Piercing, throbbing, or an aching back is an experience few humans will escape in their lifetime. Most of the time a painful back is not a life threatening condition, but it can certainly put a person out of commission. It may come as a surprise to some, but there is actually research on how sauna use can specifically alleviate back pain in lue of using prescribed or over the counter pain medication.
There is nothing quite like receiving an hour long back massage. Whether from a professional or a family member few individuals would deny the opportunity to have all the kinks worked out in their back. For most people at some time in their life back pain has been present. The severity of back pain ranges from unbearable piercing to tolerable tension. While back pain is rarely a fatal condition, although some fatal diseases may be characterized by back pain, it is the most common reason for reported disability worldwide. (1)
Back pain is currently the most probable reason anyone decides to make an appointment to see their local doctor, and it is the most frequently stated reason for missing work. As a collective worldwide workforce, back pain is really a major problem.
The vast majority of the time back pain does not require corrective surgery or any kind of interventive medicine, and can be worked out using a variety of different protocols. For some folks a few simple yoga poses and some corrective exercises can release all back pain, while others may turn to pain medication. Basic home treatments can usually take care of most back pain, but there are occasions when active medical intervention may be necessary.
One mechanism of preventing or treating back pain is the use of a sauna. In fact, a medical journal dedicated to anesthesia and pain medicine published an article that suggests the use of a sauna may be more powerful and effective in the treatment of back pain then pharmaceutical grade pain medicine.
Find out what constitutes back pain, when to seek medical attention immediately for the onset of back pain, the details of the study that measured saunas as a viable treatment for back pain, and how you can incorporate the results from this study at home in your sauna.
What is Back Pain and When to Seek Immediate Medical Attention
Shooting, piercing, or aching pain in the back is for many individuals a normal part of adult life. Back pain, in fact, is such a common experience that the market for health adjacent gadgets is flooded with different companies claiming to relieve back pain. Barring a few exceptions, most back pain can be treated with corrective posture, strengthening of the muscles, stretching, exercise, as well as several other lifestyle adjustments including the use of a sauna.
The authors of the Mayo Clinic article ‘Backpain’, describe different expressions of back pain here.
“Back pain can range from a muscle ache to a shooting, burning or stabbing feeling. Also, the pain can radiate down a leg. Bending, twisting, lifting, standing or walking can make pain worse.” (1)
Most adults have experienced some or all of these symptoms at different points in their life. For many scheduling a massage, visiting a chiropractor, or beginning a yoga practice has helped to ease chronic back pain. Unfortunately, others have been prescribed pain medications to treat their back pain and this has led to a long and dark path of pain medication addiction and abuse. A recent study from the journal ‘Anesthesia and Pain Medicine’ (2) looked for safer alternatives to pharmaceutical treatments for pain management.
There are times when an individual should seek medical attention for back pain, and in these cases timing is everything. According to the Mayo Clinic individuals ought to seek immediate medical care if these symptoms are present:
- Causes new bowel or bladder problems.
- Is accompanied by a fever.
- Follows a fall, blow to the back or other injury. (1)
If you have back pain and do not require immediate medical care and are looking for alternative ways to treat back pain, specifically lower back pain, it is certainly well worth considering the findings from the article entitled ‘Dry sauna therapy is beneficial for patients with low back pain’ (2). The details of this revelatory study can be found below as well as ways to incorporate the study’s protocol for the treatment of back pain into your own daily life.
Can Sauna Use be Used as a Substitute For Pharmaceutical Pain Medication?
- Thermal therapy reduces the experience of pain by closing pain regulating gate ways
- Heat reduces oxidative stress which may lead to decreased pain
- Saunas induce relaxation of the muscles to inhibit muscular spasms and contractions
- Exposure to heat affects the viscosity of the synovial fluid and therefore removes painful stiffness and promotes mobility in the back. (2)
Addiction to pain medication is a rampant problem and scientists across the globe have sought alternative therapies for those living with chronic pain, including back pain. In an attempt to treat the most common reason for missed work, a collective group of scientists from South Korea conducted an experiment that used a dry far infrared sauna as the treatment for lower back pain for its participants.
The researchers asked the question, Can the heat from a sauna produce quantifiable results for those suffering from chronic back pain? (2) The results were resoundingly positive and the findings from this experiment were published in the reputable journal ‘Anesthesia & Pain Medicine’. (2)
The experiment included 37 adults over the age of 20, all of whom had chronic low back pain. The research used a robust approach of heat therapy that included the use of an infrared sauna twice daily, for 15 minutes for 5 consecutive days. The sauna was set to 90 degrees Celsius (194 degrees Fahrenheit). (2)
The authors of this study write that their inspiration for conducting this experiment was based on the efficacy of Waon therapy in the treatment of many other diseases, and they hoped that the same may be true for back pain.
“Thermal therapy methods, such as dry sauna therapy and Waon therapy, have been used to improve symptoms, promote the metabolism of the body, relieve joint stiffness, and reduce pain in patients with musculoskeletal disorders. Furthermore, these thermal therapy methods increase blood flow and decrease muscle spasms. Importantly, thermal therapy has no significant adverse effects and does not require any physical or mental effort. Therefore, patient compliance with this type of therapy is very high.” (2,3)
There are a multitude of health related benefits that result from exposure to dose appropriate thermal therapy. While the researchers were unsure of all of the reasons why this method was so helpful in relieving lower back pain, they were able to dial down the causes for pain relief down to four reasons.
The four reasons why infrared saunas are thought to reduce lower back pain according to the authors of this study.
