Red Light Therapy: Relieve Pain and Boost Circulation Fast

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Are You Sitting on a Health Problem?

Think about how much of your day is spent plunked in a chair — typing emails, scrolling through social media, commuting, binge-watching your favorite show. That tight hips, stiff neck, sore lower back, and nagging sense of heaviness in the legs that many of us have learned to associate with “desk job body.” But the effects of sitting go deeper than temporary aches and pains: sitting for hours at a time slows down circulation, leading to chronic inflammation.

Fortunately, there’s good news: A cutting-edge wellness tool — Red light therapy is proving to be a quick, science-based way to improve microcirculation, soothe those annoying aches, and help your body cope with the daily grind.

Sitting at her desk, a young woman experiences sudden back pain. She winces and holds her lower back, showing the strain of poor posture or long work hours

The Hidden Damage of a Desk Job

Sitting may seem benign, even restful, but over time, a sedentary lifestyle can damage your body. When you sit for long periods without moving around, your muscles, joints, and blood vessels become starved for nutrients and oxygen. At first, the damage is often subtle, but it piles up and can result in long-term physical strain.

This is what happens to your body when you spend all day sitting:

Spinal Compression

Sitting for long periods is bad for your spine, particularly in a bad position. This pressurizes the discs and can contribute to back pain and nerve impingement.

Muscle Imbalance and Tightness

Long hours spent being seated tighten the hip flexors, shorten the lower back, and weaken the glutes and core muscles, and these imbalances can compromise comfort.

Neck and Shoulder Strain

The downward gaze for screens is hard on the neck and upper back, resulting in stiffness and tension headaches, and often shoulder pain.

Poor Circulation

When you sit, your blood doesn’t flow as well, particularly to the legs, which translates to swelling, fatigue, and even an increased risk of varicose veins or DVT.

Low-Grade Inflammation

Inactivity slows healing down and fosters chronic inflammation, with higher risks of joint pain and metabolic problems.

What Is Microcirculation and Why Should You Care?

Microcirculation is the passage of blood through the smallest vessels of the body, providing oxygen and nutrients and removing waste from tissues. It is essential for the maintenance of healthy muscles, organs, and brain function. Sitting stagnant for long periods of time slows the process — less oxygen supply, toxin buildup — and you get symptoms: stiffness, swelling, brain fog. Poor microcirculation can lead to chronic pain and delayed healing[1]. Restoring healthy circulation at this micro level reverses the physical impact of a sedentary lifestyle.

How Light Energy Can Rejuvenate Your Body?

Red light therapy (RLT), also known as photobiomodulation, relies on noninvasive devices emitting red and near-infrared light (specifically, light in the 600–940 nm spectrum) that can be safely absorbed by the skin, with no heat, chemicals, or drugs involved. While RLT is not as conventional as UV light, it is safe to use the light repeatedly. By placing an LED light panel or handheld device near impacted areas of the body for just a few minutes, light is absorbed by cellular photoreceptors, setting off a natural chain of beneficial processes that lead to tissue repair and help to fix the side effects of prolonged sitting.

The Science Behind Red Light and Blood Flow

Mitochondria, including the enzyme cytochrome c oxidase, are the target for absorption of red light, which increases ATP production and cellular energy. It stimulates the release of NO (nitric oxide), the body's own natural form of a vasodilating agent.

This dilation of the blood vessels helps circulation and the delivery of oxygen and nutrients.

When nitric oxide and vascular function are enhanced with red light therapy, microcirculation is also supported and helps to offset the negative impact of sitting too long.

Real Relief for Your Aching Back and Shoulders

In practical terms, better microcirculation means that there is less inflammation and faster delivery of oxygen and nutrients to overworked tissues. For desk-dwellers, this translates to relief from places where you’re likely to hold tension from sitting there day in and day out, particularly your lower back, lumbar spine, and trapezius muscles. In one of these studies, it was demonstrated that 5 minutes of light (670 nm) exposure to hind limbs resulted in an increase in local blood flow by 40% compared with controls[2]. The majority of RLT users notice a reduction in stiffness, increased flexibility, and a sensation of muscle “warmth” and relaxation within hours of using the RLT device.

A woman relaxes on a couch, receiving a soothing treatment from a 7 Color Photon LED Light Therapy device on her lower back

How to Target Strain from Sitting?

If you want to maximize the benefits of using red light therapy, here are the areas you should focus on[3]:

Lower back: Place the light on the lumbar spine for 15–20 minutes a day to help decompress and increase circulation.
Neck and shoulders: Apply to the trapezius and neck for 10-15 minutes to reduce tension.
Hips and legs: Spend 15 minutes targeting your glutes and hamstrings to minimize fluid pooling and stimulate circulation.

More Natural Ways to Fight Sedentary Effects

Movement breaks: Stand or walk for 2-3 minutes every 30 minutes while sitting to reactivate muscle pumps and preserve endothelial function.
Desk stretches: Ease compression and muscle fatigue with mild spinal twists, neck rolls, and hip flexor stretches while working at your desk.
Ergonomic configuration: Adjust the height of the chair, monitor, and keyboard in all directions to ensure a straight body posture and balanced stress!
Hydration and nutrition: Sufficient fluid intake and consumption of foods rich in antioxidants (e.g., leafy greens, berries) to support healthy endothelium and microvascular response.

Taking a Proactive Stance on Your Wellness

Sitting for hours at a time may seem harmless, but it can wreak havoc on your muscles, joints, and circulation, as well as increase the risk for long-term health problems.

Red light therapy is a low-cost, science-based way to combat these issues by enhancing microcirculation and cellular function.

It’s a great way to take the edge off of sitting, especially if used while staying reasonably active and mindful of your body placement. Begin small, stay consistent, and nurture your body to grow — even in a desk-bound world.

References

Gavish L, Hoffer O, Rabin N, et al. Microcirculatory Response to Photobiomodulation-Why Some Respond and Others Do Not: A Randomized Controlled Study. Lasers Surg Med. 2020;52(9):863-872. doi:10.1002/lsm.23225
Keszler A, Lindemer B, Broeckel G, Weihrauch D, Gao Y, Lohr NL. In Vivo Characterization of a Red Light-Activated Vasodilation: A Photobiomodulation Study. Front Physiol. 2022;13:880158. Published 2022 May 2. doi:10.3389/fphys.2022.880158
de Almeida P, Lopes-Martins RA, De Marchi T, et al. Red (660 nm) and infrared (830 nm) low-level laser therapy in skeletal muscle fatigue in humans: what is better?. Lasers Med Sci. 2012;27(2):453-458. doi:10.1007/s10103-011-0957-3