9 Ways To Relieve a Headache Naturally

There are probably dozens of reasons we get headaches. From daily stress to poor posture, changes in the weather, allergies and more. The triggers are endless.

And while over-the-counter pain relievers or prescription medications can help you feel better, so, too, can some natural headache remedies.

Headache specialist Emad Estemalik, MD, shares his top tips for medication-free headache relief.

9 natural remedies for headaches

Not all headaches are created equal, so the ways you go about relieving them can be different, depending on why your head hurts in the first place.

“Headaches aren’t one-size-fits-all,” Dr. Estemalik explains. “What works for a tension headache won’t necessarily help with a dehydration headache or a headache from eye strain.”

If you’re prone to frequent headaches, journaling can help you figure out what might be behind your headaches. Keep track of things like when they happen, where they happen and any other symptoms you feel. The more you can piece it together, the better chance you have of knowing what’s causing your headaches.

And when you know what’s behind them, you can try relieving them at home with these remedies.

1. Use hot and cold therapy

Heat or ice? It’s an age-old question for just about every ache and pain.

When it comes to headaches, making that choice depends on what’s going on behind the scenes:

• Use cold compresses or ice packs for migraines. “Cold can reduce inflammation and numb the area, which may offer relief — especially early in