Tips for Using a Sauna for Back Pain

In today's fast-paced world, we all deal with different degrees of physical stress. Whether it's a pulled muscle from a yoga session, a nagging backache from hunching over your laptop, or even a twinge from a weekend of yard work, it can leave you miserable. 

The good news is that saunas like Dundalk LeisureCraft Luna can alleviate some of the discomfort and manage the symptoms of back pain. In this article, we'll explain how sauna heat therapy works, explore its science-backed benefits for back pain, and learn how to optimize your sauna sessions for maximum relief.

All About Back Pain

Back pain is one of the most common health problems in the United States, affecting about 75 to 85 percent of people at some point in their lives.

MedicalNewsToday explains that this discomfort can originate from any part of the complex, interconnected network making up the spine, including the base of your neck, ligaments around the spine and discs, lower back muscles, and even abdominal and pelvic internal organs.

It could be due to a physical injury or overexertion, such as lifting something heavy, a sedentary lifestyle, or bad posture like slouching, forward head, or swayback (via Healthline).

It may also be because of aging when you don't have the same amount of muscle mass or flexibility as you did when younger. Other structural problems contributing to back pain include sciatica, arthritis, scoliosis, and osteoporosis. 

The symptoms of back pain are as varied as their causes. It could be as subtle as muscle aches or as severe as a shooting or stabbing pain that travels down your leg. The intensity and nature of the pain could also be influenced by specific activities, worsening during movements like bending, lifting, standing, or walking.

For minor issues, treatment can involve over-the-counter pain relievers, topical rubs, and muscle relaxants. In contrast, more severe cases may require more aggressive treatments such as steroid injections, opioids, and, in some instances, surgery.

If you're looking for an alternative way to manage pain without resorting to medication or invasive procedures, consider sauna therapy. While there are many benefits of using a sauna, one of the most notable is that it can relieve some of the stiffness and pain associated with joint and muscle problems. 

Types of Saunas 

Saunas have been a longstanding tradition in Finnish culture and Scandinavian countries that has now spread to the rest of the world. These days, saunas are available in two different types: traditional and infrared. 

Traditional Saunas

Traditional saunas are the classic version, using either wood or electric heaters to warm up rocks, radiating that heat into the room. The temperature usually hovers between 150 to 195 degrees Fahrenheit while the humidity sits comfortably at 10% to 20%. 

You can occasionally throw ladlefuls of water over these heated rocks to create a steamy atmosphere. This combination of therapeutic heat and steam offers a range of benefits, like improved blood circulation, skin rejuvenation, eczema reduction, pain relief, and more.

Infrared Saunas

Infrared saunas feature strategically placed carbon or ceramic panels that emit electromagnetic rays to warm up the body. They operate at a lower temperature range — like 110 to 140 degrees Fahrenheit which is way more comfortable than the traditional version. This type of sauna helps boost metabolism, aids in detoxification, relaxes muscles, and melts away stress. 

Both these versions are available in indoor and outdoor variants. Indoor saunas can be installed in an unused bathroom, basement, or even a large closet. The advantage of these saunas is that they can be used throughout the year, rain or shine. 

Do you fancy an open-air session under the sky? An outdoor sauna can be a beautiful addition to your backyard or pool area. Remember, these require a bit more maintenance but provide a truly immersive, nature-merged relaxation experience. 

Benefits of Sauna for Back Pain

Sauna can have significant implications on managing back pain and overall bodily health. A 2019 study published in Anesthesia and Pain Medicine demonstrated the efficacy of dry sauna therapy in providing relief to patients with low back pain. 

Participants underwent dry sauna therapy twice daily for five consecutive days, totaling 10 sessions of 15 minutes. The study found that participants reported improvements in pain and function, as well as quality of life.

Here's how it works. The sauna heat helps make muscles and ligaments more elastic and less stiff, thus assisting in reducing discomfort. Healthline also mentions that chronic stress can lead to inflammation throughout the body, which can cause various health issues, including back pain. 

Fortunately, sauna therapy can alleviate these effects by stimulating the production of beta-endorphins — our body's natural pain relievers and mood elevators. This means you'll feel better and more relaxed after a sauna session.

Since toxin overload can cause chronic pain and fatigue, a sauna can also help you get rid of them. Research shows that sauna heat opens up your pores, allowing for sweat to flow freely and carry out any impurities that may be lurking in your system. This can help reduce widespread inflammation and relieve muscle pain. 

Best Ways to Use Sauna for Back Pain 

Don't know how to make the most of your sauna session while dealing with back pain? 

