Headaches are among the most frequent health conditions, but they can often be prevented and managed effectively.
Preventive medicines can be very helpful in alleviating headaches caused by migraines or tension-type headaches, so take your medicine exactly as instructed and don’t miss any doses.
Cold compresses and herbal treatments may help relieve discomfort.
Get plenty of sleep.
Sleep is essential to overall body wellness, but too little of it can worsen headaches. Multiple studies have linked inadequate rest with migraine and tension headaches – with migraines often being more debilitating due to symptoms like nausea and vomiting as well as pain confined to one side of the head and sensitivities to light and sound.
Aspirin, ibuprofen, naproxen or acetaminophen can provide effective over-the-counter pain relievers to ease headache pain. A hot or cold shower, bath or compress on your neck and shoulders may also be beneficial. Deep breathing exercises and biofeedback techniques may help alleviate stress-induced headaches; while Eucalyptus oil contains compounds which relieve sinus pressure.
Take an over-the-counter pain reliever.
Searching your medicine cabinet for relief of that lingering headache or sore muscles might seem like a quick solution, but before taking over-the-counter (OTC) medications be sure to read their labels and follow directions on use. “Taking more of a drug than recommended can be life threatening,” warns Samaritan Health Lab pharmacist Yasmin Nejad.
She says OTC pain medications typically fall into two categories: acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs, or NSAIDs, which help reduce fever and relieve muscle aches. Some popular OTC NSAIDs include aspirin, naproxen sodium (Aleve) and ibuprofen (Advil, Motrin).
Differing forms of pain respond differently to various medications; individuals may respond better to certain ones than others. If you experience chronic discomfort or other symptoms, consult with your physician regarding what the best course of treatment would be.
Apply ice.
Application of a cold compress to the head can provide relief from pain and inflammation, constricting blood vessels while inhibiting neurotransmission of pain, which in turn helps relieve muscle tension. Ice packs are often recommended to alleviate headaches (particularly migraines) while they can also aid recovery after sprains and strains by reducing inflammation and speeding recovery time.
Cold therapy is a safe, drug-free solution to alleviate pain. It’s readily accessible and convenient; yoga, tai-chi and deep breathing techniques may all benefit from its use, along with cold therapy as an aid to avoid triggers that cause headaches – such as stress, certain foods/drinks/flashing lights/odors etc. However, for safety purposes ice packs should never be directly applied directly onto skin – always wrap them first in towel/cloth for safety purposes!
Massage your head.
A professional head massage can help soothe headache pain by relieving tension in your facial and neck muscles. A massage may also relieve sinus headaches by increasing blood flow and clearing away congestion; in addition, it may decrease migraine headaches by decreasing stress levels and returning your nervous system’s fight-or-flight response back to its usual state.
Acupressure employs physical pressure to stimulate energy points along energy lines known as meridians, often with fingers. Stimulating these pressure points with your fingertips may be effective at alleviating tension or migraine headaches; several research studies have proven this. One small study concluded that 10 intense 1-hour massage sessions over 2 weeks could decrease both frequency and severity of headaches significantly.
Try meditation.
Meditation helps reduce stress levels, which are known to be a trigger of headaches and migraines. Meditation also releases natural painkillers called endorphins from within your body that could potentially alleviate symptoms.
There are various forms of meditation, and finding the ideal one for yourself depends on your personal preferences. Some people enjoy visualizing soothing scenes during guided imagery meditation; whereas, others might prefer focusing on breathing techniques instead. Finding time and place where you can be alone without distraction is key when selecting meditation as part of a practice regimen.
Studies have demonstrated the effectiveness of daily meditation for at least 20 minutes can decrease both frequency and intensity of migraines and headaches, according to studies. It’s best to discuss starting any new meditation practice with your medical provider beforehand to ensure you receive appropriate instructions and support, to avoid health complications in future.
