7 Effective Home Remedies for Sinus Headache Relief

Medically Reviewed by Dr. Aman Priya Khanna
Written by Charu Shrivastava, last updated on 30 March 2023
7 Effective Home Remedies for Sinus Headache Relief

Are you tired of suffering from sinus headaches? Do you want to find relief without relying on medication? Well, look no further! This blog post will discuss the top home remedies for sinus headaches. From steam inhalation to essential oils, these home remedies for sinus infection headaches provide much-needed relief. 

When sourcing relief, many sinus headache remedy can offer some alleviation from pain. However, it is essential to remember that these remedies will work differently for everyone. What works for one person may only work for one person. With that said, let’s check out some top sinus headache treatments at home to try So, grab a cup of tea and keep reading!

What is a Sinus Headache?

A build-up of pressure in the sinuses usually causes a sinus headache. This can be due to an infection, allergies, or other blockages in the sinuses. The pain is typically felt in the forehead, temples, or behind the eyes. A runny nose, congestion, and fatigue may also accompany it. Sinus headaches are often confused with migraines, but they are different conditions.
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Causes of Sinus Headache

The sinuses are air-filled cavities in the facial bones responsible for producing mucus and helping warm and humidify the air we breathe. There are a few different things that can cause sinus headaches:

  1. Common Cold: A common cold is one of the most frequent causes. When you have a cold, your sinuses are inflamed, producing more mucus than usual. This can build up pressure in your sinuses, which can cause a headache. 
  2. Allergies: Allergies can also cause sinus headaches. If you're allergic to something in your environment, your sinuses may become inflamed and develop more mucus than usual. This can build up pressure in your sinuses, which can cause a headache.

Symptoms of Sinus Headache

Sinus headaches are a common type of headache that affect millions of people worldwide. These headaches are often caused by sinus inflammation, which can trigger various factors, including allergies, infections, and irritants. Other symptoms can include:

  1. Pain behind the eyes
  2. Earache
  3. Aching in the upper teeth
  4. Fever
  5. Green or yellow discharge from the nose
  6. Reduced sense of smell
  7. Swelling in the face

Benefits of Home remedies for Sinus Headaches

Sinus headaches can be exceptionally bothersome and affect your day-to-day activities. While over-the-counter medications can provide temporary relief, they may only sometimes be practical.

Home remedies can be a natural and affordable alternative to ease the pain and discomfort associated with sinus headaches. Before understanding the home remedies for sinus headaches and dizziness, let’s take a look at some of the benefits of home remedies for sinus pain:

  1. Cost-effective: Home remedies for sinus headaches are typically inexpensive and accessible, as the ingredients required can be easily found in most kitchen cupboards or pantries. 
  2. Natural: Using natural herbs, spices, and other ingredients means home remedies come without any side effects associated with taking over-the-counter medications or prescription medicines. 
  3. Safe and Noninvasive: Many home remedies do not require invasive procedures to take effect, making them a safe option for treating sinus headaches while avoiding potential risks posed by more aggressive treatments such as surgery or injections. 
  4. Convenience: Home remedies are often quick and easy to prepare and apply, allowing people who suffer from frequent sinus headaches to quickly get relief without visiting a doctor whenever they experience discomfort.  
  5. Effectiveness: Several clinical studies have indicated that certain herbs, essential oils and other natural substances may effectively relieve symptoms of chronic sinus pressure, including headache pain.
    Therefore, some simple home treatments can bring significant benefits in relieving pain associated with this condition.

Home Remedies for Sinus Headaches

Sinus headaches can be a painful and frustrating experience for many people. While medication can offer relief, several home remedies can help alleviate the symptoms of sinus headaches. There are several sinus headache treatments at home you can try:

Try one or more of these home remedies for sinus headaches to see if they provide relief.

