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.

Sinus Headache: Symptoms, Causes & Treatments

A sinus headache occurs when the sinus passages behind your eyes, nose, cheeks, and forehead are congested. This causes pressure and pain. You might experience sinus headaches on either or both sides of your head.

The International Classification of Headache Disorders no longer uses the term “sinus headache” because the term was too broad. But the term is still widely used by doctors and patients.

Other types of headache can feel similar to sinus headache, but a true sinus headache is rare. Sinus headache results from a sinus infection or inflammation of the sinuses, called sinusitis.

Sinus headache can happen seasonally if you have allergies, or only occasionally when your sinuses become triggered for some other reason. There are herbal remedies, over-the-counter (OTC) treatments, and prescription medications you can take to treat sinus headache.

Sinuses in head

The paranasal sinuses are hollow spaces in your skull around your eyes and nose. They serve to decrease the weight of your head, add resonance to your voice, protect your face against trauma, and control temperature inside your nose.

The sinuses also produce mucus, a thin liquid that traps bacteria, viruses, and allergens, preventing them from reaching the rest of your body. If too much mucus builds up, the trapped particles can cause a sinus infection or sinusitis.

The sinuses are prone to infection. They share a lining with your nose, so infections in the nose can easily spread to the sinuses.

Symptoms of inflamed sinuses accompany sinus headache. These symptoms include:

• nasal congestion
• runny nose
• green or yellow nasal discharge
• weakened sense of smell
• an uncomfortable pressure behind your forehead
• pain getting worse when you lean forward
• fever

What does sinus pressure feel like?

Pain or pressure is felt not just in your head, but anywhere in the sinus area. Where you feel pain depends on which sinuses are affected.

While pressure is most common behind and around the eyes, nose, and cheeks, it can extend forward to the teeth and backward to the back of the head. These areas will often be sensitive to touch.

Sometimes sinus headache can also give you a feeling of fatigue or aching in your top jaw. Redness and swelling of the cheeks, nose, or forehead can occur.

According to the American Migraine Foundation, 50 percent of migraine misdiagnoses start with a person thinking they have sinus headache. Up to 90 percent of people who go to the doctor for sinus headache find out they have migraine instead.

People with migraine may develop symptoms similar to sinusitis, like a runny nose or congestion. Migraine headaches also cause pain along the trigeminal nerve, which interacts with the sinus passages. People experiencing migraine may think this pain is related to the sinuses.

If you don’t have any of the symptoms that come specifically with a sinus headache, you may be experiencing a migraine. Migraine is treated differently from sinus headache. Symptoms specific to migraine include:

• nausea
• vomiting
• dizziness
• sensitivity to light and sound

If you’re experiencing symptoms specific to migraine, you’re likely experiencing a migraine attack and not a sinus headache.

Sinusitis directly causes sinus headaches, so they share the same causes and triggers. These include:

• Viral infection. This is the most common cause of sinusitis and sinus headache. About 90 percent of people who who get a cold end up experiencing symptoms of sinusitis.
• Bacterial infection. This often occurs after a viral infection and can cause symptoms to last longer.
• Fungal infection. This may occur more often in people who are immunocompromised.
• Seasonal allergies. Allergies that last an extended period of time can cause the sinuses to become inflamed. This is called rhinitis, or hay fever.
• Structural differences. Things like nasal polyps, enlarged adenoids, or a deviated septum can prevent the sinuses from draining properly.

Doctors often recommend letting sinus infections resolve on their own. It’s actually best practice for adults not to receive medical treatment for acute sinusitis unless they experience certain symptoms, like fever, severe pain, or infection that lasts more than 7 days.

You can connect to a primary care doctor in your area using the Healthline FindCare tool.

Home remedies

If you have a sinus headache, thinning out the congestion trapped in your sinuses may help. Try running a humidifier or irrigating your sinuses with a saline solution to cleanse the area.

Breathing in steam may also help. Applying a warm, wet washcloth to the area of your sinuses may promote drainage and relieve pressure.

OTC options

The American Academy of Otolaryngology-Head and Neck Surgery Foundation says that doctors may recommend some OTC medications to help manage symptoms. But these drugs don’t address the underlying inflammation that causes the pain you feel.

Analgesics like ibuprofen (Advil) and acetaminophen (Tylenol) can dull the pain you feel from a sinus headache. They also may treat other symptoms, like an achy jaw or fever. If your sinus headache gets worse or continues over the course of several days, discontinue using analgesics and speak with your doctor about what’s going on.

Decongestants like pseudoephedrine (Sudafed) won’t help clear your sinuses but may provide short-term relief from nasal congestion. Topical decongestants like oxymetazoline (Afrin) can cause rebound congestion after 3 days. Don’t take a decongestant for more than 3 days without talking with your doctor about your sinus blockage.

Prescription medications

If a sinus infection is causing your sinus headache, your doctor may prescribe antihistamines, mucolytics (medications that clear your mucus), and decongestants. But your doctor won’t prescribe antibiotics unless you’re experiencing complications from sinusitis caused by a bacterial infection.

If it’s allergies causing your headaches, your doctor may prescribe antihistamines or corticosteroid shots.

Alternative treatments

There are alternative treatments that may help relieve sinus headache. Bromelain, a mixture of enzymes found in pineapple juice, may thin nasal secretions. Some evidence also suggests that stinging nettle (Urtica dioica) may bring relief to cases of long-standing rhinitis but more research is needed.

