14 Health Benefits & Uses of Infrared Therapy (Science-Backed)
Most people think infrared therapy is just for pain relief or saunas. But research now shows it may support everything from nerve regeneration and blood pressure balance to detoxification, sleep, metabolism,. . .
Most people think infrared therapy is just for pain relief or saunas. But research now shows it may support everything from nerve regeneration and blood pressure balance to detoxification, sleep, metabolism, and even brain recovery. Here are 14 science-backed infrared therapy benefits – and exactly how to use the right device at home for each one. This post may contain affiliate links at no extra cost to you. OverviewWhat is Infrared Light Therapy?What Does Infrared Heat Do to Your Body?14 Proven Benefits of Infrared Light Therapy1. Pain Relief (Muscles/Joints/Nerves)2. Full Body Detox3. Calorie Burning & Weight Loss4. Boosting Immunity & Cancer Healing5. Raising Low Body Temperature6. Injury recovery7. Chronic Wound Healing8. Lowering Blood Pressure9. Peripheral Neuropathy10. Stress Relief and Sleep Problems11. Chronic Fatigue Syndrome12. Fibromyalgia Pain13. Brain Injuries14. Allergic RhinitisFinal Thoughts: Is Infrared Therapy Worth It?What is Infrared Light Therapy?Thenatural, non-invasive, and painlessInfrared light therapy, also known as Low-Level Laser (LLLT) and photobiomodulation, is experienced by us as heat and is the invisible part of the sun’s light spectrum. It’s the heat you feel when you get in your car after it’s been parked outside. It’s the warmth you feel on your skin when you relax on the beach. We all naturally radiate infrared heat every day (even when we hug someone)In 2026, Infrared (IR) technology advances will allow you to enjoy the amazing health benefits of sunbathingwithout the skin-damaging UV radiation. I’ve tested more than 15 infrared devices over the past 5 years and reviewed hundreds of clinical studies on photobiomodulation. What Does Infrared Heat Do to Your Body?Infrared light therapy delivers a range of health benefits, such as relieving pain, soothing muscles, boosting circulation, and revitalizing the skin. It may also assist with cleansing the body, supporting weight management, and strengthening immune function. Infrared lightpenetrates deep into your body (2-5 cm) all the way to the inner layers of your skin, your muscles, your nerves, and your bones. Infrared rays then boost local blood circulation, which brings more healing nutrients and pain-relieving components to the area while promoting a detoxifying sweat. Researchin the last decades has proven that this particular frequency of light offers a powerful healing boost to your body on a cellular level. Below, you’ll discover the complete list of science-backed health benefits of infrared therapy and the staggering number of infrared heat health uses available to you today. 👉 Compare the 7Most Effective Infrared Devicesfor Pain Relief and Faster Recovery14 Proven Benefits of Infrared Light TherapyKeep reading to see how to use it for each conditionWhy is infrared good for you?Well:Near and Far-infrared therapy technology allows you to harness all the powerful benefits of the sun without being exposed to UV light and without any side effects. In fact, it’s so safe that it’s used to keep babies warm in the NICU, and our bodies naturally radiate it!Ready to know every way in which you can use infrared light therapy?Let’s go. 1. Pain Relief (Muscles/Joints/Nerves)Infrared light has the ability to ease pain and lessen inflammation linked to issues such as arthritis, muscle soreness, and athletic injuries. Infrared therapy can help relax muscles, reduce muscle spasms, and improve overall muscle function. I’ve personally found infrared therapy to be a game-changer for muscle soreness and joint pain. And I’m not alone –athletes, physical therapists, and even doctorshave been using it for years. Acupuncturists often useTDP infrared lamps like this oneto boost pain relief during treatments:What it helps with:Muscle painJoint inflammation (includingArthritis)Sciatica &NeuropathySports injuriesBulging/herniated discsScience Take:Just one example: AUniversity of Sydneystudyreviewed 16 trials with 820 patients and found thatinfrared therapy(also called infrared physiotherapy)reduces pain immediately and can keep working for up to 22 weeks –even for chronic neck pain. What Type Works Best?Near-infrared (630–880nm) for nerve painFar-infrared heat for muscle and joint stiffnessHow to Use It at Home:For back pain:Infrared heating pads,red light therapy panels,orinfrared massagers. For arthritis & joint pain:Infrared heating wrapsor infraredgloves, aninfrared heat lamp, ared light therapy wrapFor full-body relief:Infrared saunas. For Fibromyalgia– ahome infrared sauna– to treat your entire body at once while detoxing from toxins. I’ve tested many belts, butthis