  1. Hot and Cold Compresses: An old wives' tale? Nope! Applying a hot compress to your forehead and sinuses can help open up your nasal passages and relieve pressure.
    1. Applying heat or cold helps increase circulation, allowing more oxygen and nutrients to reach needy areas.
    2. It is known to reduce inflammation and muscle tension, which may contribute to headaches. A compress's soothing sensation also relieves stress and discomfort, further relieving headache.
  2. Steam Inhalation: If you suffer from sinus headaches, steam inhalation is one of the best home remedies for sinus headaches to try. All you need is a bowl of hot water and a towel. 
    1. Place your head over the bowl, drape the towel over the head, and breathe in the steam for 10 minutes. 
    2. Doing this will help thin the mucus in your nasal passages and relieve congestion.
  3. Saline Flush: Saline flush as a home remedy for sinus headaches is a practical, natural way to reduce congestion and relieve discomfort. 
    1. The process involves using salt water to rinse out the nasal passages gently.
    2. It helps remove irritants, such as allergens and bacteria, which can cause inflammation of the sinuses and lead to headaches.
    3. Additionally, it helps thin mucus so it can be easily expelled from the body. 
    4. It is safe and easy to perform at home with a neti pot or saline spray bottle filled with lukewarm distilled water mixed with 1/4 teaspoon of non-iodized salt in each nostril twice daily. 

Note: Be sure to use sterile equipment when performing this home remedy since tap water may contain harmful microorganisms that could lead to infection if aspirated into your lungs.

  1. Essential Oils and Aromatherapy: If you're looking for an organic way to relieve sinus headaches, try using essential oils. Essential oils are acquired from plants and have been used for centuries in different cultures for their healing properties.
    1. Many essential oils can be beneficial for sinus headaches, including peppermint, eucalyptus, and lavender. 
    2. You can either inhale the oils directly from the bottle or add them to a diffuser to fill the room with their healing vapours.

Note: When using essential oils home remedy for sinus headache pain, it's important to start with a low concentration and build up gradually as needed. You should also always do a patch test on your skin before applying the oil to your head to ensure you don't have any adverse reactions.

  1. Elevation: Elevation as a home remedy for sinus headaches can be an effective and easy solution. 
    1. When lying down, the pressure in your head increases due to gravity, making breathing harder through your nose or out of your mouth harder. 
    2. Elevating yourself on several pillows will help reduce this pressure, allowing you to get relief from pain and congestion. 
    3. Additionally, if possible, try elevating the head of your bed by propping up a few pillows underneath it; this is especially helpful if you have difficulty sleeping due to sinus headaches.

Note: It's important to remember that while elevation may relieve symptoms, it should not replace other treatments prescribed by a doctor, such as antibiotics or decongestants.

  1. Humidifiers and Vaporizers: Humidifiers and vaporisers can be effective home remedies for sinus headaches. 
    1. These devices help to provide relief by adding moisture back into the air, which helps to reduce congestion in the nasal passages and sinuses. 
    2. This increase in moisture helps alleviate pressure caused by swollen mucous membranes that can lead to headaches. 
    3. Additionally, humidifiers and vaporisers create a warm mist that can help relieve pain from clogged sinuses. They also keep the air clean and free of allergens, dust mites, mould spores, and other irritants that could worsen headaches. 
    4. Regular use of a humidifier or vaporiser is an easy way to soothe discomfort from a sinus headache without any side effects or additional cost.
  2. Acupressure: Acupressure is an excellent home remedy for sinus headaches. 
    1. It is based on the ancient Chinese practice of acupuncture, but instead of needles, the practitioner applies pressure with their fingers to specific points on the body, known as acupoints. 
    2. This helps reduce inflammation and blockages in the nasal passages while simultaneously releasing endorphins which can help relieve pain and make you feel better. 
    3. Acupressure also increases circulation in your head and neck area, relieving congestion or clogged sinuses. 
    4. With regular sessions, it may be possible to prevent future headaches as well as lessen their severity when they occur. 
    5. All that is needed are some basic instructions for identifying the correct acupoints and guidance about how much pressure should be applied to each one so you can enjoy its benefits without leaving your home.


