9 Natural Ways to Relieve Sinus Pressure

Having sinus pain or a sinus headache doesn’t always mean you have sinusitis. Learn about ways to relieve sinus pain without medication.

By Chris Iliades, MDMedically Reviewed by Justin Laube, MD

Reviewed: August 28, 2017

Medically Reviewed

Sinus Pain Has a Variety of Causes

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If your head is throbbing and you feel pressure around your eyes, cheeks, or forehead, you could have a sinus headache. “Many factors can cause a sinus headache,” says Subinoy Das, MD, chief executive officer and interim medical director for the U.S. Institute for Advanced Sinus Care and Research in Columbus, Ohio. The most important factor is swelling of the lining of the nose and sinuses, causing pressure and pain on in the face and head.

Symptoms of sinus pain and headache include pain associated with congestion from a common cold or allergies; pain around your eyes, forehead, or over your teeth; pain that is worse in the morning; and pain that gets worse when you bend over. Some of the more natural methods of relieving sinus pain that reduce swelling, thin mucus secretions, and improve sinus drainage are often very helpful.

Treat Sinus Pain With Humidity

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“Dry, thick mucus in your nose and sinus passages can form crusts that block sinus drainage and trap viruses and other particles. Increasing humidity and getting more fluid into your body can help your mucus thin out and get moving again,” says Dr. Das. Some natural ways to get your sinuses draining and relieve sinus pressure include drinking plenty of fluids; using a humidifier; avoiding cold, dry air; taking plenty of steamy showers; and drinking a cup of hot tea or soup.

Irrigate to Relieve Sinus Pressure

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“Salt water irrigation is the best way to cleanse the nose and sinuses — this can help prevent or relieve sinus pain. You can use an over-the-counter saline nasal spray, but I recommend using a sinus rinse bottle, neti pot, or bulb syringe irrigation kit that you can get at the drugstore,” advises Das.

Try this commonly-used, easy-to-make nasal irrigation solution with your own sinus irrigation kit: Fill a clean 8-ounce glass with distilled or sterilized lukewarm water. Do not use tap water unless it has been boiled for at least 1 minute (3 minutes at high elevations). Add 1/2 teaspoon of non-iodized salt and a pinch of baking soda. And be sure to clean all equipment and make a fresh batch of solution each time you use your kit.

Alternate Hot and Cold Compresses

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“Reclining with a hot washcloth over your eyes and nose can help warm the nasal passages and loosen secretions,” says Das. You can also alternate warm and cold compresses to relieve sinus pain and sinus pressure. Here’s how to do it: Start by placing a hot towel or washcloth across your sinuses for about three minutes. Then place a cold compress across your sinuses for 30 seconds. Alternate two more times, and repeat the treatment about four times a day.

Spice Up Your Diet to Ease Sinus Pressure

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“Many people find that spicy food like peppers or hot mustard opens up their nasal passages and gives them some relief from sinus pain. There is good evidence that capsaicin, which is the active ingredient found in chile peppers, is effective in relieving some types of pain,” says Das. Capsaicin preparations have been investigated for the treatment of some facial pain syndromes and of rhinitis with promising results. But if you have the taste (and stomach) for them, you can try spicy foods to help with sinus discomfort.

Differentiate Between Sinus Headache and Migraine Headache

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Many people who assume they are having sinus pain due to sinus pressure are actually having a migraine headache. Migraine pain can involve the same nerves as the sinus cavities and is frequently accompanied by nasal congestion, nausea, and aggravation by bright light. “If sinus pain is caused by a migraine, the best natural treatment is lying down in a dark, quiet room,” advises Das.

Hum Your Way to Sinus Pain Relief

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“Some people report that humming for one hour improves sinus pain,” says Das. Researchers in Sweden have found that humming can keep your sinuses clear. How could that be possible? Humming may increase both airflow through your sinuses and the level of nitric oxide in your sinuses. The combination of nitric oxide and airflow may reduce your risk of sinusitis. So if you have a common cold or allergies, want to prevent a sinus infection, and know a happy tune that you don’t mind hearing for an hour, you may want to try a little humming.

