Are you suffering from chronic back pain? Tired of trying numerous remedies, but nothing seems to work? If so, you might want to consider sauna therapy.
Sauna therapy has been used for centuries to promote relaxation and alleviate various health conditions, including back pain.
At SISU, we craft premium, Amish hand-built saunas right here in Middlefield, Ohio, embodying a tradition of grit and determination. Check out our lineup of innovative saunas for potential relief for back discomfort, and join the SISU lifestyle.
However, it's important to note that everyone is different and what works for one person may not work for another. Therefore, you should always consult your doctor before starting any new treatment regimen.
But, if you’re still trying to determine if sauna therapy might be the right next step for you, read on to learn the following:
First, let’s take a look at what the research says:
While all these studies signal there is much to be gained from sauna bathing, and largely indicate that sauna can be good for back pain, it’s important to note that more research is needed to fully understand the potential benefits and risks of sauna therapy for back pain.
Therefore, it’s always a good idea to consult your doctor before beginning sauna therapy.
Generally speaking, there are three different types of back pain, and they’re identified based on how long the pain lasts.
Chronic back pain – the kind that lasts over 12 weeks with daily discomfort – responds particularly well to regular sauna sessions, especially when combined with other treatments. Research shows this consistent heat therapy can significantly ease long-term pain.
In contrast, short-term pain includes acute pain (sudden flare-ups lasting days to weeks) and subacute pain (lasting 4-12 weeks). While saunas won’t fix these completely, they can:
Now that we know that saunas help with back pain, let’s see which kind of sauna you should be using. Generally speaking, all types of saunas – dry saunas, wet saunas, and infrared saunas – can be effective for reducing back pain, as all are forms of heat therapy.
Among these, traditional dry saunas are particularly effective because of their versatility. They provide deep, penetrating heat, and you can customize sessions by adding brief bursts of steam (by pouring water on rocks) if desired.
In one study, 70% of chronic back pain patients reported successful treatment after undergoing 15-minute dry sauna sessions twice daily for 5 consecutive days at 90°C (194°F). If you're looking for a proven way to ease back pain and improve overall wellness, a high-quality dry sauna offers a powerful, adaptable solution.
To start your pain-relief journey today, you can explore our handcrafted saunas built from cedar wood that require no maintenance and have a long lifespan. You can easily adjust your sauna temperature from 110°F to 230°F directly from your mobile app, tailoring to your health and relaxation needs.
Now that we have established that saunas help with back pain, let’s see why. It is because sauna therapy involves exposure to high temperatures, which has various physiological effects on the body:
The heat increases your overall body temperature, which leads to vasodilation (the expanding of the blood vessels) which in turn improves your blood circulation. Better blood flow leads to better oxygenation throughout the body.
Thanks to the increased blood flow from sauna therapy, white blood cells are produced and delivered throughout the body. The increased white blood cell count to areas of inflammation can aid in recovery and tissue repair.
Endorphins, the body’s natural painkiller and a feel-good chemical, are released naturally when they are stimulated by heat. Continued endorphin flow throughout the body helps reduce pain perception and enhances your overall well-being.
Heat from sauna bathing helps to relax your muscles, which relieves significant amounts of tension and stiffness that you may carry primarily in your back.
All the increased blood flow and spread of white blood cells and endorphins throughout your body all contribute to the reduction of inflammation in your back. The white blood cells work to repair damaged tissue, and the endorphins released during heat therapy help settle your pain sensors.
While you may not realize it at first, detoxification can play a big role in reducing back pain. The heat from a steam bath can help remove the buildup of toxins in our body. Freedom from these harmful substances can reduce inflammation and pain in your back.
If your back pain is keeping you up at night, heat therapy can help relax your muscles and promote endorphin production, both of which can contribute to a better, more thorough night of sleep.
Your body relaxes when exposed to high temperatures during heat therapy and sauna bathing. One of the best reasons a sauna is good for back pain is simply by blocking pain receptors, leading to short-term pain relief.