Herbal Teas and Supplements

When finding sinus relief, some people swear by herbal teas and supplements. These natural remedies can help to reduce inflammation and relieve congestion. Here are the most popular herbal teas and supplements for sinus headaches:

  1. Ginger tea: Ginger has long been a natural remedy for nausea and stomach upset. It can also help to relieve congestion and reduce inflammation.
    To make ginger tea, simmer a small piece of fresh ginger in water for 10 minutes. Strain the tea and add honey or lemon to taste.
  2. Turmeric tea: Turmeric is another spice that has anti-inflammatory properties. To make a turmeric tea, simmer one teaspoon of ground turmeric in water for 10 minutes. Strain the tea and add milk, honey, or lemon to taste.
  3. Echinacea: This herbal supplement is thought to help boost the immune system and reduce inflammation. It is available in capsules or as a liquid extract.
  4. Peppermint tea: Peppermint tea is an effective herbal supplement for sinus headaches. It has natural anti-inflammatory and decongestant properties that help to reduce inflammation in the nasal passages, relieving congestion and headache pain.
    Drinking a cup of peppermint tea can ease symptoms quickly and naturally.
  5. Goldenseal: Goldenseal is a herbal supplement that has antibiotic and anti-inflammatory properties. It is available in capsules or as a liquid extract.
  6. Chamomile tea: Chamomile tea has been used as a herbal supplement for sinus headaches due to its natural anti-inflammatory and pain-relieving properties.
    It can help reduce symptoms and provide relief from the pressure that accompanies a sinus headache.

Lifestyle Changes to Prevent Sinus Headaches

Sinus headaches can be a real pain - literally. But by making simple changes to your daily routine, you can ward off these troubling headaches and enjoy a better quality of life.

Along with trying home remedies for sinus headache pain, there are several lifestyle changes that you need to make for optimal results: 

  1. Get adequate rest: Get at least eight hours of sleep every night and schedule regular naps to prevent sinus headaches from fatigue. 
  2. Reduce stress levels: Stress is an essential trigger for sinus headaches, so set aside some time each day for relaxation or yoga and get adequate sleep each night. 
  3. Take medications prescribed by your doctor: If symptoms persist, talk with your health care provider about any over-the-counter medications they might suggest, like decongestants, antihistamines, pain relievers etc., that could provide relief from sinus headaches.
  4. Avoid triggers: Common triggers include pollen, smoke, pollution, changes in barometric pressure and extreme temperatures; try to limit exposure to these when possible or take medications recommended by your doctor if unable to avoid them altogether. 
  5. Drink plenty of fluids: Drinking lots of fluids is essential for keeping your sinuses clear and hydrated. This helps thin out mucus so it can drain more easily. Aim for eight glasses of warm water daily, even more, if you feel incredibly congested.
  6. Eat spicy food: Spicy foods can help open up nasal passages, which may reduce the severity of a headache caused by sinus congestion due to allergies or colds/flus. 
  7. Avoid Dairy: Dairy products can worsen sinus congestion by causing your body to produce more mucus. So avoiding milk, cheese, ice cream, and other dairy items are best for dealing with a sinus headache.
  8. Keep a Food Diary: A food diary is a good idea if certain foods trigger sinus headaches. This way, you can identify which foods should be avoided to prevent future headaches.

When to see a Doctor?

A sinus headache is typically the result of a sinus infection and can be treated with medications such as decongestants, antihistamines, and/or antibiotics. However, if you are experiencing severe pain or any other concerning symptoms, such as fever or facial swelling, you must see your doctor immediately. 