Make the Sinus Pain and Mind-Body Connection

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“Techniques that take advantage of the mind-body connection, such as deep breathing practices and relaxation exercises, can be very effective for relieving sinus pain,” notes Das. These practices rely on the mind’s ability to influence pain perception and are especially helpful with chronic or recurrent pain that is often seen with sinus pressure. Some examples include biofeedback, meditation, yoga, and hypnotherapy.

Avoid Sinus Pain Triggers

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“One of the most important things to avoid is over-the-counter nasal decongestant sprays. They may give some fast relief, but after a few days they make sinus pressure and nasal congestion much worse,” warns Das. Some other things you can do to prevent sinus pain include avoiding alcohol, which can aggravate sinus pain and congestion; cleaning your humidifier to avoid fungal allergies; washing your bedding in hot water to decrease allergy exposure; and avoiding swimming, diving, or flying when you have sinusitis, a common cold, or nasal allergy.

Know the Limits of Natural Sinus Pain Relief

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You should not try to self-treat your sinus pain if you have symptoms such as as yellow or green mucus discharge; persistent fever or stiff neck; pain for more than 24 hours; confusion, weakness, numbness, or tingling; and persistent nausea or vomiting. These symptoms could be a sign of a significant infection in your sinuses that might need antibiotics. “Using natural sinus pain relief is fine if you have mild chronic pain or a headache related to a common cold or an allergy, but if you have severe pain that is not responding to these techniques, you need to see your doctor,” advises Das.

How to Relieve Sinus Pressure: 7 Natural Home Remedies

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You can relieve sinus pressure with the help of natural remedies like a humidifier, saline washes, and biofeedback. Seek medical attention if your symptoms do not improve after 1 week.

Many people experience sinus pressure from seasonal allergies or the common cold. Sinus pressure results from blocked nasal passages. When your sinuses cannot drain, you may experience inflammation and pain in your head, nose, and face.

Your sinuses are paired in two, and are found in four main areas of the face:

• frontal, in your forehead
• ethmoid, between your eyes and across your nose
• maxillary, in your cheeks
• sphenoid, behind your eyes and along the back of your head

While some over-the-counter treatments can help reduce symptoms, there are also many effective natural remedies.

1. Steam

Dry air and dry sinuses can increase sinus pressure and cause headaches and throbbing pain. Steam adds moisture to the air, helps to moisten your sinus passages, and thins out mucus that may have thickened over time.

Take a hot shower and breathe in the steam to reduce pressure. You can also use a humidifier for more long-term relief.

Buy a humidifier now.

For an extra boost, add eucalyptus oil to your bath to speed your recovery. Eucalyptus contains cineole, an ingredient known to speed healing of acute sinusitis. The oil also may help to reduce nasal stuffiness and clear your pathways.

2. Saline flush

A common treatment for sinus pressure and congestion is a saline wash. Saline spray contains salt that helps to increase moisture in your nose and reduce sinus pressure. You can buy saline spray in drugstores, or you can make your own with baking soda, distilled water, and iodine-free salt.

3. Resting

A good night’s sleep can help the body to heal. Sleep stimulates your brain to release hormones that encourage tissue growth. Also when you’re at rest, your body is able to produce more white blood cells essential for attacking viruses and other bacteria.

Try to avoid activities or beverages that are over-stimulating before bed. Allowing your body to rest can help to reduce sinus pressure, speed your recovery time, and leave you feeling more refreshed. Check out some natural sleep aids if you need some added help.

4. Elevation

Just as sleep is essential for healing, how you sleep can alleviate sinus symptoms. Lying flat can increase mucus buildup in your nasal passages, increase your sinus pressure, and disrupt your sleep cycle.

Prop your head up with pillows at night to keep your head above your heart. This sleeping position will prevent sinus buildup and can help you to breathe more comfortably.

5. Hydration

Dehydration can contribute to your sinus passages drying out and increased pressure in your face. Increase your water intake throughout the day if you’re feeling under the weather. Fluids will reduce blockages in your sinuses.

