If you live with chronic pain — whether it's a stiff lower back, arthritic joints, fibromyalgia flares, or lingering muscle soreness that never fully resolves — you've probably tried everything from over-the-counter painkillers to physical therapy to cortisone injections. Some of those approaches work. Many offer only partial or temporary relief. And almost all of them come with tradeoffs.
Sauna therapy is different. It's a non-pharmacological, non-invasive intervention with thousands of years of cultural use and a growing body of peer-reviewed research supporting its role in pain management. It won't replace your rheumatologist or your physical therapist. But for millions of people dealing with persistent pain, regular sauna use has become a meaningful part of their recovery and quality of life — one backed by real clinical data, not just anecdotal claims.
This guide breaks down the science behind how sauna heat reduces pain, reviews the clinical evidence for specific conditions, explains the differences between sauna types for therapeutic use, and gives you a practical framework for incorporating sauna therapy into your pain management routine.
How Sauna Heat Reduces Pain: The Mechanisms
Pain is complex. It involves nerve signaling, inflammation, blood flow, muscle tension, hormonal responses, and psychological factors — all interacting simultaneously. Sauna therapy doesn't target just one of these pathways. It engages several at once, which is a large part of why it can be so effective for people whose pain has multiple contributing factors.
Increased Blood Circulation
When your body is exposed to sauna heat, blood vessels dilate in a process called vasodilation. Your heart rate increases from a resting rate of roughly 60–70 beats per minute to 100–150 bpm — similar to what you'd experience during a brisk walk. Cardiac output can more than double, and blood flow to muscles and peripheral tissues increases dramatically.
This matters for pain because many chronic pain conditions involve compromised local circulation. Tissues that aren't receiving adequate oxygen and nutrients heal slowly, stay inflamed longer, and generate more pain signals. By flooding those areas with oxygen-rich blood, sauna heat helps accelerate the body's natural repair processes. Research has shown that blood vessel dilation can improve by approximately 50% after just two weeks of regular infrared sauna use.
Reduced Systemic Inflammation
Chronic inflammation is a driver of pain in conditions ranging from rheumatoid arthritis to fibromyalgia to degenerative disc disease. A 2018 study published in Experimental Gerontology found that regular sauna users had significantly lower levels of C-reactive protein (CRP), one of the most reliable biomarkers of systemic inflammation. More recently, a 2025 review in PubMed detailed how heat exposure modulates inflammatory pathways by reducing pro-inflammatory agents like TNF-α, CRP, and prostaglandin E2 while promoting anti-inflammatory IL-10 responses.
This isn't just about feeling warm and relaxed in the moment. Regular sauna use appears to recalibrate the body's baseline inflammatory state over time, which may explain why the benefits of consistent sauna therapy often compound with continued use.
Endorphin Release
Sauna heat triggers the release of beta-endorphins — the same class of neurotransmitters responsible for the "runner's high" experienced during intense exercise. These endogenous opioids bind to pain receptors in the brain and spinal cord, raising your pain threshold and producing a natural analgesic effect. For people who struggle with exercise due to pain or mobility limitations, sauna bathing can offer a similar neurochemical benefit without the physical strain.
Heat Shock Protein Activation
Exposure to high heat activates a family of proteins called heat shock proteins (HSPs), which function as cellular chaperones — they help repair damaged proteins, protect cells from stress, and support immune function. A study published in Cell Stress & Chaperones confirmed that heat exposure boosts HSP activity, contributing to cellular resilience and recovery. For people dealing with chronic pain, this translates to enhanced tissue repair and better long-term adaptation to physical stress. Our biohacking with saunas guide explores HSPs and their role in longevity and recovery in more detail.
Muscle Relaxation and Reduced Spasm
Heat has a direct relaxing effect on skeletal muscle. It reduces muscle spindle activity, softens connective tissue, and improves range of motion — all of which can break the pain-spasm-pain cycle that keeps many chronic pain patients locked in discomfort. This is particularly relevant for conditions like chronic lower back pain and fibromyalgia, where muscle guarding and tonic contraction play a significant role in symptom severity.
