How to relieve muscle pain after working out

Infrared and Red Light therapy comes standard in select premium Jacuzzi® Hot Tubs, including models in the J-LX® Collection and J-400™ Collection and models in the J-300™ Collection as an optional upgrade. The FX-IR Seat combines the therapeutic benefits of hydrotherapy with the rejuvenating power of Infrared and the regenerative qualities of Red Light, all working deep beneath your skin’s surface.

During your hydrotherapy experience with Infrared and Red Light therapy, you’ll enjoy varied massage delivered through jet pressure at the surface of your skin, specialized deep red light at surface tissue and cells, and near infrared that is positioned to target deep tissue within the lumbar region of your lower back.

Hydrotherapy in your Jacuzzi® Hot Tub isn’t just relaxing—it is engineered to enhance wellness, reduce post-exercise soreness, and help you live well with less pain.

Infrared Sauna: Soothing warmth for recuperation

A warm sauna session can be another enjoyable way to help temporarily relieve muscle pain after working out or if you experience chronic pain. According to the Cleveland Clinic, “The improved blood circulation brought on by an infrared sauna session can help speed up muscle recovery following physical activity.” Furthermore, the article states regular use may help athletes improve their performance. The article also references a two-year study that found infrared sauna therapy to “be a promising method for treatment of chronic pain.”

Jacuzzi® Infrared Saunas: Infrared sauna for your home recovery

Jacuzzi® Infrared Saunas, available in 1-person, 2-Person, and 3-Person models, are beautifully and durably designed to fit into any home gym or ensuite bathroom. Your own personal full-spectrum Jacuzzi® Infrared Sauna can serve as an incredible way to manage muscle relief after working out. These state-of-the-art saunas feature near, mid, and far infrared wavelengths that penetrate deeply into tissues, promoting detoxification, improved circulation, and muscle relaxation.

In your Jacuzzi® Infrared Sauna, you can also further enhance your well-being with integrated high-intensity red light therapy, which is known for its skin rejuvenation and mood-boosting benefits. Jacuzzi® Infrared Saunas are also equipped with built-in ergonomic backrests that position you close to the soothing infrared heat, Vibrational Resonance Therapy, which can complement your infrared and red light therapy with sound and vibration, and Chromotherapy, which allows you to enhance your mood with the option of 12 different light settings, or cycle through them all.

Active recovery: Gentle movement that encourages recovery

While it is tempting to rest completely when your muscles are sore, gentle activity can support quicker recovery. In particular, low-impact movement helps increase blood flow without adding additional strain.

Try these active recovery options:

• Light walking or stretching
• Gentle yoga
• Swimming or water aerobics
• Using your hot tub for light mobility exercises

These approaches can ease back muscle pain and stiffness while helping your body heal more quickly.

Foam rolling and massage

Using a foam roller or similar massage tool can help release tension and improve muscle elasticity. Focus on the areas that feel tight or tender, rolling slowly and breathing deeply. For sore back muscles, use extra caution and consider professional massage therapy if the discomfort persists.

Stay hydrated and nourished

Proper hydration helps flush toxins from your system and supports muscle recovery. Pair this with a post-workout meal or snack that includes protein (to repair muscle tissue) and carbohydrates (to replenish glycogen stores). Anti-inflammatory foods like berries, leafy greens, turmeric, and ginger may also help ease muscle pain naturally.

Prioritize sleep and rest

Muscle repair happens while you sleep. Quality rest allows your body to recover and rebuild after intense physical activity. Aim for 7-9 hours of sleep per night, and consider establishing a calming bedtime routine that includes a soak in your Jacuzzi® Hot Tub to relax your muscles and promote restful sleep.

Heat and cold therapy

Applying heat can help relax tense or stiff muscles, especially in the lower back. You can use heating pads, warm baths, or—better yet—a hot tub to deliver consistent warmth to large muscle groups. For intense soreness or inflammation, cold therapy may be more effective in the first 24-48 hours after a challenging workout.

Some people benefit from alternating between hot and cold treatments (contrast therapy) to stimulate circulation and reduce muscle fatigue.

Supplements and topicals

Certain supplements may support muscle recovery, including:



• Magnesium helps with muscle relaxation and may reduce cramping
• Omega-3 fatty acids are known for anti-inflammatory effects
• Protein powders can help meet your post-workout nutrition goals

Topical creams and lotions containing menthol, arnica, or CBD may offer temporary relief for sore areas, including muscle pain in your back.

When to seek medical advice

Muscle soreness after working out is normal—but persistent, severe, or sharp pain may be a sign of injury. If your discomfort lasts more than a few days or worsens with movement, check in with a medical professional to rule out strains, tears, or other issues.

Make muscle recovery a ritual

Your post-workout routine matters just as much as your workout itself. Prioritizing recovery with intentional practices can help you reduce muscle pain, increase performance, and maintain motivation for the long haul.

Adding luxury hydrotherapy and sauna use to your wellness routine—primarily through high-performance wellness products such as a Jacuzzi® Hot Tub or a Jacuzzi® Infrared Sauna—can transform your recovery experience. Whether you’re targeting back pain, full-body soreness, or simply want a peaceful way to wind down after a workout, warm water immersion offers physical relief and mental relaxation.

You deserve a recovery method that works as hard as you do. With thoughtful care and smart strategies, you can keep showing up for your workouts—and for your life—with strength, comfort, and confidence. Always remember, before starting any new regime, such as hydrotherapy or sauna use, it’s essential to consult with your trusted general practitioner. And while your Jacuzzi® Hot Tub or Infrared Sauna may not promise any type of cure, it can help you recuperate and live well with muscle pain after working out.

Disclaimer: Jacuzzi® is a registered trademark of Jacuzzi Group. All rights reserved.

Medical Disclaimer: This content is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider with questions regarding any medical condition.