Infrared saunas are becoming more commonplace in homes today. Proponents claim that penetrating infrared heat reduces inflammation, stimulates healing, and promotes relaxation, all of which could help chronic pain. Is there research to back these claims?
How Do Infrared Saunas Work?
Infrared saunas use light to generate heat and induce sweating. This light heats the body directly rather than heating the air. Infrared waves also stimulate blood circulation and help the body eliminate toxins through sweating. To learn more, see full video here.
The Science Behind Infrared Saunas Health Benefits
Multiple small studies have shown potential benefits for those suffering from persistent pain. A 2015 study had people with chronic low back pain use an infrared sauna for 4 weeks. Participants reported a significant decrease in both their pain intensity and disability. A 2018 study found infrared sauna therapy decreased pain and fatigue in fibromyalgia patients after just 2 weeks of use. While these initial studies show promise, larger controlled trials are still needed to truly demonstrate effectiveness.
While these initial studies are promising, larger controlled trials are still needed. A 2020 review evaluated 5 studies on infrared saunas for chronic pain. Researchers concluded infrared therapy may provide short-term relief, but larger studies are warranted. The mechanism behind pain reduction is still unclear.
How Do They Help?
Infrared saunas are believed to reduce inflammation by lowering levels of cytokines (inflammation-promoting proteins). One study found sessions decreased inflammatory markers and stimulated an anti-inflammatory response. Chronic inflammation contributes to many types of persistent pain. Reduced inflammation may translate to decreased pain over time.
Increasing circulation may also play a role. The heat from infrared saunas dilates blood vessels and boosts blood flow. Improved circulation delivers more oxygen throughout the body to help muscles heal and relax. However, evidence showing enhanced circulation from infrared saunas is limited.
The relaxation response triggered by saunas should not be discounted either. The warmth promotes relaxation while limiting sensory input. Mental relaxation techniques are an important part of pain management programs. While not a cure-all, the overall calming effect of saunas likely augments pain relief.
What Comes Next?
More research is still needed to confirm the effectiveness, optimal temperature, frequency, and duration of treatment. Infrared saunas appear safe for most people when used appropriately. However, they come with some risks.
You must take care not to overheat or become dehydrated. Infrared radiation can potentially damage the eyes. Those with certain medical conditions like pregnancy or cardiovascular disease should consult a doctor before using. Moderation and common sense are key to safely enjoying infrared sauna benefits while minimizing any dangers. It’s important to discuss potential benefits and risks with your healthcare provider.
While more research is warranted, preliminary evidence indicates infrared sauna therapy may offer an accessible complementary approach to relieving chronic pain. Regular use may enhance quality of life and function. Infrared saunas are relatively low-risk and may be a useful addition to a pain management plan. However, they should not replace other proven treatments recommended by your doctor. More rigorous studies will help clarify the extent infrared saunas can benefit those suffering from chronic pain.