Here are some points on when to see a doctor for a sinus headache:

  1. Suppose you experience frequent and severe sinus headaches that disrupt your daily activities and do not respond to over-the-counter treatments. In that case, it's time to see a doctor.
  2. If you have a history of sinus infections, nasal polyp, or other chronic sinus conditions, and you're experiencing a headache and other symptoms such as congestion, facial pressure or pain, or post-nasal drip, you should consult a doctor.
  3. If you develop a high fever, severe swelling around the eyes, forehead or cheeks, or a stiff neck and a headache, seek immediate medical attention, as this may indicate a severe sinus infection or other underlying condition.
  4. If experiencing neurological symptoms such as confusion, vision problems, seizures, severe dizziness or vertigo, and a headache, seek medical attention immediately.
  5. Suppose you have a history of head injury or recent trauma and develop a headache. In that case, you should see a doctor to rule out any severe underlying conditions.


We hope these home remedies for sinus headaches have helped relieve some pain. Everyone experiences sinus headaches differently, and finding the correct remedy that works for you and your body is essential. Keep going even if one thing doesn't work; try different solutions until you find the best that works! If you are still experiencing symptoms, we suggest speaking to your doctor, who can advise a plan of action best suited to your situation.

At HexaHealth, we provide expert advice on home remedies for sinus headaches. Our specialists will work with you to find the perfect treatment that suits your needs. Whether it is through lifestyle changes or natural medications, our experts have the knowledge and experience to help relieve your pain and discomfort quickly and efficiently. From identifying potential triggers to providing effective relief strategies, trust us to be your go-to source for everything related to sinus headaches!

Frequently Asked Questions

What are the most effective home remedies for sinus headaches?

The most effective home remedies for sinus headaches are as follows:

  1. Hydration: Drinking plenty of water and other fluids can help to thin mucus and relieve sinus pressure. 
  2. Steam: Taking a hot shower or inhaling steam from a bowl of hot water may reduce sinus congestion. 
  3. Saline rinse: A saline rinse may help to flush out excess mucus, bacteria, and allergens that cause sinus headaches. 
  4. Herbal teas: Peppermint or chamomile tea may help decrease inflammation in the nasal passages caused by sinus headaches. 
  5. Hot/cold compresses: Applying alternating hot and cold compresses to your face can provide relief from the pain associated with sinus headaches.

Are there any supplements or herbs for sinus headache treatment at home?

Several dietary supplements and herbs are used as home remedies for sinus pain. These include feverfew, butterbur, garlic, ginger root, ginkgo biloba and turmeric.

Additionally, some people find relief from nasal irrigation with saline solution or salt water. It is essential to consult a doctor before trying any of these remedies as they may interact with other medicines or have side effects for some individuals.

What are sinus headaches, and what causes them?

Sinus headaches occur when inflammation or congestion blocks the sinuses located in the face and forehead. They are characterised by throbbing pain around the eyes, nose, cheeks, and forehead.

Common causes of sinus headaches include allergies to pollen or dust mites, a cold or flu virus, cigarette smoke exposure and environmental pollutants. Nasal sprays can help reduce symptoms of sinusitis which may be causing your headache.

Are there any natural remedies that can help alleviate sinus headaches?

Yes, several home remedies can help relieve sinus headaches. These include drinking plenty of fluids to thin mucus, using a humidifier or vaporiser to moisten the air in your home, applying warm compresses around your nose and forehead, taking over-the-counter medications such as ibuprofen or acetaminophen for pain relief, and using saline nasal sprays to reduce inflammation.

How to cure sinus headaches instantly and permanently?

Unfortunately, no cure for sinus headaches works instantly and permanently. The most effective treatment involves lifestyle changes such as avoiding irritants or allergens, reducing stress levels, getting enough rest, hydrating yourself with fluids, and using over-the-counter medications to help reduce inflammation. If these measures do not provide relief, seeing a doctor for more specific treatments may be necessary.

How can I use essential oils to help with sinus headaches?

