Ways to relieve sinus headaches. Biofeedback Therapy: Types, Benefits, and How It Works

22.05.202128.07.2023 by alexxlab

What is biofeedback therapy. How does biofeedback work. What conditions can biofeedback treat. Are there different types of biofeedback. What happens during a biofeedback session. Is biofeedback safe and effective.

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Understanding Biofeedback: A Mind-Body Approach to Health

Biofeedback is a therapeutic technique that empowers individuals to gain control over certain bodily processes typically considered involuntary. This innovative approach bridges the gap between mind and body, allowing patients to harness the power of their thoughts to influence physical functions. By providing real-time information about physiological processes, biofeedback enables individuals to make subtle changes that can lead to significant improvements in health and well-being.

The fundamental principle behind biofeedback is the concept of “mind over matter.” This idea suggests that with proper training and awareness, individuals can exert conscious control over bodily functions that were once thought to be beyond willful manipulation. By learning to recognize and modify these physiological responses, patients can potentially alleviate symptoms associated with various health conditions and improve their overall quality of life.

The Science Behind Biofeedback: How Does It Work?

Biofeedback therapy relies on sophisticated technology to measure and display various physiological parameters. These measurements are then presented to the patient in real-time, often through visual or auditory cues. This immediate feedback allows individuals to observe how their body responds to different stimuli and learn techniques to modulate these responses.

During a typical biofeedback session, sensors are attached to specific areas of the body to monitor functions such as:

Heart rate and heart rate variability
Blood pressure
Muscle tension
Skin temperature
Sweat gland activity
Brainwave patterns

As patients receive this information, they work with trained therapists to develop strategies for altering these physiological processes. Through practice and repetition, individuals can learn to recognize subtle changes in their body and implement techniques to achieve desired outcomes.

Types of Biofeedback: Tailoring Techniques to Individual Needs

Biofeedback encompasses a variety of methods, each targeting specific physiological processes. The most common types include:

Electromyography (EMG) Biofeedback

EMG biofeedback focuses on muscle tension and activity. It is particularly useful for conditions involving muscle-related issues, such as chronic pain, tension headaches, and temporomandibular joint (TMJ) disorders. By providing visual or auditory feedback about muscle tension levels, EMG biofeedback helps patients learn to relax specific muscle groups effectively.

Thermal Biofeedback

This method measures skin temperature, which is influenced by blood flow. Thermal biofeedback is often used to address conditions affected by stress and tension, such as migraines and Raynaud’s disease. Patients learn to increase blood flow to specific areas of the body, potentially alleviating symptoms associated with these conditions.

Electroencephalography (EEG) Biofeedback

Also known as neurofeedback, EEG biofeedback monitors brainwave activity. This type of biofeedback has shown promise in treating attention deficit hyperactivity disorder (ADHD), anxiety, and certain sleep disorders. By observing their brainwave patterns, individuals can learn to modulate their mental state and improve cognitive function.

Heart Rate Variability (HRV) Biofeedback

HRV biofeedback focuses on the variations in time between heartbeats. This method is particularly effective for managing stress, anxiety, and certain cardiovascular conditions. Patients learn to control their heart rate and improve overall cardiovascular health through breathing exercises and relaxation techniques.

Applications of Biofeedback: Addressing a Wide Range of Health Concerns

The versatility of biofeedback makes it applicable to a broad spectrum of health conditions. Some of the most common applications include:

Stress and anxiety management
Chronic pain relief
Headache and migraine prevention
High blood pressure control
Urinary incontinence treatment
Digestive disorders (e.g., irritable bowel syndrome)
Attention and learning disorders
Sleep disturbances
Substance abuse recovery

The non-invasive nature of biofeedback makes it an attractive option for individuals seeking alternatives to medication or more invasive treatments. However, it’s important to note that biofeedback is often most effective when used in conjunction with other therapeutic approaches as part of a comprehensive treatment plan.

