Do you have a throbbing head and feel pressure around your eyes, cheeks, or forehead? You might have a sinus headache.
Symptoms of sinus pain and headache can include pain associated with congestion from a common cold or allergies; pain around your eyes or forehead, or over your teeth; pain that's worse in the morning; and pain that gets worse when you bend over. Some natural methods of relieving sinus pain can reduce swelling, thin mucus secretions, and improve sinus drainage, providing relief.
What Is a Sinus Headache?
A sinus headache is caused by inflammation and congestion in the sinuses, which are air-filled spaces in the skull around the nose, forehead, and cheeks. "Sinus passages can become inflamed from an infection or allergies leading to the trapping air, fluid, and mucus inside — this creates pressure that leads to pain in the forehead, cheeks, and teeth," says Nishant Reddy, MD, an otolaryngology sinus specialist at NJ ENT & Facial Plastic Surgery in Marlton, New Jersey.
Because both can involve facial pain and nasal symptoms, many people assume they are having sinus pain but are actually having migraine. "Over 90 percent of self-diagnosed sinus headaches meet the International Headache Society (IHS) criteria for migraine," says Jason M. Bellak, MD, an allergy and immunology physician in Las Vegas. Migraines can bring about sinus-like symptoms due to the activation of the trigeminovascular system, a neuron network that's involved in migraine pain. This can cause nasal congestion and runny nose, Dr. Bellak says.
But migraine and sinus headaches may have different treatments, so trying sinus remedies for a migraine won't be effective, and vice versa, Dr. Reddy says. "This is why getting an accurate diagnosis is essential for successful relief," he says.
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7 Ways to Get Relief From a Sinus Headache
1. Use a Humidifier
When mucus is thin, your sinuses naturally clear out. But when the mucus becomes thick and blocks drainage, the sinus pressure builds, causing pain associated with a sinus headache, Reddy says.
But adding moisture to the air using a humidifier helps keep the mucus thin and aids with draining and reducing pressure in the sinuses. "Moist air thins mucus, which can otherwise be thick and sticky when the sinuses are inflamed," Reddy says. Research shows that the sinuses efficiently self-clean when the humidity level is at least 30 percent, or even better, 45 percent.
If you don’t currently have a humidifier, take steamy showers and expose yourself to humidity by drinking plenty of hot fluids (like tea and soup), which also help with hydration, Reddy says.
2. Try a Saline Nasal Spray
Saline nasal sprays — sterile saltwater solutions that you squirt into your nostrils — can help moisturize and cleanse the nasal passages. They also help rinse out allergens, dust, and thick mucus from the sinuses, Reddy says. "This cleaning action allows the sinus passages to open up, reducing pressure and easing sinus headache pain."
Saline nasal sprays don't contain any medication, and they're safe to use as often as you need, Reddy says. You can buy a saline nasal spray from your local drugstore.
3. Try Nasal Irrigation
Rinsing your sinuses using nasal irrigation can help clear the passageways and provide relief. You can use a saline solution along with a sinus rinse bottle, neti pot, or bulb syringe irrigation kit, which are all likely available at your local pharmacy. These devices all have a long spout that delivers the solution through one nostril and out the other to clear everything out, Reddy says.
Here's how Reddy recommends making a nasal irrigation solution: In a clean glass, combine 8 ounces of distilled or sterile lukewarm water with 1/2 teaspoon of noniodized salt and a pinch of baking soda.
Do not use tap water unless it's been boiled for three to five minutes — unboiled tap water isn't safe because it may contain infection-causing organisms, per the FDA. Be sure to clean all equipment and make a fresh batch of solution each time you use your kit.
Bellak recommends using a nasal irrigator every day to help clear mucus and reduce inflammation.
4. Use Eucalyptus Essential Oil
Eucalyptus essential oil, with its invigorating, cooling scent, can help relieve some of the pressure. Research shows that eucalyptus essential oil, particularly its main component called 1,8-cineole (eucalyptol) has anti-inflammatory and pain-relieving properties that can help relieve sinus headaches.
You can use eucalyptus oil by dropping some into a diffuser and inhaling the steam or by applying it on your skin. "Inhalation through a diffuser allows the eucalyptus oil's volatile compounds to reach the respiratory tract, providing relief from congestion and inflammation," says Bellak. If you use it topically, make sure to dilute it with a carrier oil, after which it can be applied to the chest or temples to provide localized relief, Bellak says.
