Wellness Solutions for Your Headaches

How to Relieve Your Headache Pain Naturally

If you have a headache, you’re not alone. Nine out of 10 Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea. What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative.


Most people do not realize that there are many natural remedies available to you to ease your headache pain. Further, there are wellness solutions that can help correct the underlying cause of your headaches. These natural options will empower you to overcome the debilitating pain of headaches. You can get your life back! 

Research shows that spinal manipulation – one of the primary treatments provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck. A 2014 report in the Journal of Manipulative and Physiological Therapeutics (JMPT) found that interventions commonly used in chiropractic care improved outcomes for the treatment of acute and chronic neck pain and increased benefit was shown in several instances where a multimodal approach to neck pain had been used1. Also, a 2011 JMPT study found that chiropractic care, including spinal manipulation, improves migraine and cervicogenic headaches2.

Headache Triggers

Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems. The remaining 95 percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease; the headache itself is the primary concern.

The greatest majority of primary headaches are associated with muscle tension in the neck. Today, Americans engage in more sedentary activities than in the past, and more hours are spent in one fixed position or posture (such as sitting in front of a computer). This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.

What Can You Do?

Relieve Your Headache Pain Naturally

Tension Headaches

  • These usually feel like a constant ache or pressure around your head, especially at your temples or the back of your head and neck.
  • Natural remedies include: Ginger tea can help to reduce inflammation, and adding peppermint oil to your hairline can create a cooling sensation to relax the muscles in your head and neck.

Migraine Headaches

  • Migraines usually includes a severe recurring and intense throbbing pain on one side of the head (in about 1/3 of attacks, both sides are affected), accompanied with other symptoms that can include visual disturbances, nausea, vomiting, dizziness, extreme sensitivity to sound, light, touch and smell, and tingling or numbness in the face.
  • Natural remedies include: Vitamin B12 (riboflavin), has been shown to help those who suffer from migraines, as have magnesium and omega-3 fatty acids. A 2011 study also found that aerobic exercise was as effective at preventing migraines as the preventative migraine medication topiramate, concluding that daily exercise may be used as a replacement for medication.

Cluster Headaches

  • Cluster headaches usually occur over one eye. They are recurring, and can occur in a group or a cycle. A cluster headache can appear suddenly and cause a severe, debilitating pain on one side of the head. The cause is unknown, but this type of headache occurs when a nerve pathway in the base of a brain is aggravated.
  • Natural remedies include:  Apply a small amount of capsaicin cream to your nostril where you are experiencing pain. It can help to block nerve pain signals.

Sinus Headaches

  • Sinus headaches are caused by an infection, and they are usually accompanied by a fever, and pressure around the eyes, cheeks and forehead.
  • Natural remedies include: Drink lots of fluids to hydrate your body. Warm water can help open your sinuses and reduce inflammation. Vitamin C and Vitamin D aid the body in fighting infections. You may also want to try a hot and cold compress, warm soup, and some fresh ginger, which contains anti-inflammatory and pain killing properties.

Headaches and Chiropractic

The American Chiropractic Association (ACA) offers the following suggestions to prevent headaches:

  • If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  • Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.
  • Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
  • Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.

What Can a Doctor of Chiropractic Do?

Your doctor of chiropractic may do one or more of the following if you suffer from a primary headache:

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
  • Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
    Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

Doctors of chiropractic undergo extensive training to help their patients in many ways beyond just treatment for low-back pain. They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.

To find a doctor of chiropractic in your area, click here.


  1. Bryans R, Descarreaux M, Duranleau M, et al. Evidence based guidelines for chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther 2014; 37: 42-63.
  2. Bryans R, Descarreaux M, Duranleau M, et al. Evidence based guidelines for chiropractic treatment of adults with headache. J Manipulative Physiol Ther 2011; 34: 274-89.
  3. Headaches and Chiropractic, American Chiropractic Association
  4. This is how Headaches Reveal What is Wrong with Your Health

Chiropractic Physician

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