“First, heat stimulates heat-sensitive receptors in the skin and deep tissues; pain is then reduced by closing pain-regulating gates, according to the gate control theory. Second, heat reduces oxidative stress, which may be related to pain. Third, heat reduces the excitability of the muscle spindle, thereby reducing muscle spasms and reducing muscle tenderness; heat also warms the patient’s body comfortably, thus allowing relaxation. Fourth, when heat is applied to the joints, the viscosity of the synovial fluid is reduced, thereby removing painful stiffness and improving joint motion.” (2,5,6,7)
While, there are likely many other reasons why sauna use reduces lower back pain, it is certainly clear that among these are improved circulation to the physical sites where pain exists. Additionally, sauna use releases anti-inflammatory cytokines which helps to reduce inflammation and therefore pain. (8) It appears that a coalising combination of biochemical changes allow for a decrease in back pain after sauna use.
The scientists in this study used a variety of bio-markers to verify the validity of the results, but also used the Verbal Numerical Rating Scale (VNRS). (9) The VNRS is a subjective measurement of the participants’ experience, all of whom, in this study, reported experiencing significantly less back pain after their five days of intensive sauna use.
Ultimately this what the authors of this publication write about their findings on infrared sauna use and lower back pain.
“Our results suggest that dry sauna therapy may be useful to improve quality of life and reduce pain in patients with low back pain. Therefore, pain physicians can recommend dry sauna therapy as an alternative and complimentary therapy for patients with low back pain.” (2)
The authors of this study confidently state that sauna use may be prescribed by doctors instead of pain medication. This is a strong statement, and should be taken into consideration for anyone with mild to moderate back pain.
While this study does show promise for the use of a sauna to treat lower back pain, as well as back pain at large, there are some limitations to the methodology of the study. That being said, for anyone who can access an infrared sauna, and likely a traditional Finnish sauna, the chances of improving back pain with a sauna are very high.
Potential Practical Issues With the Experiments Methods
This South Korean study reveals many positive results from using a sauna to treat back pain, but the methods do pose some limits for those trying to replicate it at home. While not all aspects of the experiment are useful for at home sauna users, the primary biological changes that occurred for the participants of the study would still hold true for those using a sauna at lower temperatures at home.
Here are a few issues with the experiment examined earlier on in this article.
First, the experiment used a far infrared sauna set to 194 degrees Fahrenheit. The reality is that it is not possible to find a sauna on the market that would go up to such a high degree. Even if one could, it is not advisable to use radiant infrared heat at such a high temperature unsupervised.
Secondly, the participants used a sauna twice a day for five consecutive days which may not be practical for most people during daily life.
Thirdly, the study did not discuss the need to hydrate to extreme levels when undertaking a sauna intensive therapy treatment. Nevertheless, the primary take aways are impactful for those suffering from back pain.
Please keep these limitations from the study in mind when attempting to replicate it from your home, wellness spa, or gym.
How Can You Use a Sauna From Home or at a Spa to SafelyTreat Back Pain
The net gain of information from this study concerning lower back pain is overall very positive. Most of the aspects of this study can be recreated from home using either an infrared sauna or a traditional Finnish sauna. Although this study only used an infrared sauna most of the findings were related to the body’s interaction with heat rather than with light.
It does appear that a higher heat is more effective in treating lower back pain, however each individual should work up to a high heat over the course of several weeks. The modus operandi ought to be ‘start slow and low’. Meaning, set the temperature of your sauna to a low degree and slowly build up your heat tolerance over the course of several sessions.
Consider the position that you adopt in the sauna to positively support your back. Individuals should consider finding a supine position while they sauna. In smaller saunas this could mean laying on the back with the legs positioned up the wall to relax the muscles in the lower back. In larger saunas you may be able to fully lay down, or perhaps place the soles of your feet on the bench with knees bent so that the lower back is fully supported. During intensive bouts of back pain individuals could consider using a sauna twice daily until the pain clears up. Again, be sure that you have prepared your body well for twice daily saunas.
If possible, if you are able to sauna first then schedule a massage immediately after the results may be astounding for your back pain. Massages should occur after the sauna as the heat from this experience will induce circulation which will compound the positive effects from the massage.
Finally, if anyone decides to engage in intensive sauna use for any reason it is necessary to maintain excellent levels of hydration. This means replacing lost electrolytes and minerals through hydration specific beverages. Individuals should take time to invest in healthy drinking water and explore a variety of different methods to replenish electrolytes.
Please be aware that if your back pain is the result of a sudden blunt trauma, or is accompanied with a fever, you should seek medical attention immediately. Sauna use, particularly at extreme temperatures, is not for everyone and caution should be taken before beginning a sauna treatment protocol for back pain.
Ultimately, it may be possible to avoid pharmaceutical pain medication in the treatment of back pain by using a sauna to treat this common disability. Any opportunity to avoid potentially addictive pain medication is excellent, and we now have the research to support sauna use as an alternative to pharmacological treatment for back pain.
Sources Cited:
- https://www.mayoclinic.org/diseases-conditions/back-pain/symptoms-causes/syc-20369906
- https://www.anesth-pain-med.org/journal/view.php?id=10.17085/apm.2019.14.4.474
- https://pubmed.ncbi.nlm.nih.gov/20706566/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11040419/
- https://pubmed.ncbi.nlm.nih.gov/21173495/
- https://pubmed.ncbi.nlm.nih.gov/12531455/
- https://pubmed.ncbi.nlm.nih.gov/23139367/
- https://pubmed.ncbi.nlm.nih.gov/32951736/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11040419/