Chronic pain is a condition that affects millions of people in the world. From arthritis and fibromyalgia to back pain and migraines, living with chronic pain is very difficult and can significantly impact the quality of life. Treatment for chronic pain is necessary. While there are many treatments available, from medications to physical therapy, one of the best and emerging options gaining attention is infrared saunas.
In this blog, we will discuss the science behind infrared saunas. Not only that but we also discuss the potential benefits for chronic pain in detail. Whether you know someone living with chronic pain or are simply curious about alternative therapies, this guide will provide you with the complete information that you need.
What are Infrared Saunas?
Infrared saunas are a type of sauna that uses infrared light to heat the body directly, rather than heating the air around you like traditional saunas. This therapy provides a comfortable experience at a lower temperature, typically between 120°F and 140°F which is 49°C to 60°C. Actually, the light of infrared saunas penetrates the skin and heats the body.
There are three types of infrared light used in saunas.
- Near-infrared: In this type of infrared saunas, the outermost layer of the skin is penetrated. It is used for the purpose of wound healing and skin rejuvenation.
- Mid-infrared: It reaches deeper into the body’s soft tissues and has the ability to improve circulation and relax muscles.
- Far-infrared: This type penetrates the deepest into the skin, reaching muscles, joints, and even internal organs. It has the ability to promote detoxification and pain relief.
How do infrared saunas work for chronic pain?
The potential benefits of infrared saunas for chronic pain are rooted in their ability to influence the body’s physiological processes. Here’s how they work:
- Increased blood flow: Infrared saunas have the ability to increase blood flow. The heat from infrared saunas dilates blood vessels, improving circulation and delivering more oxygen and nutrients to damaged tissues.
- Reduced inflammation: Infrared saunas help reduce inflammation by promoting the release of anti-inflammatory cytokines.
- Muscle relaxation: It helps relax tight muscles and reduces stiffness and soreness.
- Endorphin Release: It triggers the release of endorphins, the body’s natural painkillers, which can help alleviate pain.
- Detoxification: Sweating helps in removing toxins from the body, which contribute to pain relief and overall well-being.
Potential benefits of infrared saunas for chronic pain
While research on infrared saunas and chronic pain is still evolving, there are several potential benefits:
1. Arthritis Pain Relief
- Reduces joint stiffness: Infrared light has the ability to reduce joint stiffness. It helps loosen stiff joints and thus makes movement easier and less painful.
- Improved mobility: Regular use of the sauna may improve flexibility and range of motion in people with arthritis.
2. Fibromyalgia management
- Reduced pain sensitivity: Saunas have the ability to reduce widespread pain.
- Improve sleep: Many people with fibromyalgia struggle with sleep disturbances. The relaxation from sauna use can promote better sleep.
3. Back pain relief
- Muscle relaxation: The heat helps relax the muscles. The deep heat helps relax tight muscles in the back, reducing pain and discomfort.
- Improved posture: The regular use of the sauna helps improve posture by relieving the tension in the muscles.
4. Migraine and headache relief
- Reduced Frequency: Some higher studies also suggest that regular use of the sauna helps reduce the frequency and severity of migraines.
- Stress reduction: Stress is a common trigger of migraine. Sauna helps manage stress levels.
5. General pain management
- Chronic fatigue syndrome: Infrared saunas have the ability to reduce pain and fatigue in people with chronic fatigue syndrome.
- Post-surgical pain: The anti-inflammatory effects of infrared saunas are very helpful in post-surgical recovery. In addition to helping in post-surgical recovery it also helps in pain management.
What does the research say?
While there are great benefits of infrared saunas it’s important to note that research is still limited. Here are some basic things to know:
- Small-Scale Studies: Many studies on saunas and chronic pain involve small sample sizes, and thus make it very difficult to draw conclusions.
- Positive Trends: Early research suggests that infrared light has the ability to reduce pain and improve quality of life in people with conditions like arthritis and fibromyalgia.
- Individual variability: Studies are still evolving because the effect of infrared saunas can vary widely from person to person, depending on factors like overall health, severity of pain, and frequency of use.
Potential risks and side effects
The use of this treatment is considered generally safe for most people, but there are a few potential risks and side effects to be aware of:
- Dehydration: The most common risk of using this treatment is dehydration. Actually, in this process, there is a lot of sweating which leads to fluid loss. So, it’s important to stay hydrated before and after sauna use.
- Overheating: If you spend too much time in the sauna then it can cause dizziness, nausea or fainting.
- Skin irritation: Skin irritation is also among the risks. Some people may experience redness or irritation on skin due to heat.
- Contraindications: Saunas is not recommended for people with certain conditions, such as severe heart disease, low blood pressure or pregnancy.
How to use saunas for chronic pain?
If you are really interested in trying infrared saunas then here are some tips to get started.
- Consult a Professional: Talk to your healthcare professional to ensure whether this treatment is safe for you.
- Start slowly: Always start slowly and gradually increase the duration as your body adapts. Try to begin with shorter sessions (10–15 minutes) and increase the duration according to your body.
- Stay hydrated: In saunas, the body is greatly dehydrated. So, it’s important to drink plenty of water before and after your sauna session to prevent dehydration.
- Combine with other therapies: Saunas can also be used with other pain management treatments like physical therapy or medication.
- Be consistent: For best results, take regular sauna sessions, such as 2-3 times per week.
Conclusion
Infrared saunas are a unique and relaxing approach to managing chronic pain. Sauna sessions have the potential to provide significant relief for those struggling with chronic pain. It has the ability to reduce inflammation, improve circulation and promote muscle relaxation. While the research on this is still in the early stage of development, the existing evidence suggests that infrared saunas may be a valuable tool for improving overall health and well-being.
Infrared saunas are a unique and relaxing approach to managing chronic pain. Sauna sessions have the potential to provide significant relief for those struggling with chronic pain.
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