Heat packs are one of the most common home remedies for relieving aches, muscle tension, and joint stiffness. Whether it’s a sore back, tight neck muscles, or a chronic injury, applying heat can often provide fast, soothing relief. However, many people don’t realise that using heat incorrectly — especially for too long — can actually make inflammation and pain worse. At Melville Wellness Centre in Melville, Perth, our experienced Chiropractors often educate patients on the correct and safe use of heat therapy to support healing and recovery.
How Heat Packs Work
When you apply heat to sore or tight muscles, it increases blood flow to the area, helping to relax tension, reduce stiffness, and promote healing. Heat therapy can also ease pain by soothing the nervous system and improving flexibility in soft tissues.
That’s why heat packs are commonly recommended for chronic muscle tightness, joint stiffness, and non-acute injuries. They’re also useful before exercise or stretching to help warm up the muscles and prevent strain.
However, it’s important to understand that while heat has its benefits, it’s not suitable for every type of pain or injury — and using it for too long can cause more harm than good.
When Heat Can Make Pain Worse
If an injury is recent or inflamed — such as a sprain, strain, or swelling after a fall — heat can actually increase inflammation. The body’s natural healing response involves increased blood flow to the injured area, which already causes warmth and swelling. Adding extra heat can intensify that response, leading to more inflammation, discomfort, and slower recovery.
Even for chronic or tight muscles, prolonged heat use can create unwanted effects. Keeping a heat pack on for longer than 10–15 minutes at a time can dilate blood vessels excessively, leading to tissue irritation and increased inflammation in the surrounding area.
This is why our Chiropractors in Melville recommend using heat in short, controlled intervals — typically no more than 10 minutes at a time, followed by a break. This allows the tissues to benefit from the warmth without overstimulating the inflammatory response.
The Right Way to Use a Heat Pack
Here are a few simple guidelines from our Chiropractors to help you use heat packs safely and effectively:
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Check the temperature: Make sure the heat pack is warm, not hot, to avoid burns or skin irritation.
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Limit use to 10–15 minutes: Allow your skin and tissues to cool down between applications.
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Avoid using heat on fresh injuries: For the first 48–72 hours after an acute injury, cold therapy is usually more effective in reducing inflammation.
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Use a protective layer: Place a towel or cloth between your skin and the heat pack to prevent burns.
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Combine with movement and stretching: Gentle stretching after using a heat pack can help release muscle tightness and improve flexibility.
When to See a Chiropractor
If you’re relying on heat packs regularly for ongoing pain, stiffness, or discomfort, it’s worth getting a professional assessment. Persistent pain may indicate an underlying issue such as joint misalignment, muscle imbalance, or postural strain.
At Melville Wellness Centre in Melville, Perth, our experienced Chiropractors can assess your condition, identify the cause of your pain, and create a tailored treatment plan to promote long-term relief — not just temporary comfort.
Book an Appointment Today
Used correctly, heat therapy can be a valuable part of your pain management routine. But to ensure it supports healing rather than hinders it, always follow professional advice.
Book a consultation with one of our Chiropractors at Melville Wellness Centre in Melville, Perth, and let us help you move and feel better, safely and effectively.
Visit www.melvillewellness.com.au to book your appointment today.