Autonomic Nervous System Regulation
Chronic pain often disrupts the balance between the sympathetic ("fight or flight") and parasympathetic ("rest and digest") branches of the autonomic nervous system. Sauna bathing has been shown to help restore this balance, reducing cortisol levels and shifting the body toward parasympathetic dominance. The calming effect isn't just subjective — it's measurable, and it contributes to reduced pain perception, better sleep, and improved mood.
What the Research Says: Sauna Therapy for Specific Pain Conditions
The clinical evidence for sauna-based pain relief has grown substantially over the past two decades. Here's what the research shows for the most common pain conditions.
Lower Back Pain
Lower back pain is the single most common reason people visit a pain clinic, and it's one of the best-studied applications of sauna therapy. A prospective clinical study published in the Korean Journal of Pain followed 37 patients with chronic lower back pain through a structured dry sauna protocol — two 15-minute sessions per day at 90°C (194°F) for five consecutive days. Pain scores dropped from a median of 5 to 3 on the verbal numerical rating scale, and functional disability scores improved significantly. Seventy percent of participants rated the treatment outcome as "excellent" or "good," and no adverse effects were reported.
What makes this finding particularly compelling is that the participants had already been living with chronic pain for more than three months. These weren't acute injuries that would have improved on their own — they were established chronic pain patients who experienced meaningful relief from a straightforward, drug-free intervention.
Rheumatoid Arthritis and Ankylosing Spondylitis
A pilot study published in Clinical Rheumatology treated 17 rheumatoid arthritis (RA) patients and 17 ankylosing spondylitis (AS) patients with infrared sauna sessions over a four-week period. Pain and stiffness decreased during treatment sessions, with statistically significant improvements observed in both groups. Fatigue also improved. Critically, no adverse effects were reported and no exacerbation of disease activity was observed — a common concern among RA patients considering heat therapy.
A broader body of research supports these findings. A 2025 review article on sauna therapy in rheumatic diseases noted that heat exposure reduces key inflammatory markers implicated in joint destruction while improving physical function and quality of life. The reviewers concluded that sauna therapy represents a viable complementary strategy for managing rheumatic conditions, particularly for patients seeking to reduce their reliance on NSAIDs and other medications with known side-effect profiles.
For RA and AS patients specifically, full spectrum infrared saunas are often preferred because they operate at lower ambient temperatures (120–150°F) while still delivering deep tissue penetration — making longer, more comfortable sessions possible for people with heat sensitivity or fatigue.
Fibromyalgia
Fibromyalgia is one of the most challenging chronic pain conditions to treat, characterized by widespread musculoskeletal pain, fatigue, sleep disruption, and cognitive difficulties. The existing research on sauna therapy for fibromyalgia, while still limited in scale, is remarkably consistent in showing positive results.
A 2008 study published in Internal Medicine followed 13 female fibromyalgia patients through a Waon (far-infrared sauna) therapy protocol. Every patient experienced a significant reduction in pain — roughly 50% — after the first session. The effects stabilized after 10 treatments and remained consistent during a 14-month observation period. A larger 2011 study tracked 44 female fibromyalgia patients through a 12-week thermal therapy program combining sauna sessions with gentle underwater exercise. Participants reported pain reductions of 31–77%, and those improvements remained relatively stable during a six-month follow-up.
Another study examined chronic pain patients who received four weeks of multidisciplinary treatment, with half the group also receiving daily far-infrared sauna sessions. At a two-year follow-up, sauna group participants were significantly more likely to have returned to work (77% versus 50%) and showed improved sleep scores and pain behavior. These are the kinds of long-term, real-world outcomes that matter most to people living with fibromyalgia.
Chronic Neuropathic Pain
The evidence here is more mixed but still noteworthy. A study examining regular sauna bathers with chronic neuropathic pain found that approximately 30% of participants with peripheral neuropathic pain reported that sauna bathing provided relief, while the majority reported no significant change. Some patients experienced temporary pain exacerbation the day after sauna use, though many found that a cool shower after the session could prevent this effect.
For neuropathic pain specifically, clinicians suggest starting with shorter sessions at moderate temperatures and building up gradually, paying close attention to how your symptoms respond in the 24 hours following each session.