The following tips will make it easy for you:

• Find your sweet spot: Some people experience back pain in the morning as they rise and stretch out of bed, while others get that nagging ache at night as soon as they lie down to sleep. Planning your sauna session during these times could help soothe your muscles and ease the pain.

• Adjust time and frequency: It's a common misconception that the more time you spend inside the sauna, the more benefits you'll get. Ideally, you should start with short sessions of 15 to 20 minutes, three to four times a week.

• Warm up: Before you dive headfirst into the hallowed heat, warm up your body. A short walk, light stretching, or yoga can help to loosen those tight muscles before you get all toasty.

• Dry brushing is everything: If you're dealing with tight muscles, go for dry brushing. This traditional skincare practice will improve circulation and deliver oxygen-rich blood to injured tissues.

• Rub-a-dub-love: Consider using topical rubs or essential oils with analgesic properties like peppermint oil, wintergreen oil, or ginger oil to reduce the severity of pain.

• Don't rush the cooldown: After you step out of the sauna, don't leap into a cold shower. Instead, sit down in a normal-temperature room to regulate your blood pressure and body temperature.

Top Sauna Recommendations for Back Pain

The following are some of the most sought-after saunas for back pain:

Almost Heaven Audra Canopy Barrel Sauna

Almost Heaven Audra Canopy Barrel Sauna has many features that make it the perfect balm for your aching back. Available in four fantastic wooden choices, this sauna is durable and rot-resistant, so that it will stand the test of time. It features a world-class heater and a unique cylindrical design that ensures a consistent flow of heat in the chamber, targeting your sore and stiff back effectively. 

This sauna has interior mood LED lights that provide the perfect ambiance to relax and rejuvenate. With room for two people, it's the ideal space for you to unwind and share the healing heat with a loved one. The sauna comes equipped with weather-resistant plastic support cradles, ensuring that it remains intact season after season. 

This sauna also boasts a gracefully arched top and bottom door that makes it easy to get in and out of the sauna. You can use this sauna indoors or outdoors, depending on your preference. It also comes with a user manual that makes it simple for even first-time buyers to assemble and operate quickly.

Health Mate Renew 2-Person Infrared Sauna

If you're looking for an indoor sauna that effectively reduces pain, the Health Mate Renew 2-Person Infrared Sauna is an awesome option. Equipped with state-of-the-art Tecoloy heaters, including floor heaters, these sauna rays reach down to your tissues and muscles, helping you relax and detox like never before. It's crafted from premium Canadian cedar wood that's known for its natural resistance to insects and moisture. 

The user-friendly control panel allows you to adjust the temperature and duration of your session to reap maximum benefits. With exceptionally low EMF emissions, you won't have to worry about harmful negative effects. 

The sauna also comes with built-in Bluetooth audio to play soothing music, a magazine holder, and a 48-diode chromotherapy lighting system to provide you with a truly immersive wellness experience.

FAQs: Sauna For Back Pain

Is a sauna good for back pain?

Absolutely! Research shows that sauna sessions can help improve blood flow and deliver essential nutrients to the injured tissues, reducing the symptoms of back pain. 

Does the sauna help with knots in the back?

While a sauna may not directly relieve knots like a masseuse, the heat may relieve muscle tension, contributing to knots and tightness. You can even use a foam roller to massage that specific area or perform gentle stretches to break the cycle of pain.

How long should you sit in a sauna for back pain?

There is no specific time frame to sit in a sauna; it all depends on the severity of the pain and the body's ability to handle the heat. Generally, you should start with 10–20 minutes and then slowly increase the time as you see fit. 

You can also alternate between sitting in a sauna and taking breaks five to 10 minutes longer, which will help prevent dehydration and overheating.

Who should not use the sauna?

A sauna can be an incredible wellness tool, but unfortunately, it's not for everyone. Pregnant women, people taking certain medications, or those suffering from medical conditions such as heart disease and respiratory issues like sinus congestion or asthma should consult their healthcare professional before using that kind of heat therapy. Also, it's a no-go if you've been drinking alcohol or feeling ill, especially with a fever. 

Sauna for Back Pain: Final Words

Whether you're suffering from acute muscle spasms or chronic back pain, it can make it difficult for you to perform your daily tasks. Luckily, sauna therapy can work wonders for your back pain while keeping your muscles flexible. 

If you want to indulge in regular sauna sessions, consider investing in an at-home personal sauna. At MySaunaWorld, we have a range of traditional and infrared saunas with exceptional features that can chase away your woes. For more information, contact us or check out our informative blog.