Is a sauna good for arthritis and joint pain?

Does a sauna help arthritis?

It may give short-term relief from pain and stiffness, but it hasn’t been properly tested. People in Finland have used saunas for “rheumatism” for generations, and heat is a standard way of easing stiff joints. Yet only a few small studies have measured what saunas do for arthritis, and none ran for long or compared sauna users with a similar group who didn’t use one.

We grade this claim weak, using our four evidence grades. The studies point the same way, towards less pain and stiffness, but they are small and mostly have no comparison group.

What have the studies found?

A 2018 systematic review of regular dry sauna use found 40 studies across all health conditions, but only 13 were randomised trials and most had fewer than 40 people. Its authors called for better-quality research before firm conclusions are drawn. A 2025 review in Rheumatology International was more enthusiastic, but it was a narrative review that drew on the same few small studies.

Why might heat help stiff joints?

Warmth loosens tissues around the joints, increases blood flow to them and seems to dull pain signals for a while, which is why the NHS suggests hot packs for osteoarthritis and physiotherapists use heat for rheumatoid arthritis. A sauna heats the whole body at once, so it may do the same for several joints together.

There is also a possible effect on inflammation. In a Finnish study of 2,084 middle-aged men without inflammatory disease, those who used a sauna four to seven times a week had lower levels of C-reactive protein, a blood marker of inflammation, than those who went once a week. That is a link in an observational study, not proof, and it was not measured in people with arthritis.

Can a sauna make arthritis worse?

For some people, yes, usually the next day. In the Finnish survey, people who felt worse after a sauna mostly had more pain and stiffness the following day, and it was more common in fibromyalgia and other non-inflammatory conditions, and more common in women. Cooling down properly after the sauna seemed to prevent it. Our guide to hot and cold contrast covers how to cool down safely.

Other things to watch:

• Flares. Joints that are hot, red and swollen are often better with cold than heat. Skip the sauna until a flare settles.
• Your heart. Rheumatoid arthritis raises the risk of heart disease. If you also have a heart condition, check who should avoid saunas and ask your doctor first.
• Medicines. Strong painkillers that cause drowsiness can make it hard to notice you are overheating, and blood pressure tablets can add to the dizziness some people feel when they stand up after a sauna. Stand up slowly and don’t go in alone if you take them.
• Getting in and out. Saunas have high benches and slippery floors. If your hips or knees are stiff, use the lowest bench, which is also the coolest.

How should you use a sauna for joint pain?

Gently, and see how you feel the next day. Based on the studies and the usual safety advice:

• Start short. 5 to 10 minutes at first, building up to 15 if you feel well. See how long to stay in a sauna.
• Try infrared or a lower bench. The positive studies used infrared cabins at around 50 to 60°C, which many people find easier than a traditional sauna at 80°C. See infrared vs traditional.
• Cool down slowly and rest. The fibromyalgia study had people rest under a blanket for 30 minutes afterwards.
• Drink water before and after. See hydration.
• Keep your treatment. A sauna is something to add, not a replacement for the medicines, exercise and physiotherapy your GP or rheumatology team recommends. The NHS pages on osteoarthritis and rheumatoid arthritis describe the treatments with good evidence.

If sauna sessions ease your stiffness and you feel fine the next day, there is no reason to stop. For the bigger picture, see what the evidence shows for every sauna benefit.