How to Relieve Migraine Attacks at Home Without Medicines
Just for a moment, imagine waking up on a bright, sunny day, only to be struck by a throbbing headache that makes it hard to even open your eyes. Or picture yourself in an important meeting, when suddenly a wave of pain and nausea makes you want to leave immediately. These are common experiences for people who suffer from migraines.
Migraines are more than just headaches; they can make even the easiest tasks seem impossible. The pain can be so intense that it’s hard to think, and often comes with sensitivity to light, sound, and even smells. While many people reach for medicine to help with their migraines, others prefer to try natural remedies at home. Luckily, there are several simple methods that can help ease migraine pain without the need for medication.
Understanding Migraine Pain
A migraine usually causes throbbing or pulsing pain on one side of your head, and it can start without warning. Even though some people have prescriptions to help reduce how often migraines happen, these medications don’t always stop the pain completely. If you find that your usual methods aren’t working during a migraine attack, trying some home remedies might help you feel better.
Techniques for Migraine Relief
There’s no single remedy that works for everyone, but there are many things you can try at home to relieve migraine pain. These methods can be used along with any treatments or medicines your doctor may have prescribed.
Applying Ice or Heat
One easy way to help with migraine pain is by using an ice pack or a warm compress. Migraines happen when certain nerves in your head send pain signals to your brain. This can cause the blood vessels in your brain to get bigger, leading to inflammation and the throbbing pain of a migraine.
Placing a cold pack on your head or neck can help by making the blood vessels narrower, which reduces inflammation and slows down the pain signals. But don’t keep the ice pack on for too long — just 15 minutes at a time is enough. If you’re using an ice pack, wrap it in a towel so that it’s not too cold on your skin.
For some people, muscle tension adds to migraine pain. In that case, using a warm compress on your shoulders can help relax your muscles and ease the pain. You can experiment to see whether ice or heat works better for your migraines.
Managing Stress
Stress is one of the most common triggers for migraines. Managing stress can help reduce how often you get migraines and make them less severe when they do happen. Here are some ways to reduce stress during a migraine:
Deep Breathing: Take slow, deep breaths to help calm your mind and body
Deep breathing is a simple but powerful way to calm your body and mind during a migraine. By taking slow, deep breaths, you increase the flow of oxygen to your brain, which can help reduce the intensity of the pain. To practice deep breathing, sit or lie down in a comfortable position. Close your eyes and slowly inhale through your nose, filling your lungs completely. Hold the breath for a moment, then slowly exhale through your mouth. Repeat this process several times, focusing on the rhythm of your breath. Deep breathing can help you feel more relaxed, reduce stress, and may even lessen the severity of your migraine.
Meditation: Focus on your breathing or a calming thought to help ease tension
Meditation is another effective way to manage migraine pain by helping you focus your mind and reduce stress. During a migraine, your thoughts may become scattered or overwhelmed by the pain. Meditation encourages you to concentrate on something calming, like your breath or a peaceful image, which can help take your mind off the discomfort. Find a quiet space, sit or lie down comfortably, and close your eyes. Focus on your breathing, or imagine a tranquil scene, such as a beach or forest. By gently bringing your attention back to your chosen focus whenever your mind wanders, you can help reduce the tension and stress that often accompany migraines.
Quiet Space: Find a cool, dark, and quiet place to sit or lie down
Migraines often make you extremely sensitive to light, noise, and even temperature. Finding a cool, dark, and quiet place to rest can be crucial in managing your symptoms. When a migraine strikes, try to escape to a room where you can control the environment. Draw the curtains to block out light, turn off any loud devices, and make sure the temperature is comfortable. This kind of environment helps reduce the stimuli that can worsen migraine pain and gives your body a chance to recover. If possible, lie down in a comfortable position and close your eyes to help your body relax and the migraine to subside more quickly.