Exercise-Induced Muscle Soreness
Athletes and active individuals dealing with delayed onset muscle soreness (DOMS) have long used heat therapy for recovery. Research supports this practice — infrared light exposure has been shown to reduce inflammation triggered by exercise-induced muscle damage, leading to less soreness and faster functional recovery. A 2023 study confirmed that infrared sauna sessions significantly improved neuromuscular performance recovery and reduced perceived muscle soreness after resistance training.
For post-workout recovery, many athletes combine sauna sessions with cold plunge therapy in a contrast protocol — alternating between heat and cold exposure to maximize circulatory benefits and accelerate recovery. This approach has centuries of cultural precedent in Finnish and Scandinavian bathing traditions and is increasingly supported by modern sports science.
Traditional Sauna vs. Infrared Sauna for Pain Relief
Both traditional Finnish saunas and infrared saunas have demonstrated pain-relieving benefits in clinical research, but they work differently and suit different needs. Understanding these differences can help you choose the right sauna for your specific pain condition.
Traditional (Finnish) Saunas
Traditional saunas heat the air to 150–200°F using an electric heater or wood-burning stove loaded with sauna stones. The intense ambient heat warms your body primarily through convection, producing profuse sweating and significant cardiovascular stress. Water can be thrown on the stones to create bursts of steam (löyly), temporarily increasing humidity and perceived heat intensity. Sessions typically last 10–20 minutes per round, often alternated with cold exposure.
The high temperatures in traditional saunas produce powerful vasodilation, heavy sweating, and substantial endorphin release. For people who tolerate heat well and enjoy the ritual of multi-round sessions with cooling breaks, a traditional indoor sauna can be an excellent tool for pain management.
Infrared Saunas
Infrared saunas use carbon or ceramic heating panels to emit radiant energy that is absorbed directly by your body rather than heating the surrounding air. They operate at lower ambient temperatures — typically 120–150°F — while still raising core body temperature effectively. This makes sessions more tolerable for longer durations (30–45 minutes), which can be particularly advantageous for pain relief applications where sustained, gentle heat penetration is desirable.
Much of the clinical pain research cited above — particularly the fibromyalgia, RA, and chronic pain studies — used far-infrared or full spectrum infrared saunas. The lower temperature and direct tissue penetration make infrared especially well-suited for people with pain conditions who may find the extreme heat of traditional saunas uncomfortable or exhausting.
If you're not sure which type is right for your situation, our infrared sauna vs. traditional sauna comparison walks through every meaningful difference in detail.
Red Light Therapy as a Complement
An emerging area of interest is the combination of sauna heat with red light therapy (photobiomodulation). Red light at 630–660nm and near-infrared light at 810–850nm have independent evidence supporting their role in reducing inflammation, accelerating tissue repair, and supporting collagen production. When layered on top of sauna heat — which pre-conditions the body with enhanced circulation — the two modalities may work synergistically.
Several home sauna models now integrate red light therapy panels directly into the cabin. If pain management is your primary goal, a sauna with built-in red light therapy may give you the broadest therapeutic coverage in a single session.
How to Use a Sauna for Pain Relief: Practical Guidelines
Getting meaningful pain relief from sauna therapy isn't about cranking the heat as high as possible or sweating for as long as you can tolerate. It's about consistency, gradual adaptation, and finding the protocol that works for your body and your specific condition.
Start Slowly and Build Up
If you're new to sauna bathing — especially if you have a chronic pain condition — begin with shorter sessions at moderate temperatures. For infrared saunas, start with 15–20 minutes at 110–130°F. For traditional saunas, try 10–15 minutes at a lower temperature setting. As your body adapts over the first one to two weeks, you can gradually increase both duration and temperature.
Aim for Consistency
The research consistently shows that regular use produces better outcomes than occasional sessions. Most clinical protocols in the pain literature involve sessions three to five times per week. The 2008 Waon therapy study for fibromyalgia used daily sessions. The low back pain study used twice-daily sessions over five consecutive days. While you don't need to replicate these intensive protocols at home, a minimum of two to three sessions per week is a reasonable starting point for most people. Our sauna frequency guide breaks down the research-backed recommendations by health goal.
Hydrate Aggressively
Dehydration can worsen pain, increase muscle cramping, and cause headaches — the opposite of what you're going for. Drink at least one to two full glasses of water before your session, sip water during if possible, and rehydrate immediately afterward. Electrolyte supplementation is a good idea if you're doing longer or more frequent sessions.
