“It’s Utah. Why are we paying to get in cold water?”
I hear this joke a lot.
We live in Utah. It is cold for a good part of the year. Yet cold plunge studios are popping up everywhere, and people are lining up to jump into 45-degree water with their friends.
I’ve worked with many patients who tell me, “My buddy dragged me to a cold plunge place. It was fun, but I have no idea if it actually helped my back or my recovery.”
That conversation is a big reason we created the Align Recovery Center inside our Lehi clinic.
We wanted a space where cold plunge, sauna, red light, compression boots, and massage therapy are not just a challenge or a trend, but part of a thoughtful plan for your health and wellness – especially if you deal with back pain or other spine issues.
What is a cold plunge, really?
A cold plunge is simply controlled cold exposure, usually in a tub of cold water between about 45-55°F. You get in for a short, planned period, then warm back up.
In the clinic, I think of it less as “Can you tough it out?” and more as “Can we safely use cold to help your body recover and reset?”
When we use cold plunge intentionally, some potential benefits include:
- Supporting circulation as your blood vessels constrict in the cold and then reopen as you warm up
- Reducing the sensation of soreness after hard training or a long day on your feet
- Calming the nervous system after stress, which can be important if you live with back pain
Research on cold exposure is still evolving, and it is not a cure for anything. But many people report feeling more energized, less sore, and a little more mentally “clear” after a session.
Cold plunge and back pain
If you have back pain, your nervous system often sits in a kind of “high alert” mode. Muscles guard and tighten. Your brain stays on the lookout for threat.
Short, guided cold exposure can help some people:
- Decrease the feeling of inflammation and stiffness after activity
- Learn how to breathe and relax under stress, then carry that skill into daily life
- Break the cycle of “I hurt, so I stop moving, so I get stiffer, so I hurt more”
In Utah, many adults live with chronic back and neck pain. According to reputable health sources, a significant portion of adults in our state report some form of chronic pain that affects their daily life. Using tools like cold plunge as part of a broader plan can be one piece of moving that needle in the right direction.
Cold plunge is not right for everyone, especially if you have certain heart or circulation conditions. That is why we always recommend talking with a healthcare professional before starting, and we screen and support you during your first sessions.
Sauna: Turning heat into a recovery tool
On the other side of the recovery room, you step into a very different environment: the sauna.
Saunas use controlled heat to gently stress your body in a way that can support:
- Circulation and blood flow
- Relaxation of tight muscles
- Sweating, which many people find helpful after long workdays
- A sense of calm and mental reset
Some research has linked regular sauna use with cardiovascular benefits and lower risk of certain health problems over time. The exact numbers vary between studies, but there is growing interest in sauna as a simple, accessible support for long-term health.
Sauna and stiff, achy backs
For spine patients, I often see sauna used as a way to:
- Loosen stiff muscles before gentle stretching or movement
- Decrease the feeling of morning stiffness
- Create a “quiet” space where you can breathe, reset, and tune in to your body
Many people with back pain end up bracing and tightening without even realizing it. The warmth of the sauna can help them notice that tension and begin to let it go.
Again, sauna is not for everyone. Heat can stress your heart and circulation in different ways, so we encourage you to clear sauna use with your medical provider if you have any cardiovascular, blood pressure, or other health concerns.
Why use both? The idea behind contrast therapy
When you pair cold plunge with sauna, we call that contrast therapy.
You move between cold and hot in a deliberate way, usually:
- Short time in the cold plunge
- Longer time in the sauna
- Repeat for 1-3 rounds, depending on your goals and how your body responds
People often tell me contrast therapy feels like “hitting reset” on their body.
Some potential reasons:
- The repeated constriction and dilation of your blood vessels may support circulation
- Your nervous system is challenged, then allowed to recover, which can build resilience
- You practice regulating your breath and staying calm in both stress (cold) and relaxation (heat)
For back pain and recovery, contrast therapy can be a way to support:
- Muscle relaxation after training or a long work week
- Recovery between workouts so you can keep moving consistently
- A lower baseline of stress, which is a big factor in how we experience pain
At Align Recovery Center in Lehi, we help you figure out a safe starting point and adjust the sequence and duration based on your body and your goals.
