Headaches happen. The good news is there are several simple things you can do to ease the pain or keep it from getting worse. Try these tips and get to feeling better fast.
Try a Cold Pack
If you're having a migraine attack, place a cold pack on your forehead. Ice cubes wrapped in a towel, a bag of frozen vegetables, or even a cold shower may ease the pain. Keep the compress on your head for 15 minutes, and then take a break for 15 minutes.
Use a Heating Pad or Hot Compress
If you have a tension headache, place a heating pad on your neck or the back of your head. If you have a sinus headache, hold a warm cloth to the area that hurts. A warm shower might also do the trick.
Ease Pressure on Your Scalp or Head
If your ponytail is too tight, it could cause a headache. These "external pressure headaches" can also be caused by wearing a hat, headband, or even swimming goggles that are too tight. Release the pressure, and you should get rid of this kind of headache within an hour.
Dim the Lights
Bright or flickering light, even from your computer screen, can contribute to headaches from migraine. If you’re prone to them, cover your windows with blackout curtains during the day. Wear sunglasses outdoors. You might also add anti-glare screens to your computer and use daylight-spectrum fluorescent bulbs in your light fixtures.
Try Not to Chew
Chewing gum can hurt not just your jaw but your head. The same is true for chewing your fingernails, lips, the inside of your cheeks, or handy objects such as pens. Avoid crunchy and sticky foods, and make sure you take small bites. If you grind your teeth at night, ask your dentist about a mouth guard. This may curb your early-morning headaches.
Hydrate
Drink plenty of liquids. Your body is made up mostly of liquid, and when you're losing more through pee or sweat than you're taking in, you can become dehydrated. That causes your body's tissues to shrink, including your brain, which puts pressure on nerves and gives you a headache.
It's easy to fix by drinking fluids. Besides water, try a sports drink to restore electrolytes or an oral rehydration powder mixed with water. It's especially important if headache pain has made you throw up. That can quickly lead to dehydration.
Eat Something
Fasting or even just missing a meal is known to bring on a headache. Get yourself a nutritious snack with some protein and complex carbohydrates. If this happens to you often, try eating several small meals at regular intervals every day.
Get Some Caffeine
Have some tea, coffee, or something with a little caffeine in it. If you get it early enough after the pain starts, it could ease your headache pain. It can also help over-the-counter pain relievers, such as acetaminophen, work better. Just don’t drink too much because caffeine withdrawal can cause its own type of headache.
Try Massage
You can do it yourself. A few minutes of massaging your forehead, neck, and temples can help ease a tension headache, which may result from stress. Or apply gentle, rotating pressure to the painful area. Your shoulders and the base of your neck are also good spots. Try it with a hard therapy ball or vibrating tool.
A type of massage called acupressure is another technique that may help you get rid of a headache. Try gently squeezing or rubbing the back of your hand in the "V" where your thumb and forefinger come together.
Try to Get Some Sleep
Many people find that a nap helps them get rid of a headache. Even just lying down in a quiet place and closing your eyes for a while can make you feel better.
But don't nap for so long or so often that you have trouble sleeping at night. Getting a good night's sleep can prevent some kinds of headaches. If you often wake up with a headache, it may be a sign of a sleep disorder such as sleep apnea. Bring it up at your next doctor's visit.
Identify Your Triggers
It may not help you get rid of a headache, but if you learn what triggers them, you may be able to prevent them. Everyone's triggers are different, but some things are known to bring on a migraine attack or other type of headache for many people. They include:
- Foods including chocolate, nuts, aged cheese, processed meat, and things that are pickled or fermented
- Drinks with caffeine, artificial sweeteners, or alcohol
- Changes in air pressure or weather
- Strong smells such as smoke, perfume, or cleaning products
- Hormone shifts around your period
- Exertion resulting from activities such as strenuous exercise or sex
You can try keeping a diary where you record what you were doing or eating before a headache and look for a pattern.
Take Some Ginger
One small study found that taking ginger, in addition to regular over-the-counter pain meds, eased pain for people in the ER with migraine. Another found that it worked almost as well as prescription migraine meds. You can try a supplement or brew some tea.
Consider Supplements
There's some evidence that certain nutrients may be helpful for headaches. These include:
Magnesium. Some research has been done into whether magnesium can help prevent or reduce pain from migraine. There isn't a clear-cut benefit, but experts say it's probably effective, and the recommended daily intake of around 300-400 milligrams for most adults can't hurt.
Riboflavin. Also known as vitamin B2, this nutrient is found in many foods, including dairy products, almonds, and fortified cereals. While there isn't a lot of evidence to support using it for headaches, some research has found it can lessen migraine pain and lower the number of headaches you have in a month. And like magnesium, riboflavin is good for your overall health.
Coenzyme Q10 (CoQ10). Your body makes this antioxidant naturally, and it's a popular dietary supplement. While research hasn't shown an effect on migraine pain, it might help reduce how often you get them.