While water may be your first choice to remain hydrated, you can also retain fluids through other foods and beverages including:

• broth soups
• ice cubes
• tea
• water-based vegetables and fruits

6.

Relaxation techniques

Your sinus pressure may cause you to feel tension in your head, face, and neck. Biofeedback therapy, an alternative treatment method that teaches you how to control your bodily functions, can relieve this pressure.

This method has had proven success in relieving headaches, incorporating deep breathing exercises and meditation to achieve relaxation and reduce pain. Yoga, meditation, and other relaxation techniques can help to reduce pain and pressure from sinus infections.

7. Exercise

Similar to yoga, exercise can reduce sinus pressure. Physical activity can increase blood circulation and temporarily relieve congestion to ease breathing. Although uncomfortable to perform while being sick, physical activity can help to improve your recovery time and speed healing.

Sinus pressure symptoms can be painful and uncomfortable. In addition to using traditional treatment methods like decongestants and pain relievers, alternative home remedies can also boost your recovery.

If you continue to experience sinus pressure symptoms after a week, or if they begin to worsen, seek medical attention. This could be a sign of a more serious infection that may require prescribed antibiotics.

Sinus headache (Sinusitis headache)

Sinus headaches are also called sinusitis headaches. Sinus headache is characterized by sinusitis (sinusitis) and can cause a headache so severe and depressing that it can sometimes be interpreted as migraine or stress headaches.

Sinus headache: when your sinuses give you a headache

Sinus headaches are caused by increased pressure inside the sinuses. The sinuses are air-filled areas inside the forehead, jaw, and behind the nasal bone (see picture). When they become inflamed due to an allergic reaction or infection, they may swell and produce more mucus and mucus. This overproduction can lead to clogged drainage ducts, causing the pressure inside the sinuses to build up rapidly and cause severe headaches.

Where are the sinuses?

Illustration showing the location of the four sinus regions.

Affected? Join the Facebook group “ Headache Network – Norway: research, new discoveries and cohesion” for the latest research news and media coverage about this disorder. Here participants can also get help and support – at any time of the day – by sharing their own experiences and advice.

Pain Relief: How to relieve sinus headaches?

For the relief of sinus headaches (sinusitis headaches), we recommend lying down for a while (about 20-30 minutes) with the so-called “headache/migraine mask” over the eyes (a mask that you keep in your freezer and which is specially adapted to relieve migraines, neck headaches and stress headaches – it can also be heated to stimulate circulation to tired and puffy eyes) – this will reduce some of the pain signals and relieve tension. Click on the image or link below to learn more about it. Regular consumption of saline is also recommended to prevent this condition. A nasal spray (available at a pharmacy) may also be needed when the condition has really improved.

For long-term improvement, it is also recommended to regularly use a saline rinse, as well as apply trigger point balls to tense muscles in the shoulders and neck (you know what you have!) and exercise, as well as stretching. Meditation and yoga can also be helpful interventions to reduce mental stress in everyday life. Gentle, regular self-massage of the facial muscles can also help relieve some pressure on the sinuses located under the eyes and near the nose.

Read more: Pain relief headache and migraine mask (Opens in a new window)

Pain presentation: sinus headache symptoms (sinusitis headache) 900 06

Sinusitis usually causes a headache that is felt as deep and depressive pain in the cheeks, forehead and around the nose, and in the transition between forehead and nose. The pain usually gets worse if you suddenly move your head (for example, lean forward) or engage in physical activity. The symptoms and signs of a sinus headache may vary slightly, but some typical and characteristic symptoms are:

• Moderate to moderate fever (you usually don’t have a fever with other types of headaches)
• Slight swelling of the face and around the sinuses
• Sinus pressure (see illustration)
• Difficulty of concentration
• Feeling of constant pressure in the ears
• Difficult or impossible to equalize ear pressure
• Soreness and discomfort in the muscles – especially at the transition of the forehead / nose and above the masseter muscle (Masticatory)

Unlike migraines, then you will not have the neurological symptoms of sinus headaches. Examples of nerve symptoms that can occur with a migraine include muscle weakness and blurred vision.