5. Alternate Hot and Cold Compresses
Applying warmth to the face around the sinus areas increases blood flow, which can reduce sinus congestion and loosen mucus, Reddy says. Meanwhile, "cold compresses may help numb the pain, reduce inflammation, and decrease sinus swelling." Switching between these temperatures may stimulate blood circulation, encourage drainage, and provide relief from both pain and pressure, Reddy says.
To use hot and cold compresses at home: Start by placing a hot towel or washcloth across your sinuses for about three minutes. Then place a cold compress across your sinuses for 30 seconds. Alternate two more times, and repeat the treatment about four times a day, Reddy recommends.
6. Eat Spicy Foods
Many people find that adding hot sauce to their meals can help clear their nasal passages. That's because spicy foods contain the compound capsaicin (found in chili peppers), which acts as a natural decongestant by promoting mucus production and drainage.
"For people with sinus headaches, eating spicy foods might prompt a brief increase in runny nose and tears, helping to clear congested passages and ease pressure and pain," Reddy says.
Capsaicin preparations have been investigated for the treatment of some facial pain syndromes and of rhinitis with promising preliminary results, Reddy says. So if you have the taste (and stomach) for spicy foods, you can try testing your tolerance to help with sinus discomfort.
7. Swipe on Some Vaporizing Ointment
A vaporizing ointment rub like Vicks VapoRub, the balm that almost magically quells coughs, is also a good home remedy for sinus pain.
That's because vaporizing ointments contain camphor and menthol, which reduce activity in certain receptors that help you detect pain. "This can lead to a reduction in pain perception and an improvement in the nasal sensation of airflow, which can alleviate sinus congestion and associated headaches," says Bellak.
For sinus headache relief, Bellak recommends applying Vicks to the chest and covering the area with a warm, dry cloth. "The warmth can amplify the release of vapors from the Vicks, enhancing the inhalation of its soothing components, which can help relieve nasal congestion," he says.
When to See a Doctor About a Sinus Headache
If your sinus headache isn't responding to at-home remedies, or your symptoms are getting worse, schedule a visit with your doctor. "An evaluation by a board-certified allergist and immunologist is very important for patients with recurrent sinus symptoms. That evaluation may determine that allergies are the cause of the sinus symptoms," Bellak says.
Also important: While it may be tempting to buy an over-the-counter decongestant spray, it's best to avoid these as they're not safe for prolonged use. Using them for more than three days at a time can end up causing rhinitis medicamentosa, or “rebound congestion” from overuse of medication, making your symptoms much worse, Bellak says.
The Takeaway
Strategies such as using a humidifier, nasal rinsing, hot and cold compresses, and eating spicy foods can all help to clear out the sinuses and relieve pressure.
Avoid over-the-counter nasal decongestant sprays. They might offer quick relief, but after a few days, they could actually worsen sinus pressure and congestion.
If symptoms persist or worsen, consult an allergist, ENT physician, or neurologist who specializes in headaches.
Jessica Lee, MD, practices general otolaryngology at Charleston ENT and Allergy in South Carolina. After several years in clinical and surgical practice, Dr. Lee wanted to learn more about the impact of nutrition, activity, and sleep on general health and ear, nose, and throat health, so she pursued additional training in integrative, lifestyle, and functional medicine topics and became board-certified in lifestyle medicine in 2021.
Her practice centers on first addressing the lifestyle causes of disease and chronic illness, with the understanding and ability to use medical and surgical care for more acute concerns. She is also the co-founder and director of the Keto Hope Foundation, a nonprofit dedicated to helping families use the ketogenic diet as medical treatment for epilepsy
Lee enjoys cooking, strength training, reading, and spending time with friends and family.
April Benshosan, MS, is a writer, editor, and content strategist who has been covering nutrition, fitness, and health since the beginning of her career. Before freelancing full-time, she spearheaded the nutrition vertical at Livestrong.com. Now, her byline appears in some of the nation’s top publications, including Women’s Health; Health.com; EatingWell; VeryWell Fit; Shape; Glamour; Well+Good; Eat This, Not That!; and more. In her free time, you can catch April hitting a deadlift PR, planning her next remote work location, or just chasing after her mini Aussie.
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Hoch CC et al. 1,8-Cineole (Eucalyptol): A Versatile Phytochemical With Therapeutic Applications Across Multiple Diseases. Biomedicine & Pharmacotherapy. November 2023.
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