artificial respiration “mouth-to-mouth”
  (carried out simultaneously with closed heart massage):
  Bend the victim’s head back

Snake Bite

Immediately suck the poison out of the wound with your mouth

With your mouth, cover the victim’s lips, while pinching the victim’s nose with your fingers. Exhale into the victim’s mouth with a frequency of 1 time for 6-7 sternum strokes, while interrupting the heart massage.Artificial respiration should be continued even after the patient has spontaneous respiratory movements. CONSULT A DOCTOR. Suck the contents of the wound for 10-15 minutes by spitting it out. Before doing this, open the wounds by squeezing the folds of skin in the area of ​​the bite. the procedure is safe, since snake venom that gets into the mouth and stomach does not cause poisoning. Make sure that the affected limb remains motionless. Lay down the victim and keep him at rest. Drink plenty of fluids.

BITTING BY AN UNKNOWN ANIMAL

Carefully clean the wound with hydrogen peroxide or water, lubricate the edges of the wound with tincture of iodine, apply a sterile bandage.Tetanus and rabies vaccinations are required.

EPILEPSY

Before the arrival of the doctor, protect the patient from head injuries and vomiting into the respiratory tract

LONG-TERM SEIZURE IN A PATIENT

Place the patient on his stomach and turn his head to the side. Place something soft under the patient’s head. To prevent biting the tongue, insert a spoon wrapped in a handkerchief between the patient’s teeth. Move all nearby objects aside, but do not try to hold the person.DO NOT PUT ANYTHING INTO THE MOUTH UNTIL RETURNS CONSCIOUSNESS, DO NOT GIVE NITROGLYCERIN!

Place your hand with the palm of your hand on the lower part of the victim’s sternum

How to reduce and relieve severe pain during menstruation

Every woman experiences pain before or during menstruation to one degree or another. In order not to suffer from pain, you need to take action in time. We have compiled for you the most effective ways to get rid of pain during your period.

Causes of menstrual pain

In most cases, menstrual pain has a fairly simple explanation.If pregnancy has not occurred, the endometrium (the lining of the uterus) is torn away from the walls of the uterus, while prostaglandins are released, which contributes to a better release of the remnants of the uterine lining to the outside. If there are a lot of prostaglandins, the muscles contract more actively, which causes menstrual pain.

Specialists for painful periods have their own name – dysmenorrhea (earlier it was called algodismenorrhea). In addition, doctors divide it into primary and secondary.

• Primary dysmenorrhea occurs in young girls and women (between the ages of about 14 and 25) and is characterized by uterine contractile activity.In addition to the characteristic pain in the lower abdomen, symptoms of primary dysmenorrhea can include nausea, headaches, and upset stools. They usually appear the day before and a couple of days after the onset of menstruation. Dysmenorrhea is successfully treated and, if painful menstruation is troubling, it is better to see a doctor who will prescribe treatment.
• Secondary dysmenorrhea is usually associated with organic changes in the pelvic organs (eg, endometriosis, chronic inflammation with adhesions).In this case, only your attending gynecologist can choose the right treatment.

Causes of menstrual pain not associated with diseases of the female reproductive system include:

• intrauterine device
• no physical activity
• deficiency of magnesium and calcium in the body
• power failure
• stress and lack of sleep
• low pain threshold

How to get rid of menstrual pain

If the pain before or during menstruation quickly passes and does not cause you any special inconvenience, you practically do not pay attention to the onset of menstruation and lead a normal life, then you just need to take care of yourself, avoiding excessive physical exertion on these days.But if the first day of your period turns into a real nightmare for you, it is worth taking action.

How to reduce pain during menstruation

Pain medications

The easiest and most popular way is to take a pill that relieves pain and cramps. Just be sure to consult with your doctor which drug is right for you. But don’t make taking painkillers a habit. If you cannot live without pills every month and take them several times a day, this is a wake-up call, meaning that you need to see a doctor immediately.

Oral contraceptives

Birth control pills contain hormones that suppress ovulation. No ovulation – no painful periods. Among other things, they will relieve you of the manifestations of PMS (premenstrual syndrome). But keep in mind that you need to select such pills individually and only your gynecologist can do this based on the results of examinations and tests.

Physical activity

Some women mistakenly believe that sports are contraindicated during menstruation, although in reality the opposite is true.Exercise ensures good blood circulation in the muscles and makes them more elastic. The uterus is made up of several types of muscles, so regular exercise and good constant stretching make it much easier to cope with the pain during menstruation caused by uterine contraction.