Post-Session Cooling
Several studies noted that pain exacerbation the day after sauna use — particularly in fibromyalgia and rheumatic conditions — could often be prevented by a cool shower after the session. This doesn't need to be a full cold plunge (though contrast therapy offers its own benefits). A cool to lukewarm shower is sufficient to help your body transition back to baseline temperature without triggering a rebound inflammatory response.
Combine with Gentle Movement
The thermal therapy program that produced the largest pain reductions in fibromyalgia patients combined sauna sessions with gentle underwater exercise. While you don't need a pool, incorporating light stretching, range-of-motion exercises, or a short walk after your sauna session can help extend the benefits. Heat makes muscles more pliable and joints more mobile — take advantage of that window.
Listen to Your Body
Pain conditions are variable by nature. Some days you'll tolerate heat well; others you may need to cut a session short. That's fine. If you feel dizzy, lightheaded, nauseous, or if your pain significantly worsens during a session, exit the sauna, cool down, and hydrate. The goal is gradual, cumulative benefit — not endurance testing.
Who Should Be Cautious
Sauna therapy is safe for the majority of adults when used within reasonable guidelines, but certain populations should consult with a healthcare provider before starting a regular sauna routine. This includes people with unstable cardiovascular conditions, uncontrolled high or low blood pressure, multiple sclerosis (where heat sensitivity can trigger symptom flares), pregnancy, and anyone taking medications that affect heart rate, blood pressure, or thermoregulation. If you have an active inflammatory flare — such as a severe RA flare with significant joint swelling — it's wise to wait until the acute phase has subsided before reintroducing heat therapy.
None of this means sauna is off-limits for people with chronic conditions. It means you should work with your doctor to determine the right approach for your situation. Many pain physicians actively recommend sauna therapy as part of a multimodal treatment plan.
Choosing a Sauna for Pain Management
If pain relief is a primary motivator for investing in a home sauna, here are a few factors to prioritize.
Infrared technology is the most studied modality for chronic pain applications. FAR infrared saunas offer excellent therapeutic value at accessible price points, while full spectrum infrared models add near and mid-infrared wavelengths for broader tissue penetration — particularly relevant if joint pain and deep muscle recovery are your main concerns.
Low EMF emissions matter for health-focused buyers. Look for saunas with independently tested EMF ratings below 3 milligauss, or near-zero EMF models if you want the lowest possible exposure. Our infrared sauna buyer's guide ranks every major brand by EMF performance, build quality, and therapeutic features.
Comfort and session length should influence your size choice. If pain management requires 30–45 minute sessions, you want a cabin with enough room to sit comfortably, adequate back support, and good heat distribution. A cramped sauna you dread using won't produce the consistent routine you need.
Budget and financing are real considerations. Entry-level infrared saunas start in the $1,900–$2,500 range, and many qualify for HSA/FSA payment through our TrueMed integration — meaning you may be able to use pre-tax health savings toward your purchase. We also offer 0% APR financing on every order. Our sauna pricing guide covers the real numbers across every category.
The Bottom Line
Sauna therapy isn't a miracle cure for chronic pain. No single intervention is. But the clinical evidence is clear: regular sauna use can meaningfully reduce pain levels, improve physical function, lower systemic inflammation, and enhance quality of life for people dealing with a wide range of pain conditions — from lower back pain and arthritis to fibromyalgia and exercise-related soreness.
The best part is that it's accessible, low-risk, and something most people genuinely enjoy doing. Unlike many pain management interventions that require gritting your teeth through the process, a sauna session is inherently pleasant. That matters for adherence, and adherence is what produces long-term results.
If you're considering adding sauna therapy to your pain management routine, browse our full infrared sauna collection or explore our science-backed sauna health benefits guide for a broader look at what consistent heat therapy can do. Our Oregon-based team is available by phone or text at (360) 233-2867 if you have questions about which sauna fits your needs, and every order ships free with flexible financing options.
Haven Of Heat and its affiliates do not provide medical advice. Consult a licensed healthcare provider before starting any new therapy, including sauna use, especially if you have existing health conditions or take medications. The research cited in this article is for informational purposes only and does not constitute a recommendation for treatment.
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