onedelivers the deepest, most consistent relief for chronic back pain👉 Compare themost effectiveInfrared Devices for Chronic Pain, Arthritis & Injuries2. Full Body DetoxInfrared light may improve circulation, allowing more oxygen and nutrients to reach the cells while also supporting the body’s natural detox processes. It can also help the body eliminate toxins and heavy metals through sweating. Some studies suggest that infrared sauna therapy increases sweating of certain heavy metals compared to traditional sauna heat. Infrared heatraises your core temperature, causing you to sweatdeep from the cellular level,where toxins like lead, mercury, and cadmium are stored. The results:Adeep sweatat a cellular level, where toxins reside (such as cadmium, lead, and mercury). Enhanced metabolism, blood circulation, and tissue oxygenation. Toxin detoxification can be extremely helpful for Fibromyalgia, Lyme Disease, chronic fatigue, colitis, any autoimmune disease, and even ADHD. And the best part?These amazing results areproduced at lower temperatures than a traditional steam saunaand can be much better tolerated by people who can’t withstand the high heat of steam rooms. EvenLady Gaga swears by infrared sauna therapyfor detox and pain relief!How to Use It at HomeHome infrared sauna – eitherbuy a good oneorbuild one yourself for under $100! (instructions here)Portable infrared sauna– Aportable saunais great for those who prefer to keep the head out. Curious if saunas really detox? See mycomplete guide to infrared sauna benefits. 3. Calorie Burning & Weight LossInfrared light may help with burning calories and boosting metabolic activity, making it a helpful tool in supporting weight loss goals. Here are a few amazing facts about infrared therapy and weight loss:First:While you are relaxing in an infrared sauna, your body is actually working hard. It’s working to produce a lot of sweat. This hard “work” results in calorie burning. Science Says:A study fromBinghamton Universityfound that people who used an infrared sauna3 times a week for 30 minutes lost 4% body fat in 4 months,without changing their diet. That’s a7-pound loss for a 175-pound person –just by sitting in a sauna!And, according to a Journal of the American Medical Association report,you can burn as many calories as you would be jogging or rowing (200 – 600 calories) in a single far infrared sauna session. You will also lose “water weight” from sweating so much. You’ll gain back the “water weight” once you hydrate. 👉 See how to useInfrared Sauna for Fat Loss(and what actually works)How to Use it at HomeInfrared sauna treatments– you can get them at your local spas, but purchasing your ownFIR saunawill save you a ton of money in the long term. Portable infrared saunaRemember to drink up before, during, and after – no exceptions!👉Want smoother skin too?Here’s myguide to using red light therapy for cellulite4. Boosting Immunity & Cancer HealingSome studies suggest that infrared therapy can help boost the immune system. Ever wonder why your bodyraises its temperature when fighting an infection?Fever is your body’s natural way of boosting immunity – by increasing white blood cell production and killing harmful bacteria. Infrared therapy mimics this effect –without you getting sick first. Some research even suggests thatinfrared therapy can slow down certain cancer cell growth. (It is studied as supportive hyperthermia therapy, but it is not a standalone cancer treatment)How to Use It at Home:Feeling a cold coming on? Jump into aninfrared saunato kickstart your immune system. 👉 Learn theSafest Way to UseInfrared Therapy to Support ImmunityWhat about cancer?Raising core body temperature has been proven many times to inhibit the proliferation of certain cancer cells (includingbreast, lung, and tongue cancer), according to Medical Oncology in London. According toDr. Mark Sircus, best-selling author of many books on allopathic medicine, the easiest, safest, and most effective way of treating most diseases, including cancer, is to increase body temperature with infrared therapy. Dr. Sircus shares more about his clinical experience with infrared therapy:My experience is that sleeping on afull body infrared heating padoffers the best treatment for cold conditions and is instrumental in treating cancer because of the increased immune responseRead more about using Hyperthermia for cancer on theAmerican Cancer Society website5. Raising Low Body TemperatureAs you probably know,98. 6°F is the ideal body temperaturefor overall health. It keeps yourblood flowing, metabolism strong, and immune system in top shape. But if you’re constantlycold, sluggish, or low on energy, your body temperature might be too low – and that can seriously affect your health. Science Says:According toDr. Sircus:“98. 6°F is the guarantor for good blood circulation and the mainstay for vitality and a strong immune system. Low temperatures (94. 