The Biofeedback Session: What to Expect

A typical biofeedback session lasts between 30 to 60 minutes. During this time, patients work closely with trained therapists to develop and refine their control over specific physiological processes. The session usually unfolds as follows:

Sensor placement: The therapist attaches sensors to the appropriate areas of the body, depending on the type of biofeedback being used.
Baseline measurements: Initial readings are taken to establish a starting point for the session.
Feedback presentation: The patient observes their physiological data on a monitor or through other sensory cues.
Guided techniques: The therapist introduces various relaxation, breathing, or mental exercises designed to influence the monitored parameters.
Practice and refinement: The patient practices these techniques while observing the real-time feedback, making adjustments as needed.
Progress assessment: The therapist evaluates the patient’s progress and provides guidance for continued practice between sessions.

The number of sessions required varies depending on the individual and the condition being treated. Some patients may see improvements after just a few sessions, while others may benefit from ongoing treatment over several months.

Biofeedback at Home: Exploring Personal Devices and Applications

As technology advances, the availability of personal biofeedback devices has increased, allowing individuals to practice techniques at home. These devices range from simple heart rate monitors to more sophisticated systems that track multiple physiological parameters.

Some popular home biofeedback options include:

Wearable fitness trackers with heart rate monitoring capabilities
Smartphone apps that use the device’s camera to measure heart rate variability
Handheld devices that measure skin conductance for stress management
EEG headbands for meditation and relaxation training

While these personal devices can be valuable tools for maintaining progress between professional sessions, it’s important to note that they should not replace guidance from a trained biofeedback therapist. Professional supervision ensures proper technique and interpretation of results, particularly when addressing specific health concerns.

The Effectiveness of Biofeedback: Examining the Evidence

Research into the efficacy of biofeedback has yielded promising results for various conditions. Studies have shown particular success in treating:

Chronic pain: Biofeedback has demonstrated effectiveness in managing conditions such as fibromyalgia, low back pain, and tension headaches.
Anxiety disorders: Multiple studies have found biofeedback to be beneficial in reducing symptoms of generalized anxiety disorder and panic disorder.
Hypertension: HRV biofeedback has shown potential in helping patients lower their blood pressure without medication.
Urinary incontinence: EMG biofeedback has proven effective in strengthening pelvic floor muscles and improving bladder control.

While the evidence is encouraging, it’s important to note that the effectiveness of biofeedback can vary depending on the individual and the specific condition being treated. As with any therapeutic approach, results may differ from person to person.

Safety and Considerations: Is Biofeedback Right for You?

Biofeedback is generally considered a safe and non-invasive therapy with few side effects. However, there are some factors to consider before pursuing this treatment:

Qualification of practitioners: Ensure that your biofeedback therapist is properly trained and certified. Look for credentials from reputable organizations such as the Biofeedback Certification International Alliance (BCIA).
Integration with existing treatments: If you’re currently under medical care for a specific condition, consult with your healthcare provider before starting biofeedback to ensure it complements your existing treatment plan.
Time and commitment: Biofeedback requires active participation and regular practice to achieve optimal results. Consider whether you have the time and motivation to fully engage in the therapy.
Cost and insurance coverage: Check with your insurance provider to determine if biofeedback sessions are covered under your plan. Some insurers may require a referral or pre-authorization.

For most individuals, the potential benefits of biofeedback outweigh the minimal risks. However, it’s always advisable to discuss any new treatment approach with your healthcare provider to ensure it’s appropriate for your specific situation.

The Future of Biofeedback: Emerging Trends and Innovations

As technology continues to advance, the field of biofeedback is evolving to incorporate new tools and techniques. Some exciting developments include:

Virtual reality integration: Combining biofeedback with immersive VR experiences to enhance relaxation and stress reduction techniques.
Artificial intelligence: Using AI algorithms to analyze biofeedback data and provide personalized recommendations for improving physiological control.
Wearable technology: Developing more sophisticated and unobtrusive wearable devices for continuous biofeedback monitoring in daily life.
Teletherapy: Expanding access to biofeedback through remote sessions, allowing patients to receive guidance from therapists without the need for in-person visits.

These advancements hold the potential to make biofeedback more accessible, personalized, and effective for a wider range of individuals and conditions.

Biofeedback represents a fascinating intersection of technology and mind-body medicine, offering a unique approach to health and wellness. By empowering individuals to take an active role in their physiological processes, biofeedback has the potential to transform the way we approach stress management, pain relief, and overall well-being. As research continues to uncover new applications and refine existing techniques, biofeedback is likely to play an increasingly important role in integrative healthcare approaches.

