Do Infrared Saunas Help With Pain Relief?

Are you tired of living with chronic pain? If so, you may have heard about the benefits of infrared saunas for pain relief. Infrared saunas are known for their ability to penetrate deeply into the body, warming your muscles and promoting relaxation. But do they really work? In this article, we will explore the science behind infrared saunas and their potential to alleviate pain. So grab a cup of tea, sit back, and let’s find out if infrared saunas are the answer to your pain woes.

What are infrared saunas?


Infrared saunas are a type of sauna that use infrared light to heat the body directly, rather than heating the air around you. Unlike traditional saunas that rely on steam or hot rocks, infrared saunas emit infrared radiation that penetrates deep into the body, creating a warming effect that induces sweating. These saunas are typically smaller and use lower temperatures compared to traditional saunas, making them more accessible to a wider range of individuals.

How do they work?

Infrared saunas work by emitting infrared radiation, which is a form of electromagnetic radiation. This radiation is absorbed by the body’s tissues, including the skin, muscles, and organs, creating a gentle heat that raises the body’s core temperature. This process, known as thermal therapy, leads to various physiological responses, including increased blood flow, improved circulation, and the release of endorphins – the body’s natural painkillers. It is believed that these effects contribute to the potential pain relief benefits of infrared saunas.

Types of infrared saunas

There are several types of infrared saunas available on the market. The most common types include:

  1. Infrared Sauna Blankets: These portable devices are designed to wrap around the body, providing direct infrared heat therapy to targeted areas. They are convenient for at-home use and often come with adjustable temperature settings.

  2. Infrared Sauna Pods: These pods create a space for individuals to sit or lie down comfortably while experiencing the benefits of infrared heat. They often come equipped with additional features such as LED lights and audio systems to enhance the relaxation experience.

  3. Infrared Sauna Cabins: These larger and more traditional-style infrared saunas provide enough space for multiple individuals to sit or lie down. They are typically found in professional spa or wellness facilities.

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Choosing the right type of infrared sauna depends on personal preference, available space, and budget considerations. It’s important to consider these factors when determining the most suitable option for pain relief purposes.

Understanding Pain Relief

Causes of pain

Pain can have various causes, ranging from acute injuries to chronic conditions. Some common causes of pain include muscle strains or sprains, joint inflammation, arthritis, fibromyalgia, sports injuries, and post-workout soreness. Pain can significantly impact one’s quality of life, making it important to explore potential methods of relief.

Traditional methods of pain relief

Traditional methods of pain relief often involve over-the-counter or prescription medications, physical therapy, and the application of hot or cold packs to the affected areas. While these approaches can provide temporary relief, they may not address the underlying causes of pain and may have potential side effects.

Potential benefits of infrared saunas for pain relief

Infrared saunas have gained attention for their potential pain relief benefits. The deep heat generated by the infrared rays is believed to help relax muscles, increase blood flow, reduce inflammation, and promote healing. This combination of effects can potentially alleviate pain associated with various conditions, offering a natural and non-pharmacological option for pain management.

Do Infrared Saunas Help With Pain Relief?

Scientific Evidence

Studies on infrared saunas and pain relief

Several studies have examined the effects of infrared saunas on pain relief. In a randomized controlled trial published in the Journal of Pain Research, researchers found that participants who used an infrared sauna experienced significant reductions in pain intensity and improved physical functioning compared to a control group. Another study published in the Annals of Rehabilitation Medicine reported that infrared sauna therapy resulted in significant pain relief and improved quality of life in patients with chronic pain conditions.

Mechanism of action

The exact mechanism by which infrared saunas provide pain relief is not yet fully understood. However, it is believed that the deep penetrating heat of the infrared rays helps to relax muscles, relieve stiffness, improve blood circulation, and enhance the release of endorphins. These combined effects may help reduce pain and promote overall well-being.

Effectiveness compared to other treatments

While more research is needed to fully understand the effectiveness of infrared saunas compared to other treatments, early studies suggest promising results. Infrared sauna therapy has been found to be comparable or even superior to conventional pain management methods, such as medication and physical therapy, without the potential side effects associated with these treatments. However, it’s important to note that individual responses to infrared saunas may vary, and it’s always advisable to consult with a healthcare professional before starting any new pain management regimen.

Conditions and Types of Pain

Chronic pain conditions

Chronic pain is a common problem that affects millions of individuals worldwide. Conditions such as fibromyalgia, arthritis, migraines, and neuropathy can cause persistent discomfort and significantly impact one’s quality of life. Infrared saunas may offer a complementary approach to managing chronic pain by providing relaxation, reducing inflammation, and increasing blood flow to affected areas.

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Muscle and joint pain

Muscle and joint pain caused by overexertion, injury, or conditions like tendonitis and bursitis can be debilitating. Infrared sauna therapy may help relax muscles, reduce inflammation, and improve circulation, potentially alleviating discomfort and promoting faster recovery.

Sports injuries

Athletes and active individuals often experience sports-related injuries, such as sprains, strains, and muscle tears. Infrared saunas can be used as part of a comprehensive rehabilitation program to aid in pain relief, reduce swelling, and promote healing.

Back pain

Back pain is a common complaint that can be caused by a variety of factors, including muscle strain, herniated discs, and spinal stenosis. Infrared saunas may provide temporary relief by promoting muscle relaxation, reducing inflammation, and increasing blood flow to the affected area.