Soothing Music: Listen to gentle music to help you relax
Listening to soothing music can be a helpful way to ease the discomfort of a migraine. Soft, calming music can create a peaceful atmosphere that distracts you from the pain and helps to lower stress levels. Choose music that is slow and gentle, such as classical pieces, ambient sounds, or even nature sounds like ocean waves or rain. Keep the volume low, as loud sounds can aggravate migraine symptoms. By focusing on the relaxing melodies, you may find it easier to manage the pain and anxiety that often come with migraines. This technique works best in a quiet, comfortable environment where you can fully immerse yourself in the calming effect of the music.
Muscle Relaxation
Progressive muscle relaxation is a technique that can help reduce the tension and stress that often accompany migraines. This method involves tensing and then slowly relaxing different muscle groups in your body, which can help you become more aware of areas where you might be holding tension. Start by finding a comfortable place to sit or lie down. Begin with your toes, tensing the muscles as tightly as you can for a few seconds, then gradually release the tension. Move up through your body — legs, abdomen, arms, and shoulders — tensing and relaxing each group. By the time you reach your head and neck, you should feel more relaxed overall, which can help ease the pain and discomfort of a migraine.
Massage and Pressure Points
Massaging your scalp during a migraine can be soothing. Using your fingertips to gently massage your head can improve blood flow and release tension, which can help ease migraine pain for some people. A study found that squeezing the area between your thumb and index finger can relieve migraine pain. To try it, apply gentle, steady pressure to the muscle between your thumb and index finger on the same side as your migraine.
However, not everyone finds relief from massage. If your migraine makes you sensitive to touch, massage could actually make the pain worse.
Taking a Nap
Migraines often make you feel tired and sensitive to light and sound. Taking a nap in a dark, quiet room can help you feel better. Sleep is important because it allows your body to repair itself, manage inflammation, and get rid of fatigue. Naps can also give you a break from any stress or overstimulation that might be making your migraine worse.
Stay Hydrated
Dehydration, or not having enough water in your body, can make migraine symptoms worse. This happens because it affects your blood flow and causes an imbalance of chemicals in your brain. Drinking water or an electrolyte drink can help rehydrate you, but it might take a few hours before you start to feel better. If dehydration is what triggers your migraines, staying hydrated (at least 1.5 liters or more) could help prevent them.
Soaking Your Feet in Warm Water
Some people find relief from migraines by soaking their feet in warm water. While there’s not much research to support this remedy, the idea is that the warm water increases circulation in your feet, which helps move blood away from your head, reducing pressure and pain.
Can Home Remedies Make Migraines Worse?
While home remedies can be helpful, they aren’t always the right choice for everyone. Sometimes, certain stimuli like light, sound, or touch can make migraine symptoms worse. It’s important to pay attention to how your body responds and stop any home treatment if it makes your symptoms worse.
What to Avoid During a Migraine
Exercise is usually good for managing migraines in the long run, but during an active migraine, it’s best to avoid intense physical activity. Exercise can raise your blood pressure and make you more tired, which can make your migraine worse. However, gentle activities like yoga, stretching, or walking might help some people feel better.
Finding What Works for You
Treating migraines at home often involves a bit of trial and error to find what works best for you. Cold packs, warm foot baths, massage, and sleep are just a few of the many options that might help relieve migraine symptoms. If you’re struggling with frequent or severe migraines, it’s a good idea to talk to a healthcare professional who can help you explore other treatments and medications.
Remember, everyone’s body is different, so what works for someone else might not work for you. But by trying out these simple home remedies, you may find some relief from the pain and discomfort of migraines.
If you have any questions or want more tips on staying healthy and fit, feel free to reach out to me at sribinayg@gmail.com. Remember, it’s never too early or late to start!
This article has been medically reviewed, research-referenced, and properly quoted. You can start implementing the knowledge given here right now, right here in your daily life. If you found the article useful and would like to read 10 to 15 such medically-verified articles every month, please consider becoming a subscriber. You will receive practical health tips straight into your email inbox every month from medium.com.