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 with 10 Home Remedies

HEAL

Posted January 12, 2021

• Know what can trigger a cold and sinus infection and be prepared. Start taking vitamin C and antihistamine prior to allergy season or use a Neti pot right away at the onset of a cold.

The pressure is building in your forehead, your nose is running, and you just don’t feel good. You suspect that you may have a sinus infection, or sinusitis. Most sinus infections will resolve themselves in seven to 10 days, just by taking care of yourself at home.

What to do for sinus pressure and pain at home

Here are the top 10 at-home
treatments to help ease your sinus pain and inflammation to get rid of your sinus infection faster.

1. Flush. Use a Neti pot, a therapy that uses a salt and water solution, to flush your nasal passages. Nasal irrigation using the Neti pot has been a tried-and-true sinus treatment method for centuries. I have patients who swear by Neti pots and use them daily or weekly to keep their sinuses flowing well. Remember to
   use distilled water only. 
2. Spray. Use an over-the-counter nasal decongestant spray that contains salt water to help keep your nasal passages moist, unblock congestion and treat inflammation. Some sprays, like Afrin^®, can only be used for a maximum of three days. If you exceed three days, you will get “rebound” or worse nasal
   congestion. Other nasal sprays, like fluticasone, are more effective the longer you use them.
3. Hydrate. Drink a lot of fluids—water and/or juice—to help thin your mucus. Avoid caffeinated or alcoholic beverages, which can cause dehydration. 
4. Rest. Get plenty of rest to help your body fight infection and speed up recovery. While you sleep, prop yourself up with a couple of pillows. Staying elevated can help you breathe more comfortably. 
5. Steam. Breathe in steam from a pot or bowl of warm (not too hot!) water or take a hot shower. You also can place a warm, wet towel on your face, followed by a cool towel. to help ease sinus pain and open your nasal passages.  
6. Spice. Eat spicy foods to help clear your nasal passages. Add hot peppers, hot sauce, horseradish or wasabi to your meal.
7. Add humidity. Use a humidifier or vaporizer in your room while you sleep to add moisture to the air and help reduce congestion. Dry air, tobacco smoke and chlorinated water can irritate the mucus membranes in your nose and create an environment ripe for sinus infection.
8. OTC medication. Take over-the-counter decongestants, antihistamines (if allergies are the culprit) and pain relievers to reduce sinus pain and pressure. Be sure to check with your doctor first if you have any health issues or take other medicines. Never give decongestants or any
   over-the-counter cold medicine to children under age 4. Nasal suction is the best form of “decongesting” for young children. This also reduces post-nasal drip and overall lung irritation.
9. C is key. Up your intake of vitamin C. This may help fight off sinus infection faster, reduce sinus inflammation and relieve the duration of a sinus infection or cold symptoms.
10. Know your triggers. Know what can trigger a cold or sinus infection and be prepared. Start taking an antihistamine prior to allergy season or use a Neti pot right away at the onset of a cold.

Sinus infection vs. COVID-19 symptoms

Some sinus infection and COVID-19 symptoms may overlap. Both illnesses can cause a fever, headaches, nasal congestion, fatigue or a sore throat. Symptoms unique to COVID-19 include body aches, nausea, shortness of breath and vomiting. Learn the difference between the cold, flu and COVID-19 based on your symptoms.   

When to see a doctor for sinus pain

If your sinus symptoms are not getting better with at-home treatments, and if your sinus symptoms last longer than seven to 10 days, you should see a doctor for treatment. Allina Health has many convenient care options for care, from online visits to walk-in care, to help you get better fast.

If you have frequent or reoccurring sinus infections, you may want to see an ear, nose and throat (ENT, otolaryngologist) for your treatment options.

WHAT YOU CAN DO

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7 Natural Headache Remedies That Really Work

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   Strengthening the body and preventing diseases

4. 7 Natural Headache Remedies That Actually Work

   7 Natural Headache Remedies That Actually Work

Headache can be caused by a variety of
causes: fatigue, stress, nutrient deficiencies and many others. natural
remedies for this disease are not only effective in relieving symptoms
headache, but are also able to eliminate the causes of its occurrence and do not have
side effects.

1. Water

Surprisingly, often this is all we need. TO
Unfortunately, many of us suffer from chronic dehydration. And the use
coffee, alcohol and sugary drinks only exacerbate the situation. As soon as you
feel the symptoms of a coming headache, drink one large glass
water. And continue to drink a lot throughout the day. Also increase the amount
Water in the body can be eaten by eating vegetables and fruits with a high content of it. Add
in your daily diet fresh cucumbers, celery, cabbage, zucchini, spinach,
watermelon, grapefruit and orange.

