Red Light Therapy for Pain Relief: A Guide for Women 35+
If you're a woman 35+ experiencing new or worsening joint pain, muscle aches, or stiffness, you're not alone. Research suggests that more than 70% of women experience musculoskeletal symptoms during the transition from perimenopause to postmenopause, and a significant proportion may be disabled by them (Wright et al., 2024). This collection of symptoms, including joint pain, muscle aches, and progression of osteoarthritis, is now recognized as the musculoskeletal syndrome of menopause (Wright et al., 2024).
While red light therapy has also shown promise for skin health (which I love it for!), this guide focuses specifically on what the current science suggests about using it for the pain conditions that commonly affect women during this life stage.
Why Does Menopause Cause So Much Pain?
The drop in estrogen during perimenopause and menopause doesn't just cause hot flashes, it significantly affects your musculoskeletal system. Research suggests that postmenopausal women may be more than twice as likely to experience joint pain and stiffness compared to premenopausal women of the same age (Gulati et al., 2023). A 2026 meta-analysis of over 93,000 women found that muscle and joint pain increases dramatically in perimenopause (Kruse et al., 2026).
Estrogen loss may affect pain through multiple pathways: it appears to increase inflammation, reduce tissue resilience, affect pain processing in the nervous system, and increase susceptibility to osteoarthritis (Gulati et al., 2023; Strand et al., 2025).
What Is Red Light Therapy?
Red light therapy, scientifically known as photobiomodulation (PBM), uses specific wavelengths of red and near-infrared light to trigger biological changes in your cells. It typically uses wavelengths between 600 and 1100 nm, most commonly in the 630-670 nm (red) and 800-900 nm (near-infrared) ranges. Unlike UV rays from tanning beds, PBM uses non-ionizing light that does not damage DNA in the way ultraviolet radiation does, and it appears to have a strong safety profile when used within recommended parameters.
Light is absorbed by mitochondrial chromophores such as cytochrome c oxidase, which may increase cellular energy (ATP) production and trigger signaling pathways involved in repair and inflammation control (Xia et al., 2026).
Red Light Therapy for Pain: What the Research Suggests
Knee Osteoarthritis: Strongest Evidence
If you're dealing with knee osteoarthritis, which becomes more common after menopause, red light therapy shows the most promise among pain conditions studied. A 2024 systematic review and meta-analysis of 10 studies involving 542 people found that PBM appeared to reduce pain at rest compared to placebo treatments, though researchers noted the overall certainty of evidence was very low (Oliveira et al., 2024). A 2025 randomized controlled trial using 790 nm wavelength light at 4 J per point found improvements in pain, stiffness, and daily function compared to both placebo and control groups (Dos Santos Maciel et al., 2025).
A 2024 network meta-analysis comparing different wavelengths suggested that low-level light therapy at 904-905 nm may be particularly effective for knee pain relief, followed by 785-850 nm wavelengths, though the quality of evidence was low (Fan et al., 2024). A 2025 network meta-analysis found that low-level light therapy demonstrated the highest efficacy for pain reduction among different physical modalities for knee osteoarthritis (Lan et al., 2025).
TMJ Disorders: Promising Evidence
Red light therapy has shown encouraging results for temporomandibular joint (TMJ) disorders, which can worsen during menopause. A 2025 systematic review and meta-analysis of 18 randomized controlled trials (1,038 participants) found that PBM demonstrated significant improvements in pain and mandibular function, with articular (joint-based) TMD showing the most robust and consistent effects (Candido-do-Prado et al., 2025).
One randomized trial of 42 patients suggested that PBM may be more effective than standard pain medications (acetaminophen/ibuprofen combination) for TMJ disorders, with improvements in pain, mouth opening, and reduced joint clicking (Risbaf Fakour et al., 2025). However, another well-designed study noted that both PBM and placebo treatments improved symptoms, indicating a substantial non-specific (placebo) effect (Aisaiti et al., 2021). A 2026 overview of systematic reviews concluded that recent evidence suggests LLLT is more effective for TMJ pain than earlier guidelines indicated, particularly for intra-articular conditions (Hasanoğlu Erbaşar Türp, 2026).
Fibromyalgia and Other Musculoskeletal Conditions
A 2022 review noted that there is evidence photobiomodulation therapy reduces pain intensity in fibromyalgia, temporomandibular diseases, neck pain, and other musculoskeletal conditions, and that it offers a non-invasive, safe, drug-free method for pain relief (DE Oliveira et al., 2022).
Chronic Low Back Pain: Limited Support
A high-quality 2021 randomized controlled trial found that photobiomodulation was no better than placebo for chronic low back pain (Guimarães et al., 2021, as cited in DE Oliveira et al., 2022). While PBM may potentially help as part of a comprehensive treatment program with exercise, current evidence doesn't strongly support using it alone for this condition.
How Might Red Light Therapy Work for Pain?