Whether used as a standalone therapy or in conjunction with other treatments, biofeedback offers a non-invasive, drug-free option for those seeking to improve their health and quality of life. As with any therapeutic approach, success with biofeedback requires patience, practice, and a commitment to self-improvement. For those willing to invest the time and effort, the rewards can be significant, potentially leading to greater control over one’s health and a deeper understanding of the powerful connection between mind and body.

Biofeedback: Types, Purpose, and Risks

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Medically reviewed by Timothy J. Legg, PhD, PsyD — By Brian Krans — Updated on March 31, 2017

What Is Biofeedback?

Biofeedback is a type of therapy that uses sensors attached to your body to measure key body functions. Biofeedback is intended to help you learn more about how your body works. This information may help you to develop better control over certain body functions and address health concerns.

Biofeedback is built on the concept of “mind over matter.” The idea is that, with proper techniques, you can change your health by being mindful of how your body responds to stressors and other stimuli.

Chronic stress can have dramatic effects on your body. This may include elevated blood pressure, increased body temperature, and disruption of brain function. By promoting a more effective mental and physical response to stress, biofeedback aims to help you control body processes like your heart rate and blood pressure. These body processes were once thought to be completely involuntary.

The three most common methods of biofeedback include:

electromyography (EMG) biofeedback: measures muscle tension as it changes over time
thermal or temperature biofeedback: measures body temperature changes over time
electroencephalography: measures brain wave activity over time

Other types of biofeedback include:

galvanic skin response training: measures the amount of sweat on your body over time
heart variability biofeedback: measures your pulse and heart rate

Biofeedback is aimed at combating stress through relaxation techniques. You consciously manipulate your breathing, heart rate, and other usually “involuntary” functions to override your body’s response to stressful situations.

Biofeedback appears to be most effective for conditions that are heavily influenced by stress. Some examples include: learning disorders, eating disorders, bedwetting, and muscles spasms.

Biofeedback may be used to treat numerous physical and mental health issues, including:

asthma
incontinence
constipation
irritable bowel syndrome
side effects from chemotherapy
high blood pressure
Raynaud’s disease
chronic pain
stress or anxiety

Some people prefer biofeedback as a form of treatment for these conditions because it’s noninvasive and doesn’t rely on medications. Other people pair biofeedback with more traditional treatment options to improve overall wellness.

Be sure to check your biofeedback therapist’s credentials before starting therapy. You may want to ask about their training and whether or not they accept your health insurance. State laws regulating biofeedback practitioners vary. Check your own state’s regulations before visiting a therapist.

No further preparation is required for a biofeedback session.

Electrical sensors that connect to a monitor will be hooked up to your body. The sensors measure one or more signs of stress. This can include heart rate, muscle tension, or body temperature. The measurements provide feedback about how your body responds to different stimuli.

A biofeedback therapist can teach you how to lower your heart rate through breathing exercises, relaxation techniques, and mental exercises. You can measure the results of these techniques and exercises on the monitor. This encourages more positive reactions and relaxation.

A typical biofeedback session lasts between 30 and 60 minutes. The number of sessions needed to resolve an issue will vary depending on a number of factors, including how quickly you learn to control your physical responses.

There are also commercial biofeedback devices available on the open market that are meant for home use. There are devices with handheld monitors and others that connect to your computer. However, you should be careful of scams. Be sure to check with your primary care provider before purchasing one of these devices. Not all manufacturers are reputable.

The Mayo Clinic reports that biofeedback is generally safe. There have been no negative side effects reported. However, biofeedback may not be for everyone. You should consult your primary care provider before starting this or any other type of complementary therapy.

Your therapist will help determine which biofeedback technique is right for you, based on your health issues. The success of biofeedback therapy depends on several factors, such as how often you use the techniques you learn during therapy in your daily life.