Ensure sauna therapy is safe for you by talking to your doctor.
Dr. Amy Zack of the Cleveland Clinic cautions that you should be especially cautious if you are over 65, under 16, pregnant or trying to become pregnant, have certain heart conditions or neurological conditions, if you’re taking medication, or if you’re concerned about male infertility.
Decide between the different types of saunas available to you, based on their unique benefits and what you are most comfortable with.
Identify the time of day when your back pain is most severe—whether in the morning or evening—to plan your session for maximum relief.
Additionally, if you are seeking the added benefits of improved sleep, for example, you may prefer to sauna in the evening rather than in the morning.
Engage in a light activity like walking, stretching, or yoga to loosen your muscles before entering the sauna. This will help gradually expose your body to a higher temperature, and reduce the likelihood of adverse health effects by suddenly exposing your body to a high temperature.
Another way to prepare for the heat of a sauna is through dry brushing, which is a process of gently brushing the skin with a bristle brush without any lotions or oils.
This will help open the pores of your skin and assist in the detoxification process as your body sweats.
Whether you’re brand new to heat therapy and sauna bathing, or you’re an old pro, you should always begin with shorter sessions and gradually increase as your body adapts.
If you’re wondering how long you should sit in a sauna for back pain relief, beginners may want to start with just 5 to 10 minutes. However, even if you’re experienced, you should never stay longer than 20 to 30 minutes.
Drink plenty of water before, during, and after your session in the sauna. Heat therapy leads to a lot of sweating and the loss of fluids from your body. Drinking plenty of water will help reduce your likelihood of dehydration.
If at any point you feel dizzy or uncomfortable, even if your sauna session isn’t complete, you should immediately exit the sauna.
Your health and safety far outweigh any potential benefits a sauna can give you, and you should never overstay in a sauna bath if you are feeling unwell.
After your session, allow your body to gradually return to a normal temperature.
Just like warming up, it is important to slowly regulate your body temperature and not shock your body through a drastic temperature change. Consider a cooldown by resting in a room at a comfortable temperature.
While sauna therapy can potentially help with back pain, it's not a cure-all solution. It's important to also address other factors that may be contributing to your pain, such as poor posture, lack of exercise, and stress.
Furthermore, sauna therapy should be used as a complementary treatment, not a replacement for conventional medical treatment. Always follow your doctor's advice and continue with your prescribed treatment plan.
Lastly, remember that everyone is different. What works for one person may not work for another. Therefore, it's important to be patient and give your body time to respond to the therapy.
Don't let back pain dictate the quality of your life. Embrace the SISU way of living, where vitality and longevity go hand in hand.
With our saunas, you get:
Authentic Craftsmanship: Made in Ohio through Finn American and Amish craftsmanship, we offer superior quality and timeless tradition.
Premium Cedar Material: Features soft-to-touch cedar that naturally repels moisture and allergens, offering a more aromatic, durable, and comfortable environment than other woods like pine.
Temperature Control: Easily adjust your sauna temperature from 110 degree F - 230 degree F directly from your mobile app, tailoring to your health and relaxation needs.
Hassle-Free Durability: Enjoy a no-maintenance design with a long lifespan, making your sauna a reliable, cost-effective investment in wellness.
The Eddy Barrel is a traditional 6' x 4' western red cedar barrel sauna with room for up to two people. With its barrel shape and cedar wood, there is virtually no maintenance, and it has a long lifespan.
The Charlie Cabin is a 6' deep x 4.5' wide western red cedar sauna with room for up to two to four people. With its cabin shape, there is virtually no maintenance, and has a long lifespan.
The Crew Cabin sauna is a 6' Deep x 7' Wide Western red cedar sauna with room for up to six people. With its cabin shape, there is virtually no maintenance, and it has a long lifespan.
The Edwin Barrel Sauna is a 6' x 7' Western Red Cedar Barrel Sauna with room for up to 6-8 people. There is virtually no maintenance, and it has a long lifespan.
