5 Simple Headache Remedies You Probably Already Have at Home
Headaches hurt. Even if it’s not a severe one, a headache that lingers can be a major annoyance—and strong headaches can make it difficult to perform daily tasks. A recurring headache could be a stress symptom, or a side-effect of one of the foods that trigger migraines or headaches. Avoiding known migraine triggers can help; so can making positive routine shifts, such as adopting a morning workout or avoiding added sugars.
At the end of the day, though, when a headache hits, most people want immediate relief. Taking an over-the-counter pain reliever is always an option, but there are also solutions that don’t require any medication—and chances are, you probably have access or one (or many) in the house.
Next time you have a headache, try one of these simple remedies—you may be surprised at how quickly you get some relief.
Best for: Soothing stress before a headache starts.
How they work: Simple deep breathing and stretching (neck and shoulder rolls, in particular) relax tense muscles that trigger headaches, says Sheena Aurora, M.D., the co-director of the Swedish Headache Center, in Seattle. A pulse-point balm with aromatherapeutic ingredients, like mint, can help, too; roll it onto your temples and the back of your neck.
Keep in mind: Stretching also improves poor posture, another possible cause of headaches.
Cold or Heat Therapy
Best for: Medicine-free relief from minor tension headaches (which, unlike migraines, aren’t debilitating).
How it works: Experts aren’t sure precisely why each therapy is effective, but cold slows blood flow and reduces inflammation, and heat increases blood flow; both of these may ease pain. “Go with your personal preference,” says Jason Rosenberg, M.D., the director of the Johns Hopkins Headache Center at Bayview, in Baltimore. Apply a cold compress (a fabric-wrapped cold pack stays cooler longer) or a heating pad wherever you hurt; limit treatment to 15 minutes at a time.
Keep in mind: You can also alternate the two in five-minute increments. Start with cold, then switch to heat.
Best for: Mild tension headaches.
How it works: “One way that caffeine may help is by blocking brain receptors to adenosine, a neurotransmitter that can cause blood vessels to dilate and create pressure,” says Rosenberg. Consuming caffeine constricts those vessels, relieving pain. Sip a cup of coffee at the first sign of a headache.
Keep in mind: This method is effective only if you typically consume less than 150 milligrams of caffeine a day. (That’s about one cup of coffee.) If you usually drink more, your blood vessels won’t be as responsive.
Best for: Those whose headaches are accompanied by an upset stomach.
How it works: “There’s evidence that peppermint may reduce spasms in the gastrointestinal tract, which can relieve headache symptoms,” says Audrey L. Halpern, M.D., the director of the Manhattan Center for Headache and Neurology. What’s more, “neurochemical changes in the brain brought on by headaches can also affect the part of the brain that stimulates nausea,” says Halpern. And peppermint has been shown to ease a queasy stomach.
Keep in mind: If you’re pregnant, talk to your doctor before using any herbal remedy or supplement, including peppermint.
Best for: Headaches that do not respond to other remedies.
How they work: Acetaminophen products, like Tylenol, and nonsteroidal anti-inflammatories (NSAIDs), like Aleve and aspirin, decrease inflammation and inhibit chemicals in the brain that produce pain. Experiment to figure out which type works better for you, but use these OTCs only one day a week. Taking them more often than that can cause medication-overuse headaches, says Halpern. To minimize stomach discomfort, take with milk or food.
Keep in mind: For stronger relief, consider a brand that combines an NSAID with caffeine, such as Excedrin. According to the National Headache Foundation, caffeine may help the body absorb the medicine better.