Essential oils can be used to help with sinus headaches in a few different ways. You can inhale essential oils like peppermint, eucalyptus, or lavender to open up airways and reduce inflammation in the nasal passages.

You can also make an oil blend for a massage that includes calming and soothing oils such as chamomile, clary sage, and lemon balm. Finally, adding drops of these same oils into a hot bath may relieve sinus pain and pressure.

Can certain foods or drinks worsen sinus headaches, and are there any foods that can help alleviate them?

Essential oils like eucalyptus, peppermint, and lavender can be helpful for sinus headaches. To clear your sinuses, inhale steam with 1-2 drops of essential oil in hot water. Alternatively, apply diluted essential oil directly to the temples or forehead for headache relief.

How can I create a sinus headache relief plan at home?

Take the time to rest. Apply a cold compress on your forehead and temples for 15-20 minutes to reduce inflammation. Drink plenty of fluids and avoid caffeine, alcohol and cigarettes. Eat healthy foods like fruits, vegetables and whole grains that help reduce inflammation.

Try essential oils like lavender or peppermint oil and acupressure points on the face, neck, shoulders and head for relief from pain.

What types of activities or exercises can help alleviate sinus headaches?

Sinus headaches can be managed with both physical activities and home remedies. Exercise such as stretching, yoga, and aerobic activity can help increase blood circulation to the sinuses and reduce inflammation.

Additionally, using a humidifier or steam inhalation may help moisten the airways leading to improved mucus drainage from the sinuses.

Are there any specific stretches or yoga poses that can help relieve sinus headache pain?

Some specific yoga poses and stretches can help alleviate sinus headache pain. These include the gentle Fish Pose, Cat/Cow Pose, Bridge Pose, Seated Spinal Twist, Ragdoll pose and Child's pose. These should be done slowly and gently to avoid further strain or discomfort.

Breathing deeply throughout each pose will also help to relieve pressure in the sinuses.

Can sinus headaches be prevented, and how can I avoid them in the future?

Sinus headaches can be prevented by avoiding triggers such as allergens, cold temperatures, and dry air. Discuss medications to lessen their symptoms with your doctor if you suffer from allergies or asthma.

Other preventive strategies include keeping your head elevated when sleeping and drinking plenty of fluids to stay hydrated. Avoiding alcohol and smoking can also help reduce the risk of developing sinus headaches.

How do I know if home remedies for sinus headaches and dizziness are effective and reliable?

The best way to know if home remedies for sinus headaches and dizziness are effective and reliable is to consult a healthcare professional. They can provide advice based on your individual symptoms and medical history and suggest treatments that may be more effective than home remedies.

Additionally, it's crucial to research potential remedies before use to ensure their safety and efficacy.

How to get rid of a sinus headache instantly?

To get rid of a sinus headache instantly, you can try using a saline nasal spray or rinse to help clear out nasal passages, taking a hot shower or using a warm compress to ease sinus pressure, using over-the-counter pain relievers like ibuprofen or acetaminophen, or applying peppermint oil to the temples and forehead. It's essential to consult a doctor if the headache persists or if there are other symptoms.

Updated on : 30 March 2023


Dr. Aman Priya Khanna

Dr. Aman Priya Khanna

MBBS, DNB General Surgery, Fellowship in Minimal Access Surgery, FIAGES

12 Years Experience

Dr Aman Priya Khanna is a well-known General Surgeon, Proctologist and Bariatric Surgeon currently associated with HealthFort Clinic, Health First Multispecialty Clinic in Delhi. He has 12 years of experience in General Surgery and worke...View More


Charu Shrivastava

Charu Shrivastava

BSc. Biotechnology I MDU and MSc in Medical Biochemistry (HIMSR, Jamia Hamdard)

2 Years Experience

Skilled in SEO and passionate about creating informative and engaging medical content. Her proofreading and content writing for medical websites is impressive. She creates informative and engaging content that educ...View More

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