Arthritis is a chronic condition characterized by joint inflammation and pain. Infrared saunas have shown promising results in improving pain, stiffness, and physical functioning in individuals with arthritis, offering a non-pharmacological option for managing symptoms.


Fibromyalgia is a complex chronic pain disorder that affects the entire body. Infrared sauna therapy has been found to significantly reduce pain and improve quality of life in individuals with fibromyalgia, making it a potential complementary therapy for managing this condition.

Post-workout soreness

Intense exercise can lead to muscle soreness, also known as delayed onset muscle soreness (DOMS). Infrared saunas can help relax muscles, increase blood flow, and reduce inflammation, potentially alleviating post-workout soreness and promoting muscle recovery.

Do Infrared Saunas Help With Pain Relief?

Safety and Precautions

Health considerations

While infrared saunas are generally considered safe for most individuals, it’s always important to consider any underlying health conditions. Pregnant women, individuals with low blood pressure, cardiovascular conditions, or certain skin conditions should consult with a healthcare professional before using an infrared sauna. It’s also important to stay properly hydrated during and after sauna sessions to prevent dehydration.

Precautions for specific individuals

Individuals with certain health conditions, such as diabetes or multiple sclerosis, may need to exercise caution when using infrared saunas. It’s advisable to seek guidance from a healthcare professional to determine if infrared sauna therapy is suitable for specific circumstances.


There are some instances where individuals should avoid using an infrared sauna altogether. These include acute injuries, acute infections or inflammation, fever, open wounds, and certain medications or medical conditions that may be exacerbated by heat. It’s important to prioritize safety and consult with a healthcare professional if there are any concerns.

How to Use Infrared Saunas for Pain Relief

Frequency and duration

The frequency and duration of infrared sauna sessions may vary depending on individual needs and tolerance. It is generally recommended to start with shorter sessions, such as 10-15 minutes, and gradually increase time as desired. For pain relief purposes, regular sessions, ideally 2-3 times per week, may be beneficial in maintaining the therapeutic effects.

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Best practices

To maximize the benefits and ensure a safe experience, it’s essential to follow best practices when using an infrared sauna:

  1. Hydration: Drink plenty of water before, during, and after sauna sessions to prevent dehydration.

  2. Clothing: Wear loose-fitting and lightweight clothing to allow for better heat absorption.

  3. Towel: Sit or lie down on a towel to absorb sweat and prevent skin contact with the sauna surface.

  4. Temperature: Start with a lower temperature setting and gradually increase as desired, avoiding excessive heat.

  5. Cool down: After each session, cool down gradually by resting in a comfortable environment and hydrating.

Additional complementary methods

While infrared saunas can provide pain relief on their own, combining their use with other complementary methods may enhance the overall benefits. These may include gentle stretching exercises, meditation or deep breathing techniques, and topical pain relief products such as creams or oils. It’s important to explore a combination of approaches to find what works best for individual needs.

Choosing the Right Infrared Sauna

Factors to consider

When choosing an infrared sauna, there are several factors to consider:

  1. Size and Space: Determine the available space and whether a portable or fixed sauna is preferred.

  2. Budget: Consider the budget for purchasing an infrared sauna, as prices can vary depending on the type and features.

  3. Heating Technology: Research different heating technologies used in infrared saunas and choose one that meets individual preferences and needs.

  4. Warranty and Customer Support: Look for reputable manufacturers that offer warranty coverage and reliable customer support.

Home sauna options

For individuals who prefer the convenience of having an infrared sauna at home, there are various options available. Infrared sauna blankets and pods offer portability and ease of use, while larger infrared sauna cabins can be installed as permanent fixtures in a dedicated space.

Professional sauna facilities

Alternatively, individuals can also consider visiting professional sauna facilities that offer infrared sauna therapy. These facilities often have different types of saunas to choose from and may provide additional amenities such as steam rooms or cold plunge pools.

User Testimonials

Experiences and anecdotes

Many individuals who have incorporated infrared saunas into their pain relief regimen have reported positive experiences. Some have noted a significant reduction in pain intensity, improved sleep, increased range of motion, and enhanced overall well-being. These experiences, while subjective, provide valuable insights into the potential benefits of infrared saunas for pain relief.

Different perspectives

It’s important to consider different perspectives when evaluating the effectiveness of infrared saunas for pain relief. While some individuals may experience significant benefits, others may not notice the same level of relief. Factors such as the underlying condition, individual response, and adherence to recommended usage guidelines can influence outcomes. Understanding these varying perspectives can help individuals make informed decisions about incorporating infrared sauna therapy into their pain management strategy.


Infrared saunas offer a potential non-pharmacological approach for pain relief. By harnessing the power of infrared radiation, these saunas provide deep heat that can relax muscles, reduce inflammation, and improve blood flow, leading to potential pain relief benefits. While more research is needed to fully understand the mechanisms and effectiveness of infrared saunas for pain management, early studies and user testimonials offer promising insights. It’s important to consider individual needs, consult with healthcare professionals, and follow best practices when incorporating infrared sauna therapy into a pain relief regimen. With proper usage and precautions, infrared saunas may be a valuable addition to a holistic pain management approach, offering relaxation, relief, and improved well-being.