Last medically reviewed on January 11, 2016

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Biofeedback. (n.d.)
my.clevelandclinic.org/services/wellness/integrative-medicine/treatments-services/biofeedback
Mayo Clinic Staff. (2013, January 26). Biofeedback: Using your mind to improve your health: Risks
mayoclinic.org/tests-procedures/biofeedback/basics/risks/prc-20020004
Mayo Clinic Staff. (2013, January 26). Biofeedback: Using your mind to improve your health: Why it’s done
mayoclinic.org/tests-procedures/biofeedback/basics/why-its-done/prc-20020004
Relaxation techniques for health: What you need to know. (2014, December)
nccih.nih.gov/health/stress/relaxation.htm

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Medically reviewed by Timothy J. Legg, PhD, PsyD — By Brian Krans — Updated on March 31, 2017

10 home remedies and treatments

A person can treat sinus pressure with medication, but home remedies such as steam inhalation and saline irrigation may also help ease symptoms and speed recovery.

A type of skin called mucous membrane lines the sinuses. This membrane protects the body by producing mucus, which catches dirt and other particles that might otherwise cause illness.

The lining of the sinuses can swell if a person has an allergic reaction or infection. Swelling may lead to a feeling of pressure around the nose, cheeks, and above the eyes. These areas of the face may feel painful or tender.

Infections or allergies can lead to uncomfortable pressure in the sinuses. Clearing the nose can help to ease this symptom.

Below are natural alternatives to over-the-counter (OTC) medications for sinus pressure.

Steroid nasal sprays can help reduce inflammation in the nasal passages. Many of these sprays are available OTC.

Decongestant and saline nasal sprays may also help people treat sinus pressure at home.

People should consult a doctor if they have preexisting conditions such as high blood pressure to help them choose a nasal spray that will not interact with their medications or condition.

Learn more about the types of nasal decongestants here.

Dry air can irritate the mucous membrane and dry out the sinuses. While drying out excess mucus might seem like a good solution, the arid air will worsen the irritation and sinus pressure.

Humidifiers and vaporizers add water into the air. A person breathes in the humid air, and it helps moisturize the delicate skin lining the sinuses. Moist air can also help to thin out and loosen mucus.

Both machines release moisture, but they do so a bit differently: A humidifier blows out cool, moist vapor, while a vaporizer heats the water to release a warm mist.

Learn more about the differences between humidifiers and vaporizers here.

The increased humidity is especially helpful in bedrooms and any place a person spends a great amount of time. Sleeping in a room while one of these devices is running can help relieve sinus pressure and may reduce congestion upon waking up.

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Some people use neti pots to rinse out the nose, which helps keep the mucous membrane moist and relieve pressure in the sinuses. The device looks like a small pot with a long spout.

A person can use a neti pot by:

washing the hands
filling the pot with sterile water
leaning directly over a sink
tilting the head sideways
inserting the spout gently into the highest nostril
breathing through the mouth
pouring water into the nostril

Water will run from one nostril to the other, which should flush out pollen, bacteria, and other debris. A person should repeat this process on both nostrils.

It is essential for people to use sterile or distilled water, which can be bought at a drugstore, not tap water. Alternately, a person can boil water and allow it to cool.

Learn more about neti pots here.

Rinsing nasal passages with a saline solution can help reduce irritation and inflammation in the nose.

A saline solution can easily be made at home using sterile water, salt, and baking soda. Combine the following ingredients:

one-quarter pint of clean water
one-quarter teaspoon (tsp) of salt
one-quarter tsp of baking soda

People can sniff this into the nose from cupped palms, one nostril at a time. A person can also use a syringe to squirt a solution into their nostrils.

Studies show that saline irrigation can help to reduce symptoms of hayfever.

Using steam to open the passages in the nose can help relieve sinus pressure.

Steam inhalation is straightforward for people to do at home. Boil water, pour it into a large bowl, and lean over, so the face is directly above the water. Cover the head with a towel, and breathe through the nose.

People should not breathe directly over a steaming kettle or boiling pot of water. The steam can burn skin.

Baths and showers

A person can skip the boiling water and turn on the shower instead. Hot showers and baths create steam that can quickly fill a room. This steam helps moisturize the air, and when a person breathes it in, it moistens their sinus passages.

The extra moisture can ease irritation in the sinuses and thin out mucus so clearing the sinuses is easier.