So if you don’t have special prescriptions from doctors, try doing light exercises:

• Stand straight with your feet shoulder-width apart and do 15–20 squats. Make sure that the weight is on your heels and your back remains straight.
• Sit in a Turkish position and begin to slowly bring and spread your knees. Repeat 15-20 times.
• Get on all fours, arch your back like a cat, and then return to the starting position. Repeat 15-20 times.

But it is better to refuse serious power loads in the first days of menstruation.

Swimming

Swimming is worth highlighting separately. It is the safest and least traumatic sport to relieve pain. It helps relax muscles and relieve tension.Just remember to use a tampon while swimming, and change it right after the pool. Tampax tampons are ideal for this. Their plastic Compak applicator fits easily in your hand, so you can quickly and discreetly go and change your tampon.

Vitamin intake

Vitamin B6 and magnesium are friends and main helpers of a woman suffering from menstrual pain. Taking these vitamins and minerals will help reduce discomfort. In addition, today for women there are many vitamin complexes that can ease the course of menstruation.But it is best to pick them up with a doctor.

Heat

Take a warm, comfortable shower or place a warm (!) Heating pad on your lower abdomen to relieve pain. And if there is no special heating pad, you can pour warm water into a regular plastic bottle. This method is best for relieving menstrual pain before bed, as it’s best to go straight to a warm bed after showering.

Herbal teas, decoctions and infusions

Tea with chamomile or mint also helps to relax the abdominal muscles and reduce menstrual pain.Herbal infusions are also well suited – nettle, horsetail, wild strawberries and calendula.

Embryo position

Lie down, or rather sleep a little in the fetal position. To do this, lie on the floor and pull your legs up to your stomach. This position will help you relax and relieve pain.

Balanced diet

On the eve and during menstruation, doctors recommend reducing the consumption of coffee, strong tea, as well as fried and spicy. But foods rich in calcium should be eaten more actively.Include more cottage cheese, milk porridge, fish, cheese and bananas in your diet. By the way, bananas, among other things, will also help improve your mood, which will definitely not hurt in the first days of your period.

Massage of the abdomen and lower back

• A lower back massage will help relieve spasms and soothe pain. Ideally, a loved one should do it for you. But if at the right moment such a person is not around, you can make it yourself yourself. Put a tennis ball in two bags or socks and lie on them with your lower back (the balls should be on both sides of the spine at the level of the lower ribs).Gently roll the balls, massaging the muscles.
• Massaging the abdomen will help relieve tension in the abdominal area. To do this, massage your stomach with a warm hand in a clockwise circular motion.

Prevention of pain during menstruation

To prevent menstrual pain from causing you inconvenience:

• Lead an active lifestyle and exercise. According to statistics, athletes are much less likely to complain of pain during menstruation. Moreover, the sport can be anything – from yoga, Pilates and swimming to martial arts and dancing.
• Get more fresh air and get enough sleep.
• Include in the diet foods rich in calcium (cottage cheese, cheese, seafood) and magnesium (buckwheat, parsley, spinach, dark chocolate).
• Try to eat less spicy and fried foods and do not drink coffee or strong tea.
• Give up bad habits.
• Do not overcool, avoid stressful situations. Visit your gynecologist every six months, even if nothing bothers you.Any disease is much easier to prevent than to cure. Not to mention the fact that many processes in the female body can be asymptomatic for a long time.

In what cases it is worthwhile to see a doctor immediately:

• The pain is so bad that you have to take sick leave and stay in bed all day.
• Pain lasts more than two days.
• Menstrual pains began to torment you recently, although in the past, menstruation was painless.
• Menses are more abundant than usual or last much longer.
• You are taking oral contraceptives, but severe pains still bother you.
• Pain medications are not helping you.

In all these cases, do not self-medicate or heroically endure unpleasant sensations. It is better to go to the gynecologist as soon as possible in order to establish and eliminate the cause of these symptoms and quickly return to the usual way of life.

Be healthy!

90,000 How to reduce labor pain? – Future parents – Patients

Yekaterinburg Clinical Perinatal Center

Baby’s birthday is one of the most important in the life of every mother! Very exciting and magical! And, of course, every woman, thinking about the upcoming birth, dreams easily, positively and will leave only pleasant emotions.

But, according to many, childbirth is impossible without pain. This is indeed the case. But there are many ways to reduce it and make the birth as comfortable as possible.

