keep the heat to a minimum....
 

Heat inflames nerves and makes pain worse. No more than 10 minutes at a time..or you go into rebound pain.

Thanks Mrs d I did not know that. So are those heat belts bad that you can wear up to 8 or 10 hours

Don't know...
 

But stop using them for a while, see if something improves.
That is the only way you'll know.

I don't know the temps those chemical pads produce.

Daniella, I personally wouldn't use the heat for any more than 10 minutes at one time as Mrs D said & my doctor also said the same, but i think it's safe to reapply it every 2 hours as the heat dilates the blood vessels of the muscles, it also increases the flow of oxygen & nutrients to your muscles, also the heat stimulates the sensory receptors in the skin & should help decrease transmissions of pain signals to the brain.

But on the other side of the coin some people find alternate heat & cold applications work better for them, others find cold application works the best, which makes good sense too, as the area is already inflamed and the coldness should help to reduce the inflammation.

I hope it settles down for you soon,
Brian :)

Core Stabilizer exercises
 

I have had three laminectomies at the L4-L5 and L5-S1 discs over the past 15 years. Recently I have been in PT for core stabilizing exercises that don't put strain on my back mucles but help to balance out and strengthen stomach muscles to help support the spine. I found I had over relied on my back muscles and often placed more strain on already over worked muscles which increased their tendency to cramp up.

You might want to look into something like this. Most are done laying on your back with a pillow under your knees, thus isolating abdominal muscles.

An injured muscle causes pain through ripped microfibers and subsequent swelling. Ice in the first 48 hours helps to minimize the swelling thus minimizing the problem. Just like if you had sprained an ankle. No more than 20 minutes an hour on the most painful spot. It actually helps to numb it out some.

Back injuries are the pits!

Thank you for your tips and help. I need a new plan cause all this laying is making me get off balance again and with a head ache. I may be wrong but it seems like when I lay a lot this happens. I am going to try to sit up part time and lay part time. I have the pillow under my tush and back. I just don't want damage and it feels like it pulls sitting. I read you should only be in one position for a certain amount of time. I am not used to sitting in general. I always layed like I said but on the floor.
As for the heat and cold. This happened more then 3 weeks ago so I have just been doing the heat and am trying like you said only 10 min at a time. I don't want this to be a chronic issue. So frustrating.Thanks again