If you have a serious sinus infection, it’s important to remember that these treatment methods won’t cure the condition or provide instant relief.

The risk factors for sinus headache are the same for getting a sinus infection. Anyone can get them, but certain habits or health conditions can increase your risk. These include:

• structural differences, like a deviated septum or nasal polyps
• weakened immune system, sometimes as a result of chemotherapy
• cystic fibrosis, which causes mucus to build up in the respiratory system
• history of allergies
• nasal exposure to toxins like tobacco smoke or cocaine
• overuse of nasal decongestants

If you have reoccurring headaches as a symptom of sinusitis or seasonal allergies, you may need to consider prescription medication to manage the condition.

Lifestyle changes to reduce congestion, like avoiding allergens and incorporating aerobic exercise into your routine, might decrease how many headaches you get.

In cases of chronic sinusitis, a nasal surgery like a balloon sinuplasty might be the only way to stop getting more sinus headaches.

In rare cases, complications around the eye area can happen, resulting in the area being swollen and inflamed. This may even affect your vision.

If you have a high fever that persists, discolored nasal discharge, rattling in your chest, or difficulty breathing, see your doctor about these symptoms. While a sinus headache might seem like a harmless health condition, it’s important to determine its cause.

If you feel pressure or pain around your sinuses, don’t jump to the conclusion that you have a sinus headache. Take careful note of your symptoms and check for other signs of a sinus infection, like a fever or green nasal discharge.

If your sinus pain doesn’t subside, speak to your doctor about the pressure behind your eyes, forehead, or cheeks. There’s an array of treatment options that can help you find relief from your discomfort.

How to diagnose sinus headache

How to diagnose sinus headache – advice from a neurologist

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• Sinus headache with runny nose

How to diagnose sinus headache with a runny nose: Sinus headache is pain that can feel like an infection in your sinuses. There may be a feeling of pressure around the eyes, on the cheeks and on the forehead, and pain in the head. But in fact, this pain can be caused by a migraine. Primary diagnosis of sinus headache with a runny nose will require computed tomography of the brain, magnetic resonance imaging of the brain and subsequent consultation with a neurologist. As an additional examination, the doctor may prescribe an MRI of the sinuses.

Which doctor treats sinus headache with a runny nose: If you have symptoms of sinus headache with a runny nose, you should first consult a neurologist, based on the results of the initial examination, the doctor may prescribe an additional consultation with an otolaryngologist.

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Headache symptoms of a runny nose

Headache symptoms of sinusitis include:

• pain, pressure, and a feeling of fullness in the cheeks, eyebrows, or forehead
• Increased pain when bending forward or lying down
• nasal congestion
• fatigue
• Sensation of pain in the upper teeth.

Differential diagnosis between common cold headache and migraine

Migraine and sinus headache are easily confused because the symptoms of these 2 types of headache may overlap. In both migraine and sinusitis, the headache is often aggravated by leaning forward. A migraine can also be accompanied by a variety of symptoms, including nasal congestion, facial pressure, and a clear, watery discharge from the nose. This is due to the involvement of the autonomic nervous system in a migraine attack. In fact, studies have shown that most patients who see a neurologist for sinus headaches have migraines instead. However, sinusitis is not usually accompanied by nausea or vomiting, and is not aggravated by noise or bright lights – all of which are typical of migraine Headache with a common cold is usually:

• occurs after a viral infection of the upper respiratory tract or a cold
• appears as thick, discolored nasal mucus
• associated with decreased sense of smell
• causes pain in one cheek or upper teeth.

Sinus headaches often last a few days or longer, and migraines most often last from a few hours to 1-2 days.

Which doctor diagnoses a headache with a runny nose

Consult a neurologist if:

• headache symptoms occur more than 15 days per month or require frequent over-the-counter pain medications
• severe headache and over-the-counter pain medications are not helping.

If you suspect a headache with a runny nose, a neurologist will give you a referral for a consultation with an otolaryngologist.

Diagnosing the cause of a headache with a runny nose

Sinus headache is usually associated with migraine or other forms of headache. Headaches in the common cold are associated with pain and pressure in the face and sinuses, and can also cause nasal symptoms. In most cases, these headaches are not caused by sinus infections and generally should not be treated with antibiotics.

Risk factors

Sinus headaches can affect anyone, but may be more likely to occur if present:

• previous history of migraine or headaches
• family history of migraines or headaches
• hormonal changes associated with headaches.

Differential diagnosis of headache in the common cold

The cause of headaches is sometimes difficult to determine. At the initial examination, the neurologist will conduct a physical examination and interview the patient. Imaging tests may be done to determine the cause of the headache, including:

• computed tomography of the brain
• magnetic resonance imaging of the brain
• MRI of the sinuses.

Author: Bogatov Nikita Dmitrievich

Specialization: Manual Therapy, Osteopath

Place of appointment: MRI Center and RIORIT clinic, Incentro Clinic

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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” Above 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 19

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
• Constant pressure in 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, allergic and inflammatory reactions (for example, due to flu and colds) are the most common causes. Therefore, sinus headaches most often affect people with a reduced immune system and those with allergies.

Cause: 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 facial muscles, 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 applied, 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 Treatment: A Muscle and Joint Specialist (such as 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 on the basis of 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 solution (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 Relief Headache and Migraine Mask: These masks can be either iced or heated, meaning they can be used for more acute pain (cooling) and more preventive (warming and circulatory).
• Yoga and meditation Yoga, mindfulness and meditation can help to reduce the level of 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 strain 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 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.