Epidemiology: who gets sinus headache? Who suffered the most?

Everyone can be affected by sinus headaches, but as mentioned earlier, the most common causes are allergic and inflammatory reactions (eg due to flu and colds). Therefore, sinus headaches most often affect people with a reduced immune system and those with allergies.

Reason: Why do you have a sinus headache (sinusitis headache)?

The two main causes of sinus headaches are allergic reactions and inflammation/infections (eg due to influenza virus). This causes pressure changes in the air pockets we call the sinuses and leads to the characteristic symptoms of a headache. If you are often bothered, there may also be polyps in your sinuses – in some cases, this can be an alternative to removing them to make room and reduce the frequency of this type of headache. On the positive side (especially for your bed partner) it can also reduce snoring.

Exercise and stretching: what exercises can help with sinus headaches?

An important exercise that we would recommend is a gentle massage of the muscles of the face, which is directly related to the sinuses. It can also be nice to stretch your neck and shoulders, as they tend to stretch when you have a headache. We recommend that you get a good routine that includes daily, individual, neck stretching.

Try this: – 4 Stretches for Neck Stiffness

We also recommend these 5 specific jaw exercises.

Sinus headache treatment

When we talk about the treatment of sinus headaches, the greatest relief of symptoms is actually used, as well as the elimination of blockages inside the sinuses that cause poor flow of mucus and snot.

• Medical treatment : Allergy tablets and their correct use can prevent allergic reactions and thus prevent sinus reactions.
• Muscle Whip Treatment: Muscle therapy can reduce muscle tension and muscle pain in the neck and shoulders.
• Joint Therapy: A muscle and joint specialist (eg a chiropractor) will work with both muscles and joints to give you functional improvement and symptom relief. This treatment will be tailored to each individual patient based on a thorough examination, which also takes into account the overall health of the patient. Most likely, treatment will consist of joint correction, muscle work, ergonomics/posture counseling, and other forms of treatment appropriate to the individual patient.
• Saline (drug-free): Pharmacies and stores provide drug-free saline solutions (often added to aloe vera) that can be used to maintain good nasal and nasal passage function. Regular use can also work preventively.
• Pain Relieving Headache and Migraine Mask: These masks can be either iced or heated, meaning they can be used for more acute pain (cooling) and more preventative (warming and circulating).
• Yoga and Meditation Yoga, mindfulness and meditation can help reduce mental stress in the body. A good measure for those who have too much stress in everyday life.

Self-help: what can I do even with muscle and joint pain?

As already mentioned, it often happens that we additionally tense the muscles and the pain fibers become more sensitive when we have headaches. We always recommend that self-medication be one of the main ways to deal with pain – regular self-massage (for example, with a ball trigger point) and stretching can help prevent muscle and joint pain.

1. General exercise, specific exercises, stretching and activity are recommended, but stay within pain limits. Two walks a day for 20-40 minutes are good for the whole body and sore muscles.

2. Trigger point / massage balls we highly recommend – they come in different sizes so you can even hit all parts of the body. There is no better self-help than this! We recommend the following (click the image below) is a complete set of 5 trigger points / massage balls in different sizes:

3. Training: Special training with training techniques of different opponents (for example, this set of 6 different resistance bindings) can help you train strength and function. Knitting training often includes more specific training, which in turn can lead to more effective injury prevention and pain reduction.

4. Pain relief – cooling: Biofreeze is a natural product that can relieve pain by gently cooling the area. Cooling is especially recommended when the pain is very severe. When they settle down, heat treatment is recommended – so having both cooling and heating is desirable.

5. Pain relief – Heating: Warming up the muscles can improve circulation and reduce pain. We recommend the following reusable hot/cold pad (click here to learn more about it) – which can be used for both cooling (can be frozen) and heating (can be heated in the microwave).