2. Magnesium

One of the common problems of migraines and headaches
is a low level of magnesium in the body. Taking 400-600 mg of magnesium will enhance
blood flow to the brain and relieve spasms that cause discomfort. Magnesium
can be taken on an ongoing basis – this will reduce the general tendency of the body to
occurrence of migraines and headaches. For a quick effect, use liquid
nutritional supplements. You can also increase your magnesium levels by adding to your diet.
plant foods high in it, such as nuts and seeds, legumes,
cereals, avocados, broccoli and bananas.

3. B vitamins

Deficiency of B vitamins – another possible and frequent
cause of headache. According to one of the theories about the causes of its occurrence, in
there are too many tasks for nerve cells, and sometimes the energy to complete them simply does not
enough. So, vitamin B12 plays one of the most important roles in the development of the very
energy. Often, patients with migraines are prescribed the entire complex of vitamins of the group
B, including 8 vitamins: thiamine, riboflavin, niacin, vitamin B6, folic
acid, vitamin B12, biotin and pantothenic acid. Benefits of B vitamins
B is great: they not only relieve headache symptoms, but also improve
state of brain cells, blood circulation, as well as the work of the cardiovascular and
immune systems.

4. Essential oils of lavender and pepper
mint

The natural properties of these essential oils make them very
effective in relieving headaches. When applied to the skin, Peppermint Oil stimulates blood flow to the affected areas, which relieves spasms
and relieves pain. Lavender oil works as a sedative and stabilizer
moods. Applying oils to relieve headaches is very simple. mix
a few drops of both oils in the palms, and then with gentle massaging movements
Apply to forehead, temples and back of neck. If the scent is too strong for
you, just dilute the mixture with a little almond or coconut
oils. It would be ideal to find a quiet place where you can relax, consciously and
take a deep breath and wait until the headache starts to let go.

5. Herbs

pain. Among them is feverfew (feverfew). It has a relaxing
effect on constricted blood vessels of the head. This herb has another
ability to suppress inflammation and other types of pain. Action
feverfew is akin to aspirin, only this remedy is natural and therefore does not have
side effects.

Decoctions of chamomile and
collection of spring primrose, lavender, rosemary, mint and valerian.

6. Ginger

Ginger is able to reduce inflammation, including
number in blood vessels. For headache relief, prepare hot
ginger drink. Pour 3 small pieces of fresh ginger into 2 cups
water, bring everything together to a boil and let it brew. In the finished drink for
add a slice of lemon and honey to taste. Be sure to inhale when using
ginger couples – all together will have a pleasant sedative effect and facilitate
headache.

7. Relaxing bath

cleansing of unnecessary toxins. Try taking a regular detox bath
such a recipe. Pour hot water into the bath; temperature should be
high enough to stimulate the movement of toxins to the surface of the skin.
As the water cools, your body will gradually get rid of harmful substances.
toxins. Take this bath once every 7-10 days. Add to water:

1 cup baking soda – it kills bacteria, reduces
inflammation and softens the skin,

essential oils, such as peppermint oil or
lavender,

and 2 cups of apple cider vinegar – it is also known for its
healing properties, including the ability to relieve headaches,
tone the skin and have a beneficial effect on the joints.

So many natural remedies successfully fight against
headache. In general, try to listen to yourself, analyze what
could be the cause of the malaise – perhaps this is a changed diet,
and the headache is caused by an allergic reaction. Or maybe your body is just
dehydrated, or you skipped a meal and your head hurts from low levels
blood sugar.

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What to do if your head hurts? Causes and types of pain in the back of the head and other parts of the head

Why can a head hurt and where does this pain come from? Interestingly, your brain tissue does not actually have pain receptors called nociceptors. Thus, the sensation of pain occurs when nociceptors in the supporting structures of the brain (blood vessels, muscles, cranial and spinal nerves, and meninges) are activated. Most headaches have multiple causes, with genetic and environmental factors contributing to differences in how she experiences the headache. Let’s look at what types of headaches you should know and how to quickly relieve them.

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What are the most common types of headaches?

• Tension-type headache (THE): This is the most common type of headache and usually causes mild to moderate pain. It covers both sides of the head and is described as dull, pressing, or squeezing.

• Migraine: This is a neurological disorder that can cause a severe, throbbing headache, most often in the back of the head, accompanied by nausea, vomiting, and sensitivity to light, sound, smell, or touch. Migraines affect approximately 12% of people.

• Autonomic trigeminal cephalalgia (TRTN): These pains are less common than migraine and tension headache. These include cluster headache, which causes intense pain around the eye or temple and can last up to several hours.

• Other primary headaches: Although these cases are rare, they include a primary stabbing headache characterized by sudden stabbing pain and a new persistent headache that comes on suddenly, daily, and lasts more than three months.

• There are also secondary headaches that are symptoms of other problems such as altitude sickness, infections, or caffeine withdrawal. For secondary pain in the head, treatment of the underlying disease should help relieve the pain.

What should you try first to quickly relieve your headache?