Where red light and compression fit in
Right alongside cold plunge and sauna, we use red light therapy and compression boots as additional recovery tools.
Red light therapy
Red light therapy uses specific wavelengths of light applied to the skin. Early research suggests it may support:
- Tissue recovery
- Reduced perception of muscle soreness
- Skin health
The science is still developing, and it is not a magic solution. But many people enjoy pairing red light with other recovery tools because it is gentle, relaxing, and easy to tolerate.
Compression boots
We also use Normatec compression boots (a CE-marked device) that apply rhythmic pressure to your legs. It feels a bit like a very thorough, wave-like massage.
Compression boots may help:
- Support circulation in the legs
- Decrease the feeling of heaviness or fatigue after standing or training
- Speed up the feeling of recovery between sessions
For people with back pain, leg tightness and fatigue often feed into how the spine feels. Addressing the whole chain – from the feet up to the back – is one reason we like having these tools available.
Massage therapy: Not just for athletes
We have also expanded our massage therapy team inside Align.
Massage is often marketed just to athletes, but in our clinic I see huge benefits for:
- People with scoliosis who struggle with chronic muscle tension on one side
- Office workers in Lehi and throughout Utah who sit at a computer all day
- Parents whose backs ache from lifting kids, laundry, and everything else
Massage therapy can help:
- Decrease muscle guarding around painful areas
- Improve body awareness so you can move more efficiently
- Prepare your body for the corrective exercises and movement work you do in physical therapy
When you pair massage with cold plunge, sauna, and red light, you create a whole recovery ecosystem. Each piece supports the others.
What makes Align Recovery Center in Lehi different?
Many cold plunge spots in Utah are built around fun, challenge, and community. There is nothing wrong with that.
We built Align Recovery Center with a different focus: health and wellness that lasts.
Here is what that looks like in practice:
- Spine-first mindset: We are a spine and posture clinic first, so everything in the recovery center is chosen with back pain, scoliosis, and long-term movement in mind.
- Guided, not random: We help you figure out how often to come, how long to stay in the cold or heat, and how to listen to your body.
- Integration with PT: If you are already a patient, your physical therapy and recovery sessions can be coordinated, not separate worlds.
- Accessible to the community: You do not have to be an elite athlete to belong here. If you live in or around Lehi and you simply want to feel and move better, you are welcome.
If you want to dig deeper into everything we offer, you can visit our https://info.aligntherapyutah.com/wellness-services page.
What a visit to Align Recovery Center feels like
Here is a simple example of how a session might look if your main goals are recovery and back comfort:
- Check-in and quick conversation about how you are feeling that day.
- Sauna session to gently warm up, calm your mind, and loosen stiff muscles.
- Cold plunge for a short, guided exposure with coaching on breathing and relaxation.
- Red light or compression boots while you relax and let your body settle.
- Massage therapy (optional, but powerful) to target problem areas like the low back, hips, or shoulders.
Over time, these small, consistent inputs can support your capacity to move more, train more, and participate in life with less fear and tension.
Movement is medicine – and recovery is part of that medicine.
Ready to experience it for yourself?
We are opening the recovery side of our clinic next week, and we would love for you to come see it.
Whether you are dealing with back pain, training hard, or just wanting to invest in your long-term health and wellness, you do not have to navigate it alone.
Sign up for a membership in the Align Recovery Center and start building a recovery routine that actually supports the life you want.
- Learn more or join online: Sign up for a membership in the Align Recovery Center
- Or call us at 8019800860 and we can walk you through options.
Let’s take the next step together.
Important note
This article is for information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always talk with your healthcare provider before starting new therapies like cold plunge, sauna, or contrast therapy, especially if you have heart, blood pressure, or other medical conditions.