Researchers believe pain relief may involve several mechanisms (Xia et al., 2026):
Energy boost: Light photons appear to be absorbed by cytochrome c oxidase in your mitochondria, potentially boosting cellular energy production
Inflammation reduction: PBM may decrease inflammatory chemicals like TNF-α, IL-1β, and IL-6 that contribute to pain
Tissue healing: May modulate the inflammatory process in different tissues, including synovium and cartilage
What to Look For in a Device
Wavelength
Look for devices that clearly state their wavelength.
Different wavelengths have been studied in photobiomodulation, particularly in knee osteoarthritis. Research suggests that treatment effects may vary depending on wavelength, but no single wavelength has been established as clearly superior (Fan et al., 2024).
For temporomandibular joint disorders, studies show that photobiomodulation can reduce pain and improve function, but there is no clear consensus on optimal wavelength or treatment parameters (Aisaiti et al., 2021; Candido-do-Prado et al., 2025; Risbaf Fakour et al., 2025).
What this means for you: Choose a device that provides clear technical specifications and has been designed for musculoskeletal use. Current research does not support one specific wavelength as definitively better than others.
Power and Energy Output
The device should specify key technical parameters such as power and energy output.
Clinical studies use specific dosing protocols, but these vary widely between studies and conditions, and no standardized dosing range has been established (Dos Santos Maciel et al., 2025; Aisaiti et al., 2021).
Reputable devices typically provide guidance on treatment duration per session.
LED vs. Laser
Photobiomodulation can be delivered using both laser and LED devices. Studies in musculoskeletal conditions include both approaches, but treatment parameters vary widely and there is no clear consensus that one device type is consistently superior (DE Oliveira et al., 2022; da Fonseca & de Paoli, 2026).
For most people, the more important factor is using a device consistently and following appropriate treatment guidelines.
Health Canada Licensing
Look for devices that are licensed as medical devices by Health Canada when possible. This helps ensure basic safety standards are met.
What to Expect
Timeline: Photobiomodulation is not a one-time treatment. Studies use repeated sessions over time, but there is no clearly defined timeline for when results should appear. 12 weeks is a reasonable timeline to consider.
Commitment: Treatment frequency and duration vary across studies, and no single approach has been established as standard. 2-3 sessions per week minimum with 10-20 minutes per treatment area is a general commitment to think about.
Results: When it works, improvements are typically modest rather than dramatic. Some people experience meaningful reductions in pain and better function, while others may not notice significant changes (Oliveira et al., 2024; DE Oliveira et al., 2022).
Individual variation: Response varies widely. What helps one person may not help another.
How Does It Compare to Other Treatments?
Based on current evidence, red light therapy likely works best as a complementary therapy alongside other treatments, not as a replacement. The 2024 systematic review concluded that the very low certainty of evidence "does not allow to recommend its isolated use but may be used to complement other widely recommended therapies" (Oliveira et al., 2024).
Potential advantage for menopausal women: PBM offers a drug-free option with minimal reported side effects, which may be valuable if you're already managing multiple symptoms or prefer to minimize medications (DE Oliveira et al., 2022).
Safety
Red light therapy appears to be generally safe based on available research. The most commonly reported side effect is temporary redness that resolves on its own.
The Honest Truth About the Research
While red light therapy shows some promise, the research has significant limitations (Oliveira et al., 2024; Fan et al., 2024):
Most studies are small
Treatment parameters vary widely between studies
The quality of evidence is generally very low to low for most conditions
Long-term effects beyond a few months are largely unknown
It's unclear if home LED devices produce the same effects as medical-grade lasers used in research, but I am hopeful
There is substantial heterogeneity in study design and laser parameters
Shopping Guide: Key Takeaways
Conditions Where Research Is Most Supportive:
Relatively Stronger Evidence:
Knee osteoarthritis
TMJ disorders (particularly joint-based)
Some Evidence (but limited):
Fibromyalgia
Neck pain
Other musculoskeletal pain
Limited Evidence:
Chronic low back pain (as standalone treatment)
Device Checklist:
✓ Wavelength clearly stated: Some devices have combinations of wavelengths which is helpful
✓ Power specifications provided: Device should state mW/cm² and J/cm²
✓ Health Canada licensed (when possible)
✓ LED technology: May be as effective as laser, generally safer and more affordable
✓ Manufacturer transparency: Clear specifications and treatment guidelines
Red Flags:
✗ No wavelength specifications listed
✗ Claims to cure serious diseases or guarantee results
✗ Extremely cheap (under $50)—likely insufficient power
The Bottom Line:
Red light therapy may be worth considering for women in perimenopause and menopause dealing with the musculoskeletal syndrome of menopause, particularly knee osteoarthritis and TMJ disorders. However, it's important to understand that the quality of evidence is generally low, and many people may not experience noticeable benefits.