6. Prevention and treatment: Compression noise like this can increase blood circulation in the affected area, thereby accelerating the natural healing of damaged or worn muscles and tendons.

Recommended pain relief products for pain

Biofreeze (Cold / Cryotherapy)

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Find out more here: – What you need to know about fibromyalgia

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How to get rid of a headache without pills

Headache is a very common type of pain that can cause real suffering and disruption of the normal course of daily life.

Contents

• About types of headaches
• Pins

Usually, a person who has a headache tries to get rid of it with the help of over-the-counter drugs that provide analgesic effect.

However, there are many natural headache treatments that can help many cases of this debilitating headache without the use of pain medication.

1. Water

Drinking enough water stops dehydration, which can be the root cause of many headaches.

Water can help prevent or reduce headaches.

According to the authors of a study published in the journal Antioxidants , even mild dehydration can change people’s thinking and functioning, making them feel worse, often accompanied by headaches.

At the same time, the authors of another study published in the Journal of Evaluation in Clinical Practice note that drinking water does not reduce the duration of headaches, but subjectively improves well-being.

Carry a water bottle with you and drink it throughout the day to prevent dehydration. You can also improve your body’s hydration by eating foods that are high in fluid content, such as fresh fruit, yogurt, or soups.

2. Cold compress

A cold compress can be one of the easiest and most affordable headache solutions available to many people. Applying an ice pack or other cold object to the head or neck helps constrict the blood vessels and reduce inflammation in that area. This may temporarily relieve a headache.

A study published in the Journal of Medicine & Public Health found that applying ice packs to the neck for 30 minutes significantly reduced pain in people with migraines.

3. Warm compress

In some other cases, such as tension headaches where the muscles are too tight, a warm compress can help relax those muscles and provide relief.

The easiest way to make this compress is to moisten a towel with warm (but not too hot) water. The same effect provides a warm shower or bath with warm water.

4. Eliminate any pressure on the head

In some cases, the cause of headaches may be the pressure of some objects or too tight scalp. This may be a too tight “tail” or a tuft of hair, a hat or a headband that a person has worn for many hours on end.

5. Reducing exposure to bright light

Some people who have frequent headaches become very sensitive to light. Their symptoms can be aggravated by bright lighting in their home, office, or even bright light from a smartphone.

The headache often resolves on its own if the patient lies quietly on a bed or sofa in a darkened room for some time.

6. Herbal tea as a natural analgesic

Herbal tea can be a useful way to increase the water content of the diet, as well as provide other beneficial natural compounds to the body.

For example, ginger tea can help with migraines. One 2013 study found that ginger powder had similar effects on migraine patients to popular pain medications. Plain tea with warm water and ginger powder can help relieve headache symptoms.

Other potentially soothing teas include peppermint, chamomile, and lavender.

7. Exercise

Moderate-intensity exercise helps keep the body healthy and improves circulation, which can reduce the chance of headaches.

One 2018 review published in the journal Children notes that lack of physical activity can negatively affect the incidence of headaches in adolescents. Conversely, regular moderate exercise, such as brisk walking or cycling for 30 minutes a day, can help reduce headache attacks.

8. Food intolerance detection

Food intolerance can sometimes be the underlying cause of symptoms such as headache.

If the headache occurs after eating, it may be helpful for the patient to keep a food diary in which he records everything he ate every day. This will help you identify foods that may cause headaches and avoid them in the future.

9.

Sleep

Lack of sleep can also cause headaches.

Headaches can be caused by a variety of problems, with sleep problems being among the most common.

For some people, headaches can be caused by too much sleep, too little sleep, or unhealthy sleep, because these disorders prevent the body and brain from resting properly.

As noted in one article in the journal Sleep , adults should try to get between 7 and 9 hours of sleep each night.

10. Acupuncture

Acupuncture is a part of traditional Chinese medicine where a doctor inserts small needles into the surface of the skin. The purpose of this treatment is not to cause pain, but to stimulate the body’s own energy.

A review in Children mentions some studies that have shown acupuncture to be effective in preventing or reducing the frequency of migraine and tension-type headaches.