Cause of pain:

– contractions of the uterus,
– head pressure on the cervix, vagina, joint of the pelvic bones,
– tension of the ligamentous apparatus of the uterus,
– mechanical compression of nerve fibers in the sacrum region,
– accumulation of metabolic products in the tissues, in particular lactic acid during prolonged contractions of the uterus.

Often the intensity of labor pain is the main component for the patient’s own assessment of labor, feelings of satisfaction and desire to repeat the experience.
None of the births can be said to be completely painless, but the severity of the pain syndrome largely depends on the preparedness of the woman, the atmosphere of the maternity ward, the conditions created in the delivery room, and the attitude of medical workers towards the woman in labor.

Pain intensifies fear of the unknown and possible danger, and previous negative experiences. Therefore, psycho-preventive preparation (PPP) for childbirth is very important.

The goal of PPP is to create a happy, positive attitude towards childbirth in a woman.A woman should know what childbirth is, how it will proceed, its duration, what methods of pain relief and self-pain relief exist. During childbirth, the woman in labor should be informed by the doctor or midwife about what is happening to her now, what will happen next, and tell the delivery plan. A friendly attitude towards the pregnant woman and the woman in labor is very important.

Participation in childbirth of a loved one is also important. The constant presence of a loved one gives a feeling of calm and confidence.The pain is, as it were, divided in half with the person who is compassionate in childbirth.

The causes of pain during childbirth cannot be completely ruled out, but they can be mitigated. To do this, you can apply non-drug methods of pain relief during labor.

Why these methods are good:

– no negative impact on mom and baby,
– no allergic reactions and side effects,
– simple and affordable.

Active behavior during childbirth.

In childbirth, it is recommended that a woman in childbirth behave actively, i.e.e. walk, stand, do special exercises. If for some reason a vertical position is impossible, then lie on your side, preferably with your legs apart and during a fight, make movements (bring your legs together and apart, move your pelvis, etc.) 90 140 – preferably an upright position (standing, sitting, kneeling )
– open position (standing or sitting – feet shoulder width apart)
– using a fitball
– changing body position (invite a woman to try various poses using a mat, fitball, and choose the most comfortable position for herself, in which pain is less expressed)

In case of severe pain in the region of the sacrum and lower back, a knee-elbow position or standing, bending over with an emphasis on the hands, is recommended.

Massage.

A very effective method of pain relief. It is recommended both self-massage and with the help of a partner. The massage can be from light stroking to intensive rubbing with fingers, phalanges of fingers, palms, fists, massager. In the latent phase, it is recommended to stroke the abdomen during the contraction by the woman in labor herself. In case of strong contractions, more intensive rubbing of the lateral abdomen, sacrum and inner thighs is recommended. Likewise, touching and stroking can imitate an anesthetic massage.Placing a hand on a sore spot, a soothing pat, a sympathetic stroke on the hair or cheek, a warm hug, a massage of the hands or other parts of the body – all this shows a woman that she is loved, wants to stay with her and help her. To increase the duration of the analgesic effect, it is advisable to stop the massage from time to time, as well as change its technique and massage various parts of the body. The effect of the massage is enhanced by adding essential oil to the massage cream.

Acupuncture and acupressure.

This is an ancient oriental healing technique. It consists of inserting special needles or finger pressure at traditional acupuncture points located along the lines of energy flows. Two points, “hei-gu” and the 6th splenic point, when stimulated, intensify contractions without increasing pain. The point “hei-gu” is located on the back of the hand, in the depression where the metacarpal bones of the thumb and forefinger meet. The sixth splenic point is located on the tibia 4 digits above the middle ankle.Firm pressing with a finger is carried out for 10-60 seconds, then it is released for the same time. This procedure should be carried out up to 6 times. Contractions during this period of time should intensify. These acupressure points should not be stimulated during pregnancy, but only when frequent contractions of the uterus are desired.

Hydrotherapy.

Bath and shower are becoming more and more popular for pain relief during childbirth. The main effect of water is relaxation. Contraindications for using a bath or shower are high blood pressure or the need for constant monitoring.In the conditions of our maternity hospital, you can use a warm shower. When using a shower, a quick and effective pain relief can be obtained by directing the spray to the woman’s lower back or abdomen.

Warming and cooling of the skin.

