Effective Ways to Use Heat Therapy for Lower Back Pain Relief

Effective Ways to Use Heat Therapy for Lower Back Pain Relief

According to a study by the American Physical Therapy Association, heat therapy was among the top five forms of physical therapy for pain management. Over 85% of the respondents reported positive results. 

Surprised? You shouldn’t be since heat therapy has been used for centuries to treat pains, aches, stiffness, and tension. 

Heat therapy works by expanding the blood vessels, which promotes healing, and decreasing muscle tension. The best part? It can be done at home and doesn’t require any fancy tools and instruments. 

So, track us below as we describe the effective ways to use heat therapy for lumbar pain issues. In this read, we will cover the following points:  

1. History of Heat Therapy 
2. Effective Ways to Use Heat Therapy for Lower Back Pain Relief 
  • Go for Moist Heat 
  • Gauge Your Options 
  • Be Consistent 
  • Add Other Pain Relief Options 

3. Why Should You Use Heat Therapy for Lower Back Pain Relief? 

  • Speeds Up Healing 
  • Helps with Muscle Spasms
  • Decreases Pain Sensations

4. SUPMOGO RecoveryFlex System 


History of Heat Therapy

Heat therapy has been around for centuries. In ancient Greek civilization, hot baths were used for their therapeutic benefits. Similarly, warm water was used for hydrotherapy and other medications in ancient Rome. 

Also, the Chinese civilizations have used moxibustion, a form of heat therapy where herbs are burned on the skin due to their health benefits, for over 2500 years. [1 ]

But, heath therapy became popular in the 19th century when hot water bottles and other forms of heat therapy started commercialising. Additionally, many researches and studies proved the amazing benefits of applying heat to the affected areas to manage pain. [2 ]

So, although the forms and instruments for heath therapy have evolved over the years, the basic idea is still the same: applying heat to the affected area can help to increase blood flow, relax muscles, and reduce pain and stiffness.

Effective Ways to Use Heat Therapy for Lower Back Pain Relief

Using heat therapy for lower back pain relief can be an awesome way to keep those aches at bay, at least temporarily. Even research proves that heat therapies like hot baths, dry saunas, etc., are efficient for lumbar pain. [3]

 Also, heat is a form of occupational therapy with zero side effects. So, if you get persistent backaches, here’s how you can efficiently use heat therapy to your benefit:

1. Go for Moist Heat

Moist heat? Doesn’t it sound counterintuitive? We mean, heat is anything but moist. 

But, note that moist heat therapy is scientifically proven to be more effective than dry heat therapies. It is because it penetrates deeper into the muscles and tissues, providing better pain relief. [4]

So, you should give it a shot to see if your back aches soothe. For moist heat therapy, you can use the following:

  • Moist hot water bottles
  • A warm, damp towel
  • A warm bath

For best results, keep the targeted heath therapy solution on your back for 20 minutes, a few times daily.

2. Gauge Your Options

The best thing about heat therapy is the variety of options and convenience. However, you should choose the best solution according to your needs. Here are the top health therapy options.

▪️ Heating Pad

A heating pad is best for on-the-go solutions. It is portable, convenient, and easy to use. A heating pad comes in various sizes and can be applied to the back for fast and easy back pain relief. 

▪️ Hot Water Bottle

    A hot water bottle is another form of heat therapy that can be used for both moist and dry therapies. Just fill a hot bottle with warm water and keep it on your back a few times daily. 

    ▪️ Warm Towel

    This one’s easy, considering almost everyone has a towel in their homes. So, if your back is suddenly aching, you can warm up a towel in the microwave and apply it to your back. 

    ▪️ Warm Bath

    A warm bath will almost always calm your body. Therefore, doctors usually advise patients with chronic back pain to take a warm bath before bed. 
    It helps relax the muscles and have a good night’s sleep. Also, try to stay in the water for 15- 20 minutes and focus the steam on your back. 

    ▪️ Sauna

    Lastly, going to the sauna a few a week can do wonders for lumbar pain. The steam helps increase circulation and reduce pain and stiffness. 
    However, it is a more complex and expensive form of heat therapy and should be kept as a last resort.


    Different heat sources work for different people, so experiment with various methods to see what works best for you.

    3. Be Consistent

    None of the pain relief methods, especially occupational therapies, will work if you’re inconsistent. No matter what heat therapy you like, sticking to it for a few weeks is imperative to start seeing results.

    Ideally, you should use heat therapy a few times daily for 20 to 30 minutes each. This will ensure that the heat travels to the deepest layer of muscles and provides optimal pain relief. 

    4. Add Other Pain Relief Options

    Heat therapy helps, but it’s not a magical solution that’ll work overnight to fix your back pain problem. However, you can pair heat therapy with other pain relief methods if you want optimal results. It will boost the impact and help you deal with pain fast and more efficiently. 

    Here are some more proven ways to deal with back pain. 

    • Stretching [5]
    • Light exercises
    • Swimming
    • Walks
    • Massage therapy
    • OTC pain relief medication
    Also Read: Should I Use Ice Or Heat For Lower Back Pain?

      Why Should You Use Heat Therapy for Lower Back Pain Relief? 

      There are countless benefits of heat therapy for lumbar pain. From improving the blood flow to the region, providing pain relief, and relaxing the muscles, heat therapy has been used for centuries to deal with chronic lumbar pain. 

      That said, here are three top benefits of heat therapy for backaches:

      1. Speeds Up Healing

      Heat therapy increases blood flow to the affected region. Therefore, more oxygen, white blood cells, essential nutrients, and platelets are delivered to the lumbar region. It helps repair the damaged tissues and heal them faster.

      2. Helps with Muscle Spasms

      Usually, backache, if not chronic, happens due to muscle spasms. It causes the spine to become stiff and painful and may cause inflammation. Heat therapy helps with muscle spasms by:

      • Improving blood circulation to the affected area
      • Relaxing tense muscles
      • Reducing pain 

      3. Decreases Pain Sensation

      When blood circulation is restricted in the lumbar spine, it sends a pain signal to the brain. In that case, heat therapy helps decrease pain by improving circulation and relaxing the stiff muscles. 

      It is why people with osteoarthritis, arthritis, slipped discs, and other conditions are advised of heat therapy for pain management. [6]

      Suggested Post For You: What is Chiropractic Care, and How Can It Help Your Lower Back Pain?

      SUPMOGO RecoveryFlex System

      Are you exhausted from feeling like you’re carrying a ton of bricks around your waist? We understand what you are going through, and backache can make even the simplest tasks like running a marathon. 

      While heat therapy can be a game changer for some, it's not a one-size-fits-all solution - especially for those with chronic pain.

      In that scenario, pairing SUPMOGO RecoveryFlex System with heat therapy might be the answer to all your worries. With Advanced Targeting Technology, SUPMOGO can penetrate the deepest layers of your muscles for ultimate relief. And don't worry, this isn't some gimmick - our belt is backed by science!

      Using water to conduct heat and vibration therapy is one of the most effective ways to alleviate pain, and our belt takes it to the next level with customizable settings. The SUPMOGO app gives you full control to customise the settings according to your preference, making the belt useful for every user.

      Try it once, and you won’t ever regret it!


      Heat is your best friend if you get regular muscle spasms and stiffness. It is proven beneficial in almost all scenarios like medical conditions, injuries, and muscle strains, especially for athletes.[7]


      Additionally, using the SUPMOGO RecoveryFlex System daily will ensure you reap maximum benefits without breaking the bank. So are you ready to say hello to a pain-free, healthy, and happy life?

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