Infrared Saunas and Pain Relief: Natural Healing Through Deep Heat Therapy
I’m Chris, and I built my first infrared sauna in 2012 for one reason: survival.
I was running a startup, working 80-hour weeks, eating terribly, and carrying about 20 extra pounds. My blood pressure was 145/90—not stroke territory, but not suitable for a guy in his early 30s. I was constantly stressed, anxious, and exhausted. My shoulders and neck were perpetually tight. I’d wake up with jaw pain from grinding my teeth all night.
But the real wake-up call was the chronic lower back pain that had become my constant companion and hours hunched over a laptop, with zero exercise and accumulated stress, had created a perfect storm of muscle tension and inflammation. I was popping ibuprofen like candy to make it through the day.
My doctor suggested blood pressure medication. I wasn’t ready for that—not yet. I wanted to try something, anything, before committing to pharmaceuticals. That’s when a friend who worked in sports medicine mentioned infrared saunas. He said athletes used them for recovery, but they also had powerful effects on stress, inflammation, and pain.
I was skeptical but desperate enough to try.
Within two weeks of daily 30-minute sessions, something shifted. The constant knot between my shoulder blades started to release. My back pain, which had been a 7/10 most days, dropped to a manageable 3/10. I was sleeping through the night for the first time in months. And when I checked my blood pressure after three weeks, it was 128/82.
That experience changed everything—not just my health, but my entire career trajectory. I became obsessed with understanding the connection between infrared saunas and pain relief. I read research papers, talked to doctors, experimented with protocols, and eventually started building saunas for others dealing with chronic pain, stress, and inflammation.
Over the past 12 years at SaunaCloud, I’ve worked with hundreds of customers managing conditions such as arthritis, fibromyalgia, chronic back pain, sports injuries, and inflammatory conditions. The results have been consistently remarkable—not miraculous, but measurable and sustainable.
In this guide, I’ll explain precisely how infrared heat reduces pain, share the research that supports it, cover specific conditions that respond well, and provide my personal protocol for using heat therapy effectively.
Let me start with understanding why infrared works so much better than traditional heat.
Why Infrared Heat Works Better for Pain Relief Than Traditional Saunas
Traditional saunas heat the air around you to 180-200°F, which then warms your body from the outside in. It’s effective, but uncomfortable—most people can only tolerate 10-15 minutes before they need to escape.
Infrared saunas do something fundamentally different: they use invisible light waves to generate heat that penetrates directly into your tissue—about 1.5 to 2 inches deep. This bypasses the need to superheat the surrounding air.
Here’s why that matters for pain:
Deeper penetration means better results. Infrared light reaches muscles, joints, and connective tissue where pain actually lives. Surface heat can’t touch these areas effectively.
Lower temperatures mean longer sessions. At 120-140°F, you can comfortably stay in for 30-40 minutes—more time = more therapeutic effect.
Direct tissue heating triggers specific physiological responses. When infrared energy is absorbed by your body’s water molecules and soft tissue, it initiates a cascade of healing mechanisms that surface heat can’t replicate.
The experience is entirely different. Instead of struggling to breathe in stifling air, you feel gentle warmth radiating into your muscles and joints. Your body relaxes. Pain starts to melt away. You can actually stay in long enough for real healing to occur.
How Infrared Saunas and Pain Relief Work: The Physiological Mechanisms
The connection between infrared saunas and pain relief isn’t just about feeling warm—it’s about triggering specific biological responses that address pain at its source.
Mechanism #1: Vasodilation and Increased Blood Flow
When infrared heat penetrates your tissue, your blood vessels expand (vasodilation). This dramatically increases circulation to affected areas, delivering:
- More oxygen to fuel cellular repair
- More nutrients to support tissue healing
- Faster removal of metabolic waste products (like lactic acid)
- Reduced inflammation through improved lymphatic drainage
Poor circulation is often a hidden driver of chronic pain. When tissues don’t get adequate blood flow, they become hypoxic (oxygen-deprived), acidic, and inflamed. Infrared therapy reverses this by forcing fresh, oxygenated blood into areas that need it most.