Skin rewarming can be achieved with a variety of warm items such as hot water bottles, hot wet towels, heating pads, warm blankets, bathtubs and showers.
Cooling of the skin is achieved by using an ice pack, ice blocks, and cold water chilled towels.
Applying warm compresses to the lower abdomen, groin or perineum, warming the entire body with a warm blanket, or applying an ice pack to the lower back, anus, or perineum can significantly reduce pain in some women.

Concentration and attention switching.

Many pain reduction methods involve the person’s consciousness in the process by focusing or distracting attention, which is referred to as “disconnecting the brain from pain.”Concentration of attention can be achieved by performing targeted actions by the woman in labor, including:
– special breathing techniques,
– speech exercises,
– hypnosis and self-hypnosis,
– switching attention to everyday activities, such as caring for your appearance, watching TV, listening to music, walking on the territory of the maternity ward, talking with other people.

Music.

Quiet soothing music is used to create an atmosphere of peace and tranquility and additional relaxation.And using headphones can help you distract yourself from annoying or unpleasant sounds. Correctly selected music promotes the establishment of rhythmic breathing, can be combined with rhythmic massage, or facilitate entry into a hypnotic trance. Music can relieve stress and improve the effects of other pain relief methods. Music can also improve the emotional well-being of nursing staff and the person accompanying the woman in labor.

Breathing techniques.

The method is based on hyperoxygenation, i.e.That is, the oversaturation of the body with oxygen. Excess oxygen leads to the release of endorphins and, as a result, a decrease in pain. Effective in any position.

Basic breathing techniques during labor:

– belly breathing: inhale slowly through the nose, exhale for a long time through the mouth;
– candle breathing: frequent shallow breathing, inhaling through the nose, exhaling through the mouth, used for more intense contractions;
– breathing with a “train”: alternation of methods 1 and 2. At the beginning and at the end of the contraction, slow breathing, at the peak of the contraction – breathing with a “candle”;
Dog Breathing: Frequent shallow mouth breathing, used at the end of Stage 1 and Stage 2 of labor to suppress pushing.The essence of the method is that the diaphragm is in continuous motion, which makes pushing impossible.
The use of breathing simulation at the beginning of labor can lead to rapid fatigue of the mother in labor, so this technique should only be used when labor is well established.

Aromatherapy.

Aromatherapy is a very pleasant method of pain relief during labor. Inhalation of pleasant aromas creates a favorable environment, helps to relieve psycho-emotional stress and pain discomfort, promotes relaxation and a positive mood of the mother, and can also help to open the cervix, intensify contractions or slow down an overly active process.

The most important thing is that the essential oil must be of high quality and 100% natural. Real essential oils work very effectively. The following oils can be used in childbirth: lavender, rose, jasmine, verbena, geranium, neroli, bergamot, lemongrass, lemon, tangerine, sandalwood, grapefruit, tea tree, incense, clary sage, ylang-ylang, cinnamon. Essential oils must be mixed with a base oil (peach, sesame, hemp, etc.). The basic rule for choosing an oil is that the aroma should be pleasant to you.

Traditional methods of aromatherapy: aroma lamp, aroma medallion, massage, compresses and baths are great for childbirth. In the first stage of labor, when the woman in labor is at home, you can take a bath, and take an aroma medallion, aroma lamp, massage mixture or a handkerchief with a couple of drops of your favorite essential oil to the hospital. You can use aroma compressors. This is a warm or cold compress using essential oil. A few drops of lavender or verbena will enhance the pain relieving effect of a warm compress on the sacrum, and adding a few drops of geranium or neroli to ice water to make a cold compress on the forehead will help with loss of strength and weakness.

Pain relief.

Aroma-analgesics are oils of Roman chamomile, lavender, clary sage, jasmine. Rosemary, eucalyptus, peppermint, geranium are also considered to be local anesthetic. You can inhale the smell from a handkerchief soaked in oil in advance, but warm oil compresses work more effectively. They are placed on the lower abdomen or sacrum area. Under their influence, the skin warms up, active vasodilation occurs, which leads to the rapid penetration of essential oils into the bloodstream and, as a result, an increase in metabolic processes and an analgesic effect.For anesthetic massage, you need to massage the inner thighs, shoulders, back of the head and temples with oil on your own or with the help of an assistant. Dosage – 1 drop of essential oil per 1 ml of vegetable oil.

Relief of psychological stress.

Some oils (sandalwood, frankincense, neroli, bergamot) are not “pure” analgesics, but they stimulate the body to produce its own pain relievers – endorphins. It is better to add them to the aroma lamp. The lamp has been in operation for 20-40 minutes.

