Infrared saunas are becoming increasingly popular, and for good reason, as they are backed by numerous studies documenting their health-promoting effects. Infrared heat penetrates deep into the body, yet it is gentle and well-tolerated by most people. In addition to heating tissue from within and stimulating detoxification through sweating, infrared heat offers a range of benefits—including strong pain relief. Below, we take a closer look at several studies.
Fibromyalgia: pain reduced by up to 78%
Study design and findings
Infrared heat therapy has been shown to reduce muscle pain in fibromyalgia patients by as much as 78%. 13 women at Kagoshima University Hospital sat in a 60 °C infrared sauna for 15 minutes, 2–5 times per week. Afterwards, they were wrapped in blankets for 30 minutes to retain the heat. Pain scores were halved after one session, and the total reduction was 20–78% after 10 sessions. In a follow-up study (44 patients), 3 months of sauna therapy combined with water exercises resulted in a 33–77% pain reduction; after 6 months, the reduction was still 28–68%.
Try at home
For consistent, gentle warmth, you can use the IR SaunaPod Sensitive or IR Sauna Blanket Breeze for post-sauna warmth and relaxation.
Peripheral Artery Disease (PAD): 70% less pain
Study design and findings
For peripheral artery disease (PAD), infrared sauna can reduce pain and increase walking distance. 21 patients received standard treatment; the test group also took 15 minutes of infrared sauna daily and rested warmly wrapped afterwards. After 6 weeks, pain was reduced by 70% in the sauna group (from 8.1 to 2.8 on the scale), while the control group showed no change.
Try at home
Sessions in the IR SaunaPod Active Maxi can be combined with gentle post-sauna rest in the IR Sauna Blanket Breeze Maxi.
Increased pain-free walking distance
Results from the same PAD study
After 6 weeks of regular infrared sauna, patients in the sauna group were able to walk approximately twice as far without pain. No change was observed in the control group.
Rheumatoid arthritis and Ankylosing Spondylitis: less pain and stiffness
4-week short-term study
In a 4-week study (34 patients), 30 minutes of infrared sauna at 55 °C provided a statistically significant temporary reduction in pain and stiffness. Patients with rheumatoid arthritis reported sustained improvement at the end of the study (not statistically significant – longer duration may be necessary).
Try at home
Gentle sessions in the IR SaunaPod Active can support mobility; for daily relaxation between sessions, the IR Therapy Mat can help calm the nervous system.
Chronic pain: improved pain and return to work
Multimodal treatment with and without IR sauna
In a study of 46 chronic pain patients, both groups received cognitive therapy, rehabilitation, and exercise; only one group also received infrared sauna 5 times a week for 4 weeks. Both groups experienced less pain, but the sauna group showed significantly greater improvement and lower anger/aggression. After 2 years, 77% of the sauna group had returned to work, compared to 50% in the control group.
Try at home
Combine regular sessions in the IR SaunaPod LumaRed with gentle recovery on the IR Therapy Mat for continuous, gentle warmth.
What happens in the body during infrared heat therapy?
Blood circulation, oxygen, and pain mechanisms
Heat dilates blood vessels and increases blood flow to tissues and capillaries. With increased blood supply, oxygenation to areas of inflammation or injury increases, which can contribute to pain relief and faster tissue repair. Heat can also "wash out" pain-producing metabolites through increased circulation, and influence pain perception similarly to some pain relievers.
Infrared sauna is therefore a relevant tool for poor circulation and various pain conditions such as osteoarthritis, fibromyalgia, and back pain. For flexibility in everyday life, you can vary between a sitting sauna and a blanket/therapy mat:
- IR SaunaPod Active – compact sitting sauna for regular sessions at home.
- IR Sauna Blanket Breeze – easy full-body warmth and post-sauna heat.
- IR Therapy Mat – targeted, gentle warmth for daily relaxation.
Read more about the health benefits of infrared sauna here.