Mechanism #2: Muscle Relaxation
Pain often creates a vicious cycle: discomfort causes muscle tension, which restricts blood flow, leading to increased pain, which in turn causes more stress.
Infrared heat breaks this cycle by directly warming muscle tissue. When muscles are heated to about 104-106°F (your core temperature during a session), they relax involuntarily. The tiny muscles surrounding your joints—the ones you can’t consciously relax—let go.
This is especially powerful for:
- Chronic back pain (paraspinal muscle tension)
- Shoulder and neck pain (trapezius tightness)
- Hip pain (psoas and piriformis tension)
- Knee pain (surrounding stabilizer muscles)
Mechanism #3: Endorphin Release
Your body produces its own painkillers—endorphins. These are natural opioids that bind to pain receptors and block pain signals from reaching your brain.
Heat therapy is one of the most effective ways to trigger the release of endorphins. During an infrared sauna session, your endorphin levels rise significantly—creating that “runner’s high” feeling of calm, reduced pain perception, and improved mood.
The word “endorphin” literally combines “endogenous” (meaning naturally occurring in the body) and “morphine” (relating to pain relief). These are your body’s built-in pain management system, and infrared heat activates their powerfully.
Mechanism #4: Reduced Inflammation
Inflammation is the common thread connecting most chronic pain conditions, including arthritis, tendinitis, bursitis, fibromyalgia, and many injuries.
Infrared therapy reduces inflammation through multiple pathways:
- Increased circulation flushes inflammatory cytokines
- Heat stress triggers anti-inflammatory hormones (cortisol, growth hormone, noradrenaline)
- White blood cell production increases, supporting the immune response
- Cellular repair processes accelerate
A study published in Clinical Rheumatology found that infrared heat therapy significantly reduced inflammation markers (C-reactive protein, IL-6) in patients with rheumatoid arthritis—effects that persisted for weeks after treatment.
Mechanism #5: Nerve Desensitization
Chronic pain often involves sensitized nerve endings that fire inappropriately, sending pain signals even when there’s no actual tissue damage. This is called central sensitization.
Gentle heat applied consistently can help desensitize these overactive nerves. The warmth calms nerve endings, reducing the frequency and intensity of pain signals. Over time, this can help “retrain” your nervous system to respond more appropriately.
My Personal Pain Relief Protocol Using Infrared Therapy
Let me share the exact protocol I developed during those stressful startup years—the routine that took me from constant pain and high blood pressure to feeling like myself again.
The Protocol
Frequency: Daily during acute stress/pain periods (first 4-8 weeks), then 5x per week for maintenance
Temperature: 130-140°F
Duration: 30-35 minutes
Timing: Evening, about 2 hours before bed (this also improves sleep, which accelerates healing)
Session Structure
Pre-session (20 minutes before):
- Drink 16 oz of water
- Light dynamic stretching of affected areas
- Apply topical magnesium to sore areas (absorbed better when warm)
During session:
- First 10 minutes: Gentle stretching and mobility work while warming up
- Middle 15 minutes: Stillness, focus on breathing and relaxation (this is where the parasympathetic nervous system activation happens)
- Final 10 minutes: Light self-massage of tense areas (the heat makes tissue more pliable)
Post-session:
- Cool down gradually (5-10 minutes)
- Drink 16-24 oz of water with electrolytes
- Journal or meditate (capitalizing on the calm state)
What I Noticed
Week 1: Reduced muscle tension in shoulders and neck, better sleep, less reliance on NSAIDs
Weeks 2-3: Significant decrease in back pain, blood pressure dropping, noticeably calmer during stressful work situations
Week 4+: Pain reduced by about 60-70%, blood pressure consistently under 130/85, felt like I had control of my health again
The key was consistency. Missing 2-3 days meant the shoulder tension and back pain started creeping back. But with regular use, the improvements compounded. After three months, my blood pressure stabilized at 120/78, and it’s stayed there ever since—as long as I keep up my sauna routine.