An ordinary headache usually does not deprive you of the opportunity to do business for several hours in a row. This is a mild to moderate headache that does not restrict you from daily life. You probably don’t pay much attention to it. It doesn’t even occur to you to seek help from a doctor if your head hurts is not expressed.

These types of headaches do not require special treatment and usually go away on their own without intervention. Because of this, if you’re suffering from a mild to moderate headache, simple home remedies and natural approaches can usually help. Try one or more of the following methods:

• Applying cold or heat: If you spend most of the day sitting in a crooked position at your computer, you probably notice how the tension in your shoulders increases with stress levels. This muscle tension can cause tension headaches. Therefore, one way to relieve tension and relieve headaches may be to apply a hot or cold compress to the head, neck, or shoulders.

• Relaxation and Meditation: Deep breathing, muscle relaxation, and meditation practice can help relieve stress and tension, which can reduce headaches.

• Massage: Gently massaging the neck, shoulders, and temple area can help relieve tension and improve blood circulation, which can relieve headaches.

• Regular sleep and rest: lack of sleep and overwork can trigger a headache. Therefore, it is important to provide yourself with sufficient rest and regular sleep.

• Avoid Triggers: Many people have certain factors that can cause headaches, such as stress, certain foods, or too bright lights. Try to identify your triggers and avoid them to prevent headaches.

While these methods may be helpful in relieving common headaches, if you often experience true migraines or other severe types of headaches, it’s a good idea to see your doctor for a diagnosis and to determine the most effective treatment.

Drink enough water

Dehydration can be a serious cause of headaches. Increasing your water intake may be all you need to help relieve your symptoms. It is best to drink water regularly throughout the day to prevent dehydration and subsequent nasty headaches.

Have a snack

Snacking between meals, such as fresh fruit, a handful of nuts, or vegetables with hummus, can help prevent or relieve headaches. This is because when your blood sugar drops, meaning there is not enough glucose for energy, it can cause headaches.

Take a break

Remember that muscle tension we talked about? Stress is a major cause of both muscle tension and headaches, and sometimes the best medicine is to take a step back. Try scheduling small breaks throughout the day to take a walk, look out the window, pet your dog, or have a cup of coffee (unless it gives you a headache).

Stretch

Do not take a break only when the headache has already begun to creep up. It is important to be physically active during the day, especially if you work at your desk. Stretch your limbs, neck and back.

What to do next if the headache does not go away?

Let’s say you’ve tried all of the above tips, but your headache still persists. Then you may need help in the form of medication.

Purchase non-prescription pain reliever

When home treatments do not relieve mild to moderate headaches, over-the-counter pain relievers often help. For many common headaches, non-steroidal anti-inflammatory drugs (NSAIDs) are preferred. NSAIDs help manage common headaches by acting on chemicals associated with inflammation and pain. They include acetaminophen, aspirin, ibuprofen, and naproxen. However, experts warn against taking too many over-the-counter drugs, as this can lead to a condition called drug overuse headache. Paradoxically, frequent use of these drugs can cause changes in your brain that lead to more headaches. If someone really needs to take over-the-counter pain relievers more than twice a week, it’s a good idea to start taking preventive medications to help reduce the frequency of headaches.

Talk to your doctor about prescription drugs

Sometimes home treatment is not enough, in which case prescription medications are recommended. For tension headaches, your medications will be slightly different than for migraine attacks. However, most people with tension headaches don’t even see a doctor because of their mild symptoms. Most people who go to the doctor for headaches are actually suffering from migraine attacks. This is because migraine attacks are usually more painful and interfere with normal life enough to require medical attention.

Try migraine gadgets

Although it may sound a little fantastic, devices for treating migraine attacks are based on scientific research. Non-invasive drug-free devices are a new breakthrough in migraine prevention and treatment. Some are for prevention and treatment, while others are only effective during a migraine attack.

Most Popular Devices:

The work of brain cells and neurons is based on an electrochemical connection between them. When the electrochemical function is disturbed, as in a migraine, we can influence the function using chemical or electrical methods.

These devices change the electrical activity of brain cells or neurons to relieve migraine symptoms. Their use is very simple: you simply put the device on your head, arm or neck (depending on the type of device) and it creates an electrical impulse. Most of these devices are available on prescription only, so if you’re wondering how they work and if they’re right for you, ask your doctor.

How to prevent headaches and migraines

• Sleep: Try to sleep and wake up at the same time each day, avoid screens before bed, and get out of bed when you can’t sleep.

• Nutrition: It is recommended to eat a varied and healthy diet. Avoid skipping meals, which can cause headaches in some people.

• Physical activity: Regular exercise, including 30 to 60 minutes of physical activity three to five times a week, is a great way to prevent headaches.

• Diary: Keeping a diary, calendar, or using a symptom-tracking app can help you and your doctor get more information about the frequency, intensity, and frequency of your headache medications.