Stimulation of tone.

Verbena stimulates uterine contractions, normalizes blood pressure and improves lactation after childbirth. Rub into whiskey or add to an aroma lamp. Clary sage is suitable for enhancing labor.

With weakness.

Geranium, neroli, lavender, bergamot help to restore strength. These oils are best applied as a cold compress on the forehead. To do this, add a few drops of essential oil to ice water, moisten a thin towel or diaper in it, squeeze and apply to the forehead.
Before using essential oils, an olfactory like / dislike test and a skin test should be performed to determine the individual sensitivity to each oil. Itching, skin redness, shortness of breath, increased heart rate, headache, sneezing and watery eyes are a sign of an essential oil allergy. In the absence of these symptoms, aroma procedures can be performed.

City Perinatal Center, Yekaterinburg

90,000 How to relieve pain on critical days? Massage, cheese and hot water bottle will help | Healthy life | Health

Go in for sports

More than 50% of women on critical days experience cramping pains of varying intensity: from minor discomfort to severe heaviness in the lower abdomen, aches in the sacrum and lower back.This is due to the hormones prostaglandins, which are actively produced at this time and cause the uterus to contract rhythmically, getting rid of everything unnecessary and has served its time. If the receptors in the abdominal cavity are very sensitive, then you will constantly feel pain. Fortunately, with the right approach, it can be considerably lightened. For example, go in for sports. Only without fanaticism!

Olympic motto “Faster, Higher, Stronger!” on critical days it is better not to follow. Intense physical activity can provoke twitching muscles and cause severe bleeding.And this is fraught with the development of such an unpleasant disease as iron deficiency anemia. So instead of pulling dumbbells in a fitness club or doing circles in a nearby stadium, do some simple exercises at home. Lie on your stomach, put your palms on the floor, raise your head and torso as high as possible, take a deep breath. Exhaling, slowly return to the starting position. Repeat ten times. Then roll over onto your back, raise your legs, close them and rest your feet against the wall. Try to relax. Maintain this position for three minutes.If the pain persists, it will certainly become noticeably weaker.

But visiting the pool these days is not worth it, despite the fact that swimming excellently improves blood circulation in the pelvic organs, lifts the mood and serves as a natural analgesic. Even with good treatment systems, the water is unlikely to be crystal clear. The tampon can get wet, and you run the risk of catching some bad infectious disease, which will take a long time to heal.

Eat cheese

British scientists make an amazing discovery.They found that calcium deficiency could be the cause of acute menstrual pain. The fact is that this mineral is not only the main building material of bone tissue, but also a full participant in many biochemical processes in the body. Depletion of calcium reserves can lead to numerous health problems, ranging from dental problems and sleep disturbances to muscle spasms and hypertonicity of the uterus. Simply put, during menstruation, it sometimes shrinks too much, trying to get rid of blood clots, and becomes hard as a stone.Because of this, you feel pain. To protect yourself from this trouble, ten days before the onset of menstruation, when the level of calcium in the body begins to drop rapidly, lean on sesame seeds, hard cheese, sardines, broccoli, celery, dried apricots, milk and cottage cheese. These foods contain a lot of calcium. Just keep in mind that it is difficult to digest and can easily transit. So that not a single microgram of a valuable substance is lost on the way, eat foods rich in boron, copper, sulfur, zinc, vitamin D and manganese for the company.Or buy a special drug in the pharmacy, in which calcium is already “mixed” with all the necessary trace elements and vitamins in the right proportions. The main thing is to drink pills in the evening. At this time, calcium is better absorbed.

So that your efforts are not in vain, give up for a while from coffee, green tea, sweet soda, potatoes, sorrel, spinach and oatmeal. They remove calcium from the body. And cane sugar, cocoa and chocolate make it difficult to digest. Therefore, it is also better not to get carried away with these products.

Put on the heating pad

A heating pad will help to cope with cramping pains. Fill it with warm, but not hot, water and apply it to your lower abdomen for 15 minutes. Alternatively, you can use a warming cream, just apply it in a thin layer, otherwise you risk increasing bleeding. If you feel like it, take a warm bath to relax your muscles and relieve pain. But before you flop into it, be sure to use a tampon. It’s not just aesthetic considerations.During menstruation, the body becomes very vulnerable, and soaking in water without the necessary protection, you can easily pick up some kind of infection. For the same reason, you should not add foam, sea salt with dyes and fragrances, or other bath products. It is not known how the natural microflora of the vagina will react to them.