Specific Pain Conditions That Respond to Infrared Therapy
Based on research and customer experiences, here are the conditions where infrared saunas and pain relief show the strongest results:
Arthritis (Osteoarthritis and Rheumatoid Arthritis)
A study from Saxion University in the Netherlands treated 17 patients with arthritis using infrared therapy for four weeks. Results:
- Significant reduction in pain scores
- Decreased stiffness and fatigue
- Improved mobility and quality of life
- No adverse effects
One of my customers, a 68-year-old woman with severe knee osteoarthritis, told me her pain dropped from an 8/10 to a 3/10 after three months of daily sessions. She went from barely being able to walk to hiking again.
Learn more about arthritis and infrared saunas →
Fibromyalgia
Fibromyalgia involves widespread musculoskeletal pain, fatigue, and sleep disturbances. A clinical trial published in Internal Medicine found that fibromyalgia patients using infrared saunas experienced:
- 70% reduction in pain levels after the first session
- Sustained improvements throughout the observation period
- Better sleep quality
- Reduced fatigue
The combination of pain relief, endorphin release, and improved sleep creates a powerful therapeutic effect for people living with fibromyalgia.
Chronic Back Pain
Lower back pain is one of the most common complaints I hear. Whether it’s from herniated discs, muscle strain, or degenerative conditions, infrared heat provides significant relief.
The mechanism is straightforward: the paraspinal muscles (the rope-like muscles running along your spine) are chronically tight in most back pain patients. Infrared heat penetrates these deep muscles, forcing them to relax and improving mobility.
Sports Injuries and Recovery
Professional athletes have been aware of infrared therapy for years. It accelerates recovery by:
- Reducing delayed-onset muscle soreness (DOMS)
- Speeding the healing of soft tissue injuries
- Decreasing inflammation after intense training
- Improving range of motion
NASA research by Dr. Harry Whelan found that infrared light “allows deep penetration of muscle and tissue, increasing cell growth from the inside, allowing the body to reduce pain and heal more quickly.”
Chronic Inflammation
Conditions like tendinitis, bursitis, plantar fasciitis, and general inflammatory pain all respond well to consistent infrared therapy. The anti-inflammatory effects are cumulative—the more regularly you use it, the better the results.
Combining Red Light Therapy for Enhanced Pain Relief
One of the most powerful upgrades I made to my personal sauna was adding red light therapy panels.
Red light (660nm) and near-infrared (850nm) wavelengths penetrate even deeper than far-infrared heat, up to 3 inches into tissue. This targets mitochondria directly, increasing cellular energy production (ATP).
Research shows red light therapy:
- Accelerates tissue repair at the cellular level
- Reduces oxidative stress and inflammation
- Improves collagen production (crucial for joint health)
- Enhances muscle recovery and reduces soreness
When you combine far-infrared heat with red light therapy, you’re addressing pain from multiple angles simultaneously. I use both in every session now, and the recovery benefits are noticeably amplified.
For anyone building a sauna specifically for pain management, red light integration is the upgrade I’d prioritize.
The Research Behind Infrared Saunas and Pain Relief
The connection between infrared saunas and pain relief isn’t just anecdotal—it’s backed by substantial research:
Key Studies:
Japanese Study (Internal Medicine Journal): Individuals with chronic pain experienced a 70% reduction in pain after a single infrared session, with the effects sustained throughout the observation period.
Clinical Rheumatology (2009): Patients with rheumatoid arthritis experienced significantly reduced pain and stiffness after four weeks of infrared therapy.
NASA Research: Infrared light therapy accelerates healing and reduces pain by stimulating cellular regeneration and improving tissue oxygenation.