Melatonin. This supplement is used to promote better sleep. It also works to reduce inflammation and boost the function of brain chemicals that block pain signals. The handful of studies that have looked into it as a migraine treatment didn't find a direct benefit, but it if helps you sleep, you may get fewer headaches.
Headache Relief Medications
Pharmacy shelves are stocked with pain relievers for all kinds of headaches. To get the most benefit with the least risk, follow the directions on the label and these guidelines:
- Choose liquid over pills. Your body absorbs it faster.
- Avoid ibuprofen and other nonsteroidal anti-inflammatory drugs (NSAIDs) if you have heart failure or kidney failure.
- Do not give aspirin to a child under age 18.
- Take painkillers as soon as you start to hurt. You’ll probably beat it with a smaller dose than if you wait.
- If you get sick to your stomach when you get a headache, ask your doctor what might help.
- Ask your doctor what to take to avoid a rebound headache, also called a medication overuse headache, which is pain that sets in after a few days of pain relievers.
And be sure to talk to your doctor about what headache symptoms you should not treat at home.
How to Get Rid of a Tension Headache
When you're upset or under stress, you tense the muscles in your jaw, neck, shoulders, and back without realizing it. That can cause a tension headache. So can poor posture and physical problems in your neck or jaw, such as arthritis or temporomandibular joint dysfunction (TMJ).
In addition to the strategies already described, learning how to relax when you’re in the middle of a headache can help with the pain. Here are some things to try:
Deep breathing. Take slow breaths, in through your nose and out through your mouth, letting your diaphragm expand and contract. In a technique called square or box breathing, you inhale to a slow count of 4, hold your breath to a count of 4, breathe out to a count of 4, and then hold your breath again to a count of 4.
Guided imagery. Close your eyes and imagine things you find calm and relaxing. Think waves on the beach or a crackling fire. The feelings you associate with those things may lower your current stress level and help get rid of your headache.
Meditation. This can calm you down and help you let go of tension when a migraine attack or other headache strikes. Start with a minute at a time. Close your eyes, be still, focus on your breathing, and let your thoughts float.
Stretching. Stretching can release muscle tension that's leading to headache pain. Gently stretch your neck by bringing your chin to your chest and by pulling your head lightly toward each shoulder. Forms of exercise that emphasize stretching, including yoga and tai chi, can reduce your stress level.
Progressive muscle relaxation. Starting at your shoulders, tense one group of muscles at a time, then let the tension go. Work your way down your body.
Exercise. Physical activity can help you boost the level of "feel good" chemicals in your brain that block pain signals. Try taking a walk when a headache strikes.
You might talk to your doctor about physical therapy if you have muscle spasms in your neck.
How to Get Rid of a Sinus Headache
Clogged, blocked, or inflamed sinuses can cause pressure in your face, and lead to a headache. You may feel it around your eyes, cheeks, and even your teeth, and it may get worse if you bend forward or lie down.
There are several strategies you can try to ease the pain, including:
- A saline nasal spray or rinse
- A warm compress on your face
- Decongestants
- Antihistamines if you're having allergy symptoms
- Breathing steam from a vaporizer, shower, or pan of boiling water
If you have a sinus infection, it's best to see our doctor so you can get treated with antibiotics. Experts say that often what you think is a sinus headache is actually caused by migraine — another good reason to see the doctor if this happens to you a lot.
Natural Remedies for Headaches
Natural remedies have been used to get rid of a headaches for centuries. Here's what the science says about a few of them:
Lavender oil. The purple flowers from this shrub produce a scented oil that's an ingredient in a wide variety of personal and household products -- even food. As a form of aromatherapy, it can be used for headaches. One small study found it worked better than a placebo on migraine pain.
Eucalyptus oil. A compound in eucalyptus oil called cineole has been found to help with the pain from a sinus headache when taken in capsule form. That's likely because it acts as a decongestant. You can try rubbing it on your skin or putting a few drops in a steam treatment to breathe in.
Feverfew. This flowering plant is also known as bachelor's button. Researchers have looked into whether dried leaves or chemical extracts from the plant have any effect on migraine. They've found taking it daily might lead to fewer headache days.
Butterbur. Another medicinal plant with a variety of uses, butterbur was once recommended by the American Academy of Neurology for preventing migraine attacks. But that changed because of concerns that chemicals in butterbur supplements may cause serious liver damage.
When to Call Your Doctor
Get medical care right away for:
- A headache that follows a head injury
- A headache along with dizziness, speech problems, confusion, or other neurological symptoms
- A severe headache that comes on suddenly
- A headache that gets worse even after you take pain medications
Takeaways
There are several effective home remedies for headaches, including hot or cold compresses, relaxation, and over-the-counter pain medication. Call your doctor if you have a severe headache that comes on suddenly, a headache following a head injury, or a headache along with neurological symptoms such as confusion, speech problems, or dizziness.
