Here are some ways you can treat headaches yourself, without medicine:
- Apply an ice pack to the painful area of your head. Try placing it on your
forehead, temples, or the back of your neck.
- Take a warm bath or shower; take a nap; or take a walk.
- Ask someone to rub your neck and back, or treat yourself to a massage.
- Apply gentle, steady rotating pressure to the painful area of your head with
your index finger and/or thumb. Maintain pressure for seven to 15 seconds, then
release. Repeat as needed.
- Rest, sit, or lie quietly in a low-lit room. Close your eyes and try to
release the tension in your back, neck, and shoulders.
- Stretch and relax the muscles. For patients who have excessive muscle
contractions in the neck, physical therapy exercises performed daily are
often helpful.
For patients who have excessive muscle contractions in the neck, physical
therapy exercises performed daily are often helpful.
How can I help reduce or prevent headaches?
Follow your treatment plan. Avoid taking medicines that have not been
ordered by your doctor. Do not take over-the-counter pain medicines more
than twice a week. If you don’t feel your treatment plan is working
effectively, contact your doctor.
Reduce emotional stress. Take time to relax and take time away from stressful
situations. Learn relaxation skills, such as deep breathing and progressive
muscle relaxation.
Reduce physical stress. Proper rest and sleep will allow you to deeply relax
so you can face the stressors of the new day. When sitting for prolonged
periods, get up and stretch periodically. Relax your jaw, neck, and shoulders.
Exercise regularly. Get at least 20 minutes of exercise three times a week. Exercise
reduces stress and can reduce the frequency and severity of your headaches. It
also increases the levels of beta-endorphines, your body’s natural stress
reliever. If you already have a headache, exercise can help relieve the pain.
Keep a regular schedule, including:
- Eating well-balanced meals and snacks at about the same times every day
- Not skipping meals
- Getting at least eight hours of sleep per night
- Taking brief rest periods during the day to relax
- Avoiding alcohol — Blood flow to your brain increases when you drink
alcohol, increasing headache pain. Some scientists blame the headaches on
impurities in alcohol or on by-products produced as your body metabolizes alcohol.
- Reducing caffeine intake
- Quitting smoking — Smoking can trigger headaches and make any headache, especially
cluster headaches, worse. Ask your health care provider for information about
smoking cessation programs in your community.
- Talking to a friend, family member, religious professional, or health care
professional if you need support for dealing with your problems.