11. Acupressure

Massaging specific areas of the body can help relieve tension in the head and relieve headaches. Many do it instinctively, such as rubbing the back of their head or pinching the top of their nose when they are stressed.

Perhaps these instinctive actions make sense. Many believe that massaging the temples, jaw, or neck can help relieve tension and reduce tension headaches that come from excessive stress.

Some other areas you can try massaging include the area between the eyebrows and the two points at the base of the eyebrows on either side of the bridge of the nose. These points are able to maintain tension in the eyes or head, and massaging them can help relieve excessive tension.

Massage of the neck at the base of the skull can also help relieve tension.

12. Relaxation Techniques

Again, a Children review notes that relaxation training can help many people with headache symptoms and can also help reduce stress and anxiety.

Relaxation techniques include practices such as deep belly breathing, guided meditation, and active focus on muscle relaxation.

13. Caffeine

Drinking caffeinated drinks, such as coffee, tea, or soda, such as cola, can sometimes help relieve headaches.

Some headache pain relievers contain caffeine because this compound improves their effectiveness.

As noted in a review published in the Journal of Headache and Pain , caffeine itself may help reduce the symptoms of tension headaches or migraines. Caffeine usually relaxes the blood vessels, which can support circulation and relieve tension.

However, caffeine has the opposite effect in some people, causing headaches. It is not difficult to determine exactly how caffeinated drinks affect a particular person – you need to pay attention to your well-being after drinking a cup of natural coffee or a glass of cola.

14. Essential oils

Aromatherapy with certain essential oils can help relieve headache symptoms. According to one study published in 2018 in the journal Children , inhaling lavender essential oil vapors for 15 minutes reduced the severity of headaches.

Another study published in the journal Pain found that peppermint oil was more effective in reducing tension headaches than placebo.

15. Magnesium

A 2015 review published in Nutrients suggests that people who regularly experience cluster headaches or migraines may have too low magnesium levels.

In these cases, magnesium as a dietary supplement may help reduce or prevent headaches.

16. B vitamins

Some B vitamins may help protect against or reduce headaches. One 2015 review published in Biomed Research International notes that vitamins, including folate and vitamin B ₆ 12

17. Vitamin E

Vitamin E can also play a role in relieving headaches. A review of vitamin supplements published in 2015 notes that vitamin E can relieve headache and menstrual migraine symptoms with a low risk of side effects.

This information may be especially valuable for women who experience migraines during their menstrual cycle, as vitamin E may help balance hormones to prevent symptoms of such a headache.

At the same time, the authors of this review note that more research is needed before drawing any definitive conclusions about the benefits of vitamin E in headache.

18. Alcohol restriction

Some people may react badly to alcohol. Headache is one of the most common hangover side effects. This may be because alcohol acts as a diuretic, causing the body to excrete more water in the urine.

Such a headache does not only occur with alcoholism. For some people, even with light or moderate alcohol consumption, ethyl alcohol and its metabolic products can lead to mild symptoms of dehydration or worsen headaches.

About the types of headaches

There are many different types of headaches, and one remedy may be more suitable than another to relieve a certain type of pain. Some common types of headaches are:

• Tension headaches. The most common headache that often occurs after a person has undergone stress and his muscles have become overly tense. The pain appears inside the head and in its upper part, and the person often feels as if his head is squeezed by a tight rubber band.
• Sinus headache. This type includes pain behind the eyes and nose and a general feeling of heaviness in the head. A similar headache occurs with a hangover.
• Cluster headache. May appear during the day, causing acute pain that occurs at one point of the head.
• Migraines. A migraine usually causes throbbing pain behind the eyes, which then grows and throbs all over the head. The person may also become very sensitive to light, physical activity, or movement.

Conclusions

There are several natural and home remedies that can help you get rid of a headache without the use of medication. Depending on the type of headache, some may be more effective than others.

It should be noted that some types of headaches may not respond at all to these methods, and in such cases, over-the-counter medications such as ibuprofen, paracetamol, or naproxen may provide relief.