In the event that thermal procedures do not bring the desired relief, try to reverse the action and “freeze” the pain. Fill a heating pad with cool water and place it on your stomach for 15-20 minutes.This is enough time for the blood vessels to constrict. And as soon as this happens, the pain will immediately recede.

Get a massage

In principle, simple strokes of the tummy can relieve pain, but acupressure will be more beneficial. It is absolutely harmless, has no contraindications, and it is not at all difficult for him to learn. All that is required of you is to find an acupuncture point with the beautiful name “San-yin-jiao” and press it correctly. Place your right palm along the inside of your left leg so that the pad of your little finger is pressed against the bony knob.The index finger will be just above the San Yin Jiao point. Press it with your thumb and hold it in this position for six seconds. Then take a two minute break. Repeat four times, first on one leg, then on the other.

Reflexologists assure that acupressure will instantly improve blood flow, increase vitality and relieve unnecessary tension in the uterus.

Attention!

If during menstruation the pain intensifies, forcing you to bend in half, you have to change your pads every hour, your temperature rises, you have chills and dizziness, be sure to seek help from a doctor.Perhaps the cause of the malaise is a serious gynecological disease.

See also:

90,000 How to warm your feet and have fun? 5 family devices

Read in this article:

1. Why your feet are cold

2. 5 reasons to keep your feet warm

4. Beurer FWM foot warmer 45

5. Beurer Heating Pad HK 125 Cozy XXL

6. Beurer Heating Pad HK 63 Rheumatherm

   0652

   A story that began with a heating pad

Frozen feet are a very unpleasant phenomenon, as most of us know from our own experience.It’s one thing when the cold is felt in thin autumn boots, when frost suddenly hit. And it is completely different when your feet freeze in any weather. If for you attempts to warm freezing limbs have already become a habit, you should figure out why this is happening and what to do about it.

Why are feet freezing

Feet freezes more than any other part of the body, and there is a simple explanation for this. The fact is that there are few muscles in the area of ​​the feet, and there is practically no adipose tissue there.Constant cold feet may well be associated with low ambient temperatures. For example, walking barefoot around the apartment when it’s already cold outside and the heating hasn’t been turned on yet is definitely not the best option.

But why are the feet cold in the warmth? The reasons can be different, sometimes quite unexpected:

• Excitement and nervous tension – in a stressful situation, adrenaline enters the bloodstream. It is a hormone by which the body tries to prepare itself for unexpected situations.At the same time, the vessels in the limbs are narrowed, so that in an emergency situation, if the arms or legs are injured, a person loses as little blood as possible;

• Circulatory disorders – blood circulation is disturbed due to an increase in cholesterol levels, malfunctions of the heart and blood vessels, varicose veins and even a sedentary lifestyle;

• Constant lack of sleep – proper sleep is essential for normal metabolism. If you sleep too little, and you do it all the time, your metabolism slows down, blood circulates weaker, and your feet get cold;

• Individual characteristics of the body – this is more often manifested in women, since thermoregulation works worse for them than for men;

• Decreased pressure – if the tonometer regularly shows values ​​below the norm, this means that blood flows slowly through the vessels, and the blood supply to the limbs suffers first of all;

• Parasites in the gastrointestinal tract – worms secrete special toxins, in response to which vasospasm occurs, hence the feeling of chilliness in the legs;

• Uncomfortable shoes – tight shoes, narrow noses squeeze the foot, the tops of the boots can pinch the blood vessels, and the lack of incoming blood is felt like a feeling of cold;

• Smoking – nicotine also causes vascular spasm, disrupting peripheral blood flow;

• Allergy – people who suffered from severe diathesis in childhood may experience “internal cold” upon contact with an allergen;

• Severe frostbite in the past – the consequences of such situations can be felt throughout life, when the temperature drops even by a couple of degrees.

Feet can be cold due to certain diseases, such as diabetes, problems with the production of thyroid hormones, low hemoglobin, or kidney problems. But very often the reason lies on the surface: the legs freeze due to a long stay in a cold room or outside in inclement weather.

5 reasons to keep your feet warm

Whatever the cause of the chill, it’s always important to keep your feet warm and warm. There are at least 5 reasons for this:

1. Cold feet increase your risk of developing a cold.Scientists have found a relationship between the two. It turned out that when the limbs are chilly, the body tries to warm them. At this time, the vessels in the nose contract, and it is in the blood that the immune cells are contained that fight the infection. It turns out that the nasopharyngeal mucosa loses its protection, and this contributes to the development of the disease.