Most importantly, talk to your healthcare provider before using red light therapy, especially if you're considering it instead of other treatments.
References
Aisaiti, A., Zhou, Y., Wen, Y., Wang, W., Wang, C., Abuduhalike, R., & Tian, L. (2021). Effect of photobiomodulation therapy on painful temporomandibular disorders. Scientific Reports, 11(1), 9049. https://doi.org/10.1038/s41598-021-87265-0
Candido-do-Prado, L. G., Ribeiro-Silva, V. H. A., Simões-Barbosa, A. F., Mazzi-Chaves, J. F., & Magri, L. V. (2025). Differential effectiveness of photobiomodulation in muscular and articular temporomandibular disorders: A systematic review and critical appraisal. Lasers in Medical Science, 40(1), 487. https://doi.org/10.1007/s10103-025-04751-x
da Fonseca, A. S., & de Paoli, F. (2026). Light-emitting diode photobiomodulation on rheumatoid arthritis and osteoarthritis: In vitro and in vivo studies. Photochemistry and Photobiology. Advance online publication. https://doi.org/10.1111/php.70077
DE Oliveira, M. F., Johnson, D. S., Demchak, T., Tomazoni, S. S., & Leal-Junior, E. C. (2022). Low-intensity LASER and LED photobiomodulation therapy for pain control of the most common musculoskeletal conditions. European Journal of Physical and Rehabilitation Medicine, 58(2), 282–289. https://doi.org/10.23736/S1973-9087.21.07236-1
Dos Santos Maciel, T., Corrêa Lima Chamy, N., Dos Santos Maciel, M., & Pasqual Marques, A. (2025). Effect of photobiomodulation low-level laser therapy in patients with knee osteoarthritis: A randomized controlled trial. Lasers in Medical Science, 40(1), 293. https://doi.org/10.1007/s10103-025-04542-4
Fan, T., Li, Y., Wong, A. Y. L., Cheung, J. P. Y., Karppinen, J., & Samartzis, D. (2024). A systematic review and network meta-analysis on the optimal wavelength of low-level light therapy in treating knee osteoarthritis symptoms. Aging Clinical and Experimental Research, 36(1), 203. https://doi.org/10.1007/s40520-024-02853-0
Gulati, M., Dursun, E., Vincent, K., & Watt, F. E. (2023). The influence of sex hormones on musculoskeletal pain and osteoarthritis. The Lancet Rheumatology, 5(4), e225–e238. https://doi.org/10.1016/S2665-9913(23)00060-7
Hasanoğlu Erbaşar, G. N., & Türp, J. C. (2026). Low-level laser therapy for patients with temporomandibular disorders: A summary of systematic reviews. Quintessence International. Advance online publication. https://doi.org/10.3290/j.qi.b6961747
Kruse, C., McKechnie, T., Dworsky-Fried, J., Goel, D. P., Ayeni, O. R., & Khan, M. (2026). Musculoskeletal manifestations of perimenopause: A systematic review and meta-analysis of 93,021 women. JB & JS Open Access, 11(1), e25.00254. https://doi.org/10.2106/JBJS.OA.25.00254
Lan, X., Li, L., Jia, Q., Gao, Y., Wang, Y., & Zhao, G. (2025). Physical modalities for the treatment of knee osteoarthritis: A network meta-analysis. Aging Clinical and Experimental Research, 37(1), 121. https://doi.org/10.1007/s40520-025-03015-6
Oliveira, S., Andrade, R., Valente, C., Espregueira-Mendes, J., Hinckel, B. B., & Filardo, G. (2024). Effectiveness of photobiomodulation in reducing pain and disability in patients with knee osteoarthritis: A systematic review with meta-analysis. Physical Therapy, 104(8), pzae073. https://doi.org/10.1093/ptj/pzae073
Risbaf Fakour, S., Shahraki, M., Amirpour Haradasht, S., & Khazaei, A. H. (2025). Pharmacotherapy versus photobiomodulation therapy in patients with temporomandibular disorders: Randomized clinical trial. Lasers in Medical Science, 40(1), 408. https://doi.org/10.1007/s10103-025-04683-6
Strand, N. H., D'Souza, R. S., Gomez, D. A., Hagedorn, J. M., Sayed, D., Maloney, J. A., & Deer, T. R. (2025). Pain during menopause. Maturitas, 191, 108135. https://doi.org/10.1016/j.maturitas.2024.108135
Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 27(5), 466–472. https://doi.org/10.1080/13697137.2024.2380363
Xia, P., Fan, T., Huang, Y., Ahmed, S., Wong, A. Y. L., Karppinen, J., & Samartzis, D. (2026). Photobiomodulation for the treatment of knee osteoarthritis: Therapeutic effects and molecular mechanism. Frontiers in Cell and Developmental Biology, 14, 1744761. https://doi.org/10.3389/fcell.2026.1744761