1°F – 96. 8°F) are common in people with chronic illnesses. It’s not difficult to deduce that a cold person is an ill person. ”And it gets worse:Low body temperature can contribute to obesity. Astudyfound thata lower body temperature = a slower metabolism, making it harder to lose weight. How to Use it at HomeIf you struggle withchronic low body temperature, infrared therapy is one of the best ways toraise your core temperatureat home. Try These Infrared Devices for Full-Body Benefits:Infrared sauna(or a portable IR sauna) for deep, whole-body warmthFull-body infrared therapy matto gently raise your temperature while you relax. These infrared devicesboost circulation, reduce fatigue, and support immune function,so you’re not just warmer but healthier overall. 6. Injury recoveryInfrared therapy isa secret weapon for professional athletes –including Tiger Woods!World-class athletes (Tiger Woods is one of them) have been using phototherapy to speed up recovery from sports injuries for many years. Physiotherapists and sports medicine specialists are well aware of the many studies proving that phototherapy reduces pain and inflammation caused by muscle injuries, spine injuries, and even broken bones. Itspeeds up healingfor:Muscle injuries (seestudy)Nerve damage (seestudy)Joint injuriesBroken bones (seestudy)Knee painHow?Near-infrared light stimulatescell growth by 150-200%andincreases blood flowto deliver more oxygen and nutrients. How to Use it at HomeFor Knee Injuries –Use aninfraredknee heating pad. For Nerve Damage –Try ared light therapy wrap. For muscle pain– See myfull comparison of infrared heating padsfor recovery7. Chronic Wound HealingInfrared light therapy may speed up the healing process and support tissue regeneration, making it useful for treating wounds and pressure ulcers. Here’s a mind-blowing fact:According to many studies, cells exposed to near-infrared light (energy just outside the visible range) from LEDs grow 150% to 200% faster than cells not stimulated by this light. How does it work?Near-infrared wavelength increases microcirculation and the formation of new capillaries. The result:The wound area receives more oxygen and nutrients to help with the natural wound-healing process. 👉 See the Exact Step-by-Step Method for FasterWound Healing With Infrared Light8. Lowering Blood PressureHow can one hour of FIR therapy affect high blood pressure?According to medical researchers from Germany, one hour inside an infrared sauna can significantly reduce your BP levels, total peripheral resistance, and cardiac ejection resistance. How does it work?According to the Journal of the American Medical Association, infrared heat therapy lowers BP by promoting the same physiological process that happens when you do aerobic exercise. Your core body temperature slowly rises and stimulates blood vessel dilation. This results in increased blood flow, lower blood pressure, increased heart rate, andcardiac output– without you moving a muscle. It’s exercising to reduce your blood pressure – without exercising. However:Any active symptoms, such as chest pain or shortness of breath, that would cause a person to avoid moderate exercise would also be a reason to avoid an infrared sauna. How to Use It at HomeThe 2 best ways to use infrared therapy to reduce BP levels are:Infrared sauna treatments –Compare the 4 best infrared saunasfor lowering blood pressureSleeping on a full-body Amethyst Mat9. Peripheral NeuropathyCan low-level laser therapy really help with neuropathy?If you’re dealing with the numbing, burning, tingling, or excruciating pain ofneuropathy, you’re probably wondering if there’s a way to get reliefwithout relying on drugs. Good news:Yes, infrared light therapy works!Thissimple technology, known asMIRE therapy(monochromatic infrared light energy), isclinically provento be the most effectivedrug-free pain reliefavailable. Science says:The key to thedramatic reliefyou’ll experience? It’snitric oxide. Nitric oxide is apowerful gasthat’s critical for healthy arteries. It helps to:Relax your arteriesRegulates blood pressureFight free radicalsPrevent blood clotsWhen you use infrared light therapy, itstimulates the release of nitric oxide,which helpsboost blood flow, bringing essentialoxygen, nutrients, andpain-relieving componentsstraight to your tissues and nerves. How to Use It at HomeOne of the best ways to treatneuropathyfrom the comfort of your own home is by usingred light therapy wraps. These wraps providefull coverageto target the pain and discomfort right where it hurts most. 👉 Find the SafestInfrared Devices for Neuropathy Relief(Drug-Free Options)10. Stress Relief and Sleep ProblemsIf you struggle with stress or sleep problems, infrared therapy can helpbalance your cortisol levels(your stress hormone) and release endorphins (your “feel-good” hormones). Science Says:Studiesshow that4 weeks of infrared therapy can significantly reduce cortisol and even lower blood glucose levels. How to Use It at Home:Sleep on afull body infrared heating padfor deep relaxation. Use an infrared saunabefore bed for a calming effect. 