Sauna Therapy for Pain Relief: How Heat Can Help with Inflammation, Joint Stiffness, and Muscle Recovery
- Taylor Proffitt
- Jul 17
- 3 min read
If you're dealing with chronic pain, inflammation, or muscle tension, you’ve likely tried everything from painkillers to physical therapy. But one of the most accessible and effective tools is often overlooked: sauna heat therapy.
Used for centuries across cultures and now backed by science, sauna therapy can offer relief for people suffering from arthritis, autoimmune flare-ups, muscle stiffness, and stress-related pain.
At Boiler House Saunas in Marshall, NC, we offer both traditional Finnish sauna and modern infrared sauna experiences—designed to support healing, recovery, and overall well-being.
Why Sauna Therapy Works: The Science of Heat
1. Increases Blood Circulation -- Sauna heat dilates your blood vessels, increasing circulation and bringing oxygen-rich blood to muscles and joints. This promotes faster recovery from injury and soothes chronic muscle aches.
2. Reduces Inflammation -- Sauna bathing has been shown to reduce C-reactive protein (CRP), a major marker of inflammation. A 2018 study in Experimental Gerontology found that people who used the sauna regularly had significantly lower levels of systemic inflammation.
3. Eases Muscle and Joint Pain -- Heat relaxes muscles, improves range of motion, and softens connective tissue. For those with conditions like rheumatoid arthritis, fibromyalgia, or chronic lower back pain, this can mean real daily relief.
4. Boosts Endorphins and Relieves Stress -- Sauna sessions naturally release endorphins, your body’s feel-good hormones. They also help regulate cortisol (your main stress hormone), creating a calming effect that many people feel even after a single session.
5. Stimulates Cellular Repair Through Heat Shock Proteins -- Saunas activate heat shock proteins (HSPs), which play a role in cellular recovery and immune support. This process supports long-term health and resilience.
Traditional Sauna vs. Infrared Sauna – What’s Right for You?
Traditional Finnish Sauna -- we keep our traditional sauna at about 180°F. Steam is created by pouring water over hot stones, promoting deep sweating and detoxification. It’s ideal for those who love intense, dry heat and want that post-sweat “reset” feeling.
Infrared Sauna -- our infrared sauna is kept at 125°F and uses infrared light to heat your body directly. It penetrates more deeply, which many users find gentler and more effective for long-term muscle and joint relief. Ours also features light therapy to support mood, circadian rhythm, and seasonal wellness.
Holistic Enhancements Available in Our Sauna House
Aromatherapy: Add eucalyptus or birch essential oils for respiratory support and mental clarity.
Mindful Breathing in the Sauna: Many guests find that simply tuning into their breath while in the sauna deepens their relaxation. Slow, intentional breathing can help regulate the nervous system, reduce stress, and increase oxygen flow—amplifying the benefits of heat therapy. Whether you're focusing on deep inhales or simply noticing your breath, this small act of mindfulness can make a big impact.
Hot + Cold Therapy: Pair your heat session with a cold rinse or outdoor air exposure to boost circulation and reduce muscle soreness (known as contrast therapy).
Mindfulness & Rest: Our landscaped gardens and tranquil setting give you space to reset mentally while your body does the work. In the summer, the surrounding lavender and mint gardens offer a natural form of aromatherapy, enhancing your sense of calm and grounding you in the present moment. It’s a peaceful pause that supports your wellness inside and out.
Who Should Try Sauna Therapy?
People with chronic back or neck pain
Individuals recovering from workouts or injury
Those with autoimmune conditions like lupus or RA
Anyone experiencing stress, anxiety, or burnout
Wellness seekers looking to improve circulation, sleep, and recovery
Backed by Research
Rheumatology International found infrared sauna therapy significantly reduced pain in patients with rheumatoid arthritis.
A JAMA Internal Medicine study showed sauna use multiple times per week was associated with reduced cardiovascular disease and all-cause mortality.
Cell Stress & Chaperones (2010) confirmed heat exposure boosts HSP activity, supporting immune function and cellular resilience.
Book Your Sauna Session in Marshall, NC
Whether you’re looking for natural pain relief, muscle recovery, or just a place to breathe and reset, our saunas are designed with your wellness in mind.
Book now: www.capitolamill.com/boilerhousesaunas