USC Sports Medicine: Dr. Jeffrey Spencer documented that infrared wavelengths increase blood flow to muscles, delivering concentrated oxygen that creates energy for healing.
What the Experts Say:
“Infrared wavelengths penetrate the body to create heat, which creates profound therapeutic benefits. They increase blood flow to the muscles, delivering more concentrated oxygen, which creates more energy to heal.” — Dr. Jeffrey Spencer, USC.
The consistency across studies is striking: infrared therapy is effective, safe, and its effects are measurable and repeatable.
Safety Considerations for Using Infrared Therapy for Pain
While infrared therapy is generally very safe, there are important considerations:
When to Be Cautious:
- Acute injuries with active swelling (ice first for 48-72 hours, then heat)
- Open wounds or infections
- Severe cardiovascular conditions (check with your doctor)
- Pregnancy (consult healthcare provider)
- Heat-sensitive conditions or medications
Best Practices:
- Start slowly (15-20 minutes at lower temps)
- Stay well-hydrated
- Listen to your body—more isn’t always better
- Combine with physical therapy, not as a replacement
- Track your symptoms to monitor progress
Most people tolerate infrared therapy extremely well. The gentle heat and lower temperatures make it accessible even for those with severe pain conditions.
Building Your Pain Relief Sauna
If you’re ready to use infrared therapy for pain management, you have options:
Option 1: Custom-built by SaunaCloud
We design custom infrared saunas specifically for therapeutic use. For pain relief, I recommend:
- Full-spectrum infrared (near, mid, and far wavelengths)
- VantaWave® low-EMF heaters for consistent, deep penetration
- Red light therapy integration
- Comfortable seating for 30+ minute sessions
Option 2: DIY Build
If you want to build your own, I completely support that—I started building my own 12 years ago.
Our DIY infrared sauna guide covers:
- Heater selection (critical for pain relief effectiveness)
- Electrical setup and safety
- Construction techniques
- Red light integration options
The key is investing in quality heaters. That’s where the therapeutic benefit originates—consistent, deep infrared penetration at the optimal wavelengths.
Frequently Asked Questions
How quickly does pain relief start?
Many people feel immediate relief during and after the first session. Sustained, long-term improvements typically appear after 2-4 weeks of consistent use.
Can I use infrared therapy for acute injuries?
Wait 48-72 hours after acute injury (use ice during this phase). Once swelling subsides, infrared therapy helps accelerate the healing process.
How often should I use it for chronic pain?
Daily during flare-ups, 5- 6x per week for maintenance. Consistency is key.
Can I stop taking pain medication?
Many people reduce their reliance on NSAIDs and pain medication, but never stop prescribed medicines without consulting their doctor.
Is infrared therapy more effective than a traditional sauna for pain relief?
Yes—the deeper penetration, lower temperatures, and ability to stay in longer make infrared far more effective for therapeutic use.
Will it help nerve pain?
It can help with some types of nerve pain by desensitizing overactive nerve endings and improving circulation to damaged nerves. Results vary by condition.
The Bottom Line on Infrared Saunas and Pain Relief
After 12 years of building saunas and helping customers manage pain, I am confident that infrared saunas and pain relief represent one of the most effective natural therapies available.
The mechanisms are precise: increased circulation, muscle relaxation, endorphin release, reduced inflammation, and nerve desensitization. The research is substantial. The results are measurable. And for many people—including myself—it’s life-changing.
However, like everything in health, consistency is key. Using a sauna twice a month won’t create lasting change. Using it 5-6 times per week for months can lead to real healing.
Pain doesn’t just hurt physically—it limits your life. It affects your sleep, mood, relationships, and ability to do the things you love. When you find something that actually works, it’s transformative.
If you’re dealing with chronic pain and ready to experience natural relief, start your custom sauna design or explore our DIY building guide.
Your body knows how to heal itself. Sometimes it just needs the right conditions.
— Chris