11. Chronic Fatigue SyndromeInfrared sauna treatments can treat and relieve almost all symptoms of Chronic Fatigue Syndrome, including:Fatigue lasting for 6 months or moreMemory and concentration problemsSleep problemsHeadachesJoint and muscle painDigestion and immunity issuesResearch and StudiesScience is just starting to investigate the effect of infrared heat therapy on Chronic Fatigue Syndrome. For example:This pilot studyhas found that FIR sauna can significantly reduce fatigue:On a scale of 1 to 10, the average level of fatigue was reduced from 6. 7 to 4. 8. Negative mood, including anxiety and depression, significantly improved after therapy. The heat from infrared saunas is powerful and deep yet surprisingly gentle and easy to tolerate at the same time. How to use it at homeUse an infrared sauna orportable far infrared saunafor 15 minutes every day, followed by a 30-minute rest under a few blankets – along with a large glass of purified water. 👉 CompareInfrared Saunas That Support Energy & Fatigue Recovery12. Fibromyalgia PainInfrared saunas have been shown toreduce Fibromyalgia pain (and other symptoms)by up to 78%. The infrared heat is especially good for people with Fibro because the heat is powerful and deep, yet surprisingly gentle and easy to tolerate. How to use it at HomeInfrared sauna treatments– 15 minutes once a day (140 F), followed by resting under a blanket for 30 minutesInfrared heating pads– can be used for localized pain. 👉 See whyUTK Infrared Heating Padsare a top choice for fibromyalgia relief. 13. Brain Injuries5 recentstudiesfound that near-infrared light regenerates damage from traumatic brain injury (TBI) byreversing inflammation, oxidative stress, and neurodegeneration. With millions of TBI survivors and various other possible applications for NILT, this is one of the hottest topics in neuroscience today. 14. Allergic RhinitisHay fever symptoms occur due to inflammation in the nose when your immune system “overreacts” to allergens in the air. Inthis 2007 study, A WS TY101 FIR emitter was placed to face the patient’s nasal region at a distance of 30 cm. The treatment was performed for 40 min every morning for 7 days. The results?The symptoms of eye itching, nasal itching, nasal stuffiness, rhinorrhea, and sneezing were allsignificantly improved. No adverse side effects were recorded. How to Use It at HomeYou can use IAT (infrared allergy treatment) at home via a special infrared light therapy nostril device (a “nasal warmer”). 👉 Compare the3 Most Effective Infrared Nasal Devicesfor allergy relief. After a few sessions with IAT, allergy symptoms can begin to ease and can be successfully managed. Final Thoughts: Is Infrared Therapy Worth It?After using infrared therapy myself, I can confidently say:Yes, 100%. It’seasy, safe, and incredibly effectivefor pain relief, detox, weight loss, stress relief, and more. If you’re looking for:Drug-free pain reliefWhole-body recoverySafer detoxBetter sleepCirculation supportInfrared therapy is one of the most versatile home treatments available. The key is choosing the right device for your goal. Feel free to message us onour Facebook pagefor any questions you may have! 😊To your health and happiness,MeitalMeital JamesFounder and CEO of 4 healthy living blogs, has a background in Naturopathic medicine, research, journalism, and nutrition. Her blogs are the culmination of her thousands of hours of research and experience, and all the posts are verified by scientific findings. More about me:About. me,GitHubStudiesSears, Margaret E et al. “Arsenic, cadmium, lead, and mercury in sweat: a systematic review. ”Journal of environmental and public healthvol. 2012 (2012): 184745. Ishibashi, J. , Yamashita, K. , Ishikawa, T. et al. The effects inhibiting the proliferation of cancer cells by far-infrared radiation(FIR) are controlled by the basal expression level of heat shock protein (HSP) 70A. Med Oncol 25, 229–237 (2008). https://www. cancer. org/treatment/treatments-and-side-effects/treatment-types/hyperthermia. htmlLandsberg, Lewis et al. “Do the obese have lower body temperatures?A new look at a forgotten variable in energy balance. ”Transactions of the American Clinical and Climatological Associationvol. 120 (2009): 287-95. Motoi Ishiguro, Kazuo Ikeda, Katsuro Tomita,Effect of near-infrared light-emitting diodes on nerve regeneration, Journal of Orthopaedic Science, Volume 15, Issue 2, 2010,Ebrahimi, T et al. “The influence of low-intensity laser therapy on bone healing. ”Journal of dentistry (Tehran, Iran)vol. 9,4(2012): 238-48. Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Can Fam Physician. 2009;55(7):691–696.