2. There are many reflex points on the feet that are responsible for the work of various organs. For example, an impulse from frozen legs goes to the kidneys, and this may well lead to an inflammatory process that will spread to the genitourinary system;

3. Due to the same bio-points, hypothermia of the legs can turn into a sore throat or exacerbation of bronchitis, since the negative effect on them is similar to the effect on the respiratory system;

4. If your feet get cold while you sleep, insomnia is almost guaranteed.And a bad dream is a sure way to fatigue and scattered attention during the day, as well as an extra load on the body, which does not lead to anything good;

5. The weakening of the immune system due to the cold promotes the penetration of the infection that affects the joints into the body. Frozen feet are especially common causes of knee arthritis.

Chilliness of the limbs is not at all a harmless phenomenon; you should definitely not ignore it.It is not for nothing that many years ago the saying was invented that the head should be kept in the cold, and the legs should be kept warm. Moreover, today a special technique has appeared that allows you to quickly warm your legs and have fun. We have selected 5 of these devices for the whole family.

Beurer FW 20 Cozy Foot Warmer

The Beurer FW 20 Cozy Electric Foot Warmer is made in the shape of a comfortable boot that fits all foot sizes. Such a device:

• Warms your feet quickly;

• Will give a feeling of complete relaxation and comfort, even if the house is not hot at all;

• Relieve pain in rheumatism;

• Activates blood circulation;

• Relieve muscle tension;

• Improves sleep.

The foot warmer operates in 3 temperature modes, which can be easily switched from a special remote control. Rapid heating takes place in just 10 minutes. This is a great opportunity to warm your feet after a long winter walk or fishing, waiting for transport at a bus stop in the rain or on a cold evening at the dacha.

Beurer FWM Foot Warmer 45

The Beurer FWM 45 electric foot warmer not only warms you up in the cold season, but also performs massage in 2 modes to choose from.The device has other advantages as well:

• Durable inner lining with plush, pleasant to the touch;

• The upper part is made of hypoallergenic material;

• Optionally, you can choose one of two heating levels;

• Economical power consumption.

A heating pad will help prevent colds, even if you are very cold and there is still no heating in the house.

Beurer FWM 50 Shiatsu Foot Warmer with Shiatsu Massage 50

The Beurer FWM 50 foot warmer not only warms your feet, but also recharges energy. The special function of shiatsu massage allows you to completely relax, immerse yourself in pleasant warmth, and the study of active points on the feet has a beneficial effect on the entire body. For safety of use, an auto-off mode is provided: after half an hour of operation, the device will turn off by itself.

Beurer Heating Pad HK 125 Cozy XXL

The Beurer HK 125 Cozy XXL electric heating pad warms up in cold weather, gives a lot of pleasant sensations and helps to get rid of fatigue.After a long day at work, you should turn on one of the 6 heating modes, and the tension in the muscles will immediately begin to go away, and a pleasant warmth will appear in the legs.

This model is convenient to use when you are watching TV or reading a book, it can be placed on the floor or on the sofa. The modern push-button system makes operation simple and convenient. Even if you fall asleep or forget you turned on the heating pad, it will automatically turn off after 90 minutes. Disconnection will occur even at the slightest malfunction.

Beurer heating pad HK 63 Rheumatherm

The Beurer HK 63 Rheumatherm is versatile and can be used as a warmer for the legs or any other part of the body. Its feature is the ability to combine heating, prophylactic action to protect against diseases and magnetotherapy. Magnets are installed in the heating pad, which create a special field that helps to get rid of headaches and dizziness, increase immunity and activate blood circulation.

A story that began with a heating pad

Once upon a time, back in 1919, it was with the heating pad that the history of the famous German company Beurer began.Since then, many new developments have appeared, products created using the most modern technologies. One thing has remained unchanged: the high quality and safety of the products, including the foot warmer. A convenient heating pad will protect you from illness, give you a feeling of warmth and real comfort.

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Back pain during pregnancy

During pregnancy, sometimes back pain occurs.This happens quite often, but the discomfort can be alleviated or prevented. To do this, you need to change the position in which you sleep, or do exercises every day. In this article, we’ll explain what causes back pain during pregnancy, give tips on how to relieve pain and prevent discomfort, and tell you when to see a doctor.