Acupressure involves applying pressure to specific points in the body to relieve pain or symptoms of illness. Scientists are not clear on whether acupressure works, but it may ease some symptoms.

Many people claim that acupressure can treat colds, types of flu, and sinus problems. A person may perform acupressure at home, but can also go to a practitioner.

Learn about different pressure points for sinus pain relief here.

Any time a person is unwell, it is essential to keep the body hydrated. Proper hydration can help to keep the mucus membranes of the nasal passages moist and working correctly.

While all liquids can help a person stay hydrated, The 2020–2025 Dietary Guidelines for Americans recommend people prioritize consuming plain water over flavored beverages and juices.

Learn more about the benefits of hydration here.

Applying heat to the sinus area can also help to relieve pressure. One of the easiest ways to do this is using a warm washcloth.

Run a clean washcloth under reasonably hot water and wring it out. Fold it, and lay it across the bridge of the nose and cheeks for a few minutes.

Many people claim that essential oils can help relieve symptoms of sinus congestion. Essential oils are natural oils that people extract from plants.

Studies show that some essential oils can have antibacterial and anti-inflammatory properties. However, most support for the use of essential oils in treating sinus pressure is anecdotal, and research in the field is lacking.

Popular oils for the treatment of sinus inflammation include peppermint and eucalyptus oils. People can use these essential oils by adding small drops to a steam bath or a diffuser.

Learn more about essential oils for sinus congestion here.

Sleep can help ease sinus pressure for several reasons. First, rest is important to help a body heal and speed up recovery. Secondly, the body produces more white blood cells during sleep. These cells are essential for eliminating any viruses or bacteria that could be causing irritated sinuses and sinus pressure.

A person with sinus pressure may find sleep more comfortable if they prop themselves up. They can use extra pillows behind the head or upper back to achieve this.

Sleeping while propped up may help mucus move through the nasal passages and sinuses, and prevents a stuffy nose from disrupting sleep. On the other hand, lying flat may lead to additional pressure and mucus buildup.

Learn more about methods of sleeping with nasal congestion here.

These home remedies for sinus pressure can help reduce symptoms and make breathing easier in time. But it is important that a person does not set back recovery by doing certain things. These include:

Breathing dry air: Dry air, like that of saunas, may irritate the sinuses and prolong recovery.
Breathing in chemicals: Cleaning agents like bleach and chlorine can irritate sinuses on a typical day. They may aggravate sinuses even more if they’re inflamed already.
Blowing too hard: If a person’s sinus passages feel stopped up, they can try to remove some of the mucus by blowing their nose. Individuals need to be careful not to blow too hard. Too much pressure can be painful and actually increase pressure.
Flying while sick: It is not uncommon for people to experience increased sinus pressure after flying. Most sinus pressure from flying will ease in a matter of hours after landing. But if a person with an upper respiratory infection or sinus infection flies, they may experience even more sinus pressure from the flight because their sinuses are already irritated. Rearranging the flight until the infection clears is recommended.

If caused by an infection, such as sinusitis, the pressure should go away within a few weeks.

If an allergy is the cause, sinus pressure may come and go. Taking antihistamines before coming into contact with an allergen, such as grass or pet fur, can prevent sinus pressure.

The natural remedies above can help to relieve sinus pressure and related discomfort. They can also help to speed recovery.

However, home remedies may not always work. If an infection has not gone away following home treatment, people should consult a doctor.

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 the types of headaches
Terminals

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 a headache, 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 that many people have at hand. 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 pain reliever

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 headaches.

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 review in Children 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 some 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.

It is very important not to ignore a persistent headache, as such pain may signal the presence of a serious illness.

Seek help immediately if:

headache following a head injury;
headache accompanied by dizziness, speech problems, confusion or other neurological symptoms;
severe headache that came on suddenly;
headache that gets worse even after taking painkillers.

Electronic sources:

https://www.webmd.com/migraines-headaches/5-ways-to-get-rid-of-headache

https://www.medicalnewstoday.com/articles/323992

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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 migraine then you will not have 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 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 Therapy: 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 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 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 preventative (warming and circulating).
Yoga and Meditation Yoga, mindfulness and meditation can help 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 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.