Using a heat pack is an easy and effective way to provide temporary pain relief. Heat therapy is commonly recommended to musculoskeletal discomfort, as it help relax muscles, improve circulation, and ease muscle and joint stiffness.

The Science Behind Heat Therapy

When you apply heat to an area, it works by increasing blood flow, relaxing tight muscles, and soothing stiff joints. Heat also speeds up cellular metabolism, which can promote healing and reduce inflammation in subacute or chronic injuries.

The application of heat is a non-pharmacological/non-invasive treatment approach that involves the application of a heat source to the body. The application of heat activates temperature sensitive nerve endings (thermoreceptors), which initiates signals that block the processing of pain signals (nociception). Additionally, the pressure used to apply heat packs, such as heat wraps, may activate the nerve endings that detect changes in tissue pressure and movement (proprioceptors), when activated the proprioceptors block the transmission of pain signals to the spinal cord and the brain. 

Pain Types

• Acute pain

Pain that lasts less than 3-6 months. Heat can help relax the area and reduce muscle spasms once the initial swelling has gone down (usually after the first 48 hours post injury).

• Chronic pain

Persistent pain that lasts more than 6 months. For those ongoing niggles, like arthritis or prolonged injuries, regular heat therapy can ease stiffness and get you moving better with less discomfort.

How to Use a Heat Pack Safely

• Apply the heat pack for 15-20 minutes 
• Always check the temperature before applying — especially on sensitive skin
• Listen to your body – if it feels too hot or uncomfortable, take it off
• Avoid using on open wounds, swollen areas, or immediately after injury

When Should You Reach for a Heat Pack?

Stiff neck or back after a long day at the desk? Heat can help loosen things up.  Injuries acting up when the weather changes? A heat pack can help alleviate those niggles. Feeling tense before a workout? Gentle warmth can prepare your muscles for movement

A Tip: Pair heat therapy with gentle movement, stretching, or your osteopath’s advice for the best results. It’s all about supporting your body’s natural healing process. 

Are you ready to give it a go? Check out our heat packs available on our online shop HERE

Written by Dr. Orianne Kondos 

(Registered Osteopath)