Causes of back pain during pregnancy

Up to 80% of all expectant mothers suffer from back pain during pregnancy.The reasons for these manifestations can be very different. Most often, these pains occur due to the fact that the weight gained during pregnancy loads the muscles of the back, and the growing belly shifts the center of gravity and affects posture. Later in pregnancy, the center of gravity shifts forward, so in an upright position, you bend slightly. In order not to lose balance, the back muscles tilt the torso back. Sometimes overcorrection occurs and the body is tilted back too much. From tension, painful sensations arise in the back.

Weak abdominal muscles can also cause back pain. As the fetus grows, the abdominal muscles stretch and become weaker. These muscles play an important role in supporting the spine, so as they weaken, your back can hurt.

Certain pregnancy hormones may also be the cause. The hormone relaxin, due to which the pelvic ligaments are relaxed in order to facilitate the passage of the child through the birth canal, along the way can weaken the ligaments in the back, which makes them overstrained and sore.Similar unpleasant symptoms can be caused by the hormone progesterone, due to its intense production.

How to relieve and prevent back pain during pregnancy

Only your doctor will give the most qualified recommendations on how to relieve back pain. Perhaps he will prescribe medication or physiotherapy exercises. Here’s what else can help prevent or relieve back pain during pregnancy.

• Exercises. One of the most effective ways is to exercise regularly to strengthen the muscles in your back and legs.Regular exercise can also improve your posture. The main thing is to consult your doctor before starting new exercises.

• Apply warm or cold compress. For example, wrap a heating pad or ice pack in a towel to prevent burns or hypothermia and place on the affected area.

• Observe your posture. Keep your back straight, pull your shoulders back and relax them, do not pinch your knees. Choose a chair with good back support or use additional lumbar support.

• Wear comfortable shoes. Shoes must provide good support for the foot. Instead of flat soles, it is better to take shoes with small heels. It is better to refuse high heels, since when wearing them, the center of gravity shifts forward even more.

• Sleep on your side. To support you as you sleep, place a pillow between your legs and / or under your belly. A firm mattress will provide extra support for your back.

• Be careful when lifting heavy objects. If you need to lift something, it’s best not to bend over. Instead, sit down with your back straight.

• Try not to spend a lot of time standing on your feet.

• Support the abdomen. To help your abdominal muscles, wear maternity tights or a bandage.

Types of back pain and at what stage of pregnancy they occur

There are many types of pain, and different people have different pain sensations at different times.For example, pain can be sharp and sharp with certain movements, such as exiting a car or climbing stairs. Or it could be muscle cramps or spasms when sitting or falling asleep in a particular position. Pain can come on suddenly or slowly and range from acute pain to persistent pressing or throbbing pain. Sometimes combinations of these sensations are also possible. And sometimes it is even difficult to determine the localization of pain. For example, you can confuse back pain with pain in your pelvis or hip.

Back pain in early pregnancy

There are many early signs of pregnancy, and if you experience back pain in the first trimester, consult your doctor to determine the cause. Typically, back pain is not typical early in pregnancy and may be due to something else.

Back pain in the second and third trimester

Back pain can occur in the second or third trimester. In addition to the reasons listed above, it can be caused by a pinched sciatic nerve.As it grows in size, the uterus sometimes compresses the sciatic nerve. Because of this, in the lumbar region, pain is felt that runs throughout the leg and radiates to the knee or foot. To relieve or reduce pain, it is recommended to see a doctor, take a warm shower, exercise, or take pain reliever. Fortunately, a pinched sciatic nerve usually resolves after childbirth.

Towards the end of the term, dull pain in the back and lower abdomen and a pressing sensation in the pelvic area may appear.This could be a sign of the onset of labor pains.

When to see a doctor

In most cases, back pain is not dangerous and is one of the normal painful sensations during pregnancy. But sometimes it can indicate a more serious problem, such as a premature birth or a urinary tract infection. You need to see a doctor in the following cases:

• back pain worsens

• back pain lasts more than two weeks

• numbness in the limbs

• weakness in the legs

• severe pain in the calves

• vaginal bleeding

• high temperature

• burning sensation when urinating

During pregnancy, the body undergoes a wide variety of changes.If you suffer from back pain, try to remind yourself of your ultimate goal, because very soon you will be able to pick up your baby! Try some of our recommendations and talk to your doctor about what is best for you. We hope some of our tips will help you manage your soreness!

FREQUENTLY ASKED QUESTIONS

• Is back pain common during pregnancy?

  Yes.