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. Taking these products more often than suggested by labeling
instructions may make your headaches worse. These types of headaches are called
rebound headaches or medication overuse headaches. When the pain reliever wears
off, you may have a withdrawal reaction. This prompts you to take more, which
leads to another headache and the need to take more medication. This cycle can
result in daily and severe headaches.
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.
References
- National Institute of Neurological Disorders and Stroke. Headache: Hope Through Research.
www.ninds.nih.gov/ Accessed 2/10/2012
- National Headache Foundation. Headache Topic Sheets.
www.headaches.org/ Accessed 2/10/2012
- American Headache Society. Headache Hygiene - What is it?
www.achenet.org/ Accessed 2/10/2012