One of the most common questions we hear in our clinic is: “Should I use heat or ice?”
The answer depends on what type of issue you’re dealing with, how long it’s been present, and what’s happening beneath the surface, particularly within the nervous system. Using the right therapy at the right time can support healing, while using the wrong one can delay recovery. At our clinic, we look beyond symptoms and consider how pain, inflammation, and movement restrictions affect the functionality of the nervous system.
When to Use Ice
Ice is best used for acute injuries and inflammation. If an injury is new — typically within the first 24–72 hours – ice is usually the right choice. Ice constricts blood vessels, helping reduce swelling, inflammation, and nerve sensitivity. This calming effect on irritated nerves makes ice effective for sharp, sudden pain.
Use ice if you have:
- A recent injury or strain
- Swelling, redness, or warmth
- Sharp, stabbing, or throbbing pain
- A sudden flare-up of back or neck pain
- Post-workout soreness
How to apply ice:
- 15–20 minutes at a time
- Repeat every 2-3 hours as needed
- Always wrap in a thin towel – NO direct skin contact
In our clinic, ice is often recommended after adjustments when inflammation is present, especially for new or acute cases.
When to Use Heat
Heat is best for chronic pain and muscle tension. If pain has lingered for weeks or months and feels stiff or tight rather than swollen, then heat is often more appropriate.
Heat increases blood flow, relaxes muscles, and improves tissue elasticity — helping reduce muscle guarding and improve nervous system coordination.
Use heat if you have:
- Chronic back or neck pain
- Muscle stiffness or spasms
- Tight muscles without swelling
- Morning stiffness or old injuries
How to apply heat:
- 15–20 minutes, 3-5 times per day
- Warm, not hot
Do not sleep when heat is applied Heat is commonly recommended before stretching, adjustments, or light exercise.
A Simple Rule of Thumb
- Ice for inflammation
- Heat for tension/stiffness.
If an area is swollen or hot → ice.
If it feels tight or stiff → heat.
Headaches: Heat or Ice?
Many headaches we see in our clinic are linked to neck dysfunction and nervous system irritation.
Tension and cervicogenic headaches often respond well to heat, which relaxes tight neck and shoulder muscles and improves circulation.
Ice may be appropriate for headaches associated with acute neck injury, inflammation, or sharp pain, especially early on.
Chiropractic Care & the Nervous System
Heat and ice help manage symptoms, but they don’t correct the cause. In our clinic, chiropractic care focuses on restoring joint motion, improving posture, and reducing stress on the nervous system to promote lasting relief.
When to Visit our Clinic
If pain or headaches continue to return, worsen, or limit daily activities, a chiropractic assessment may be needed. When combined with care that supports nervous system health, heat and ice can be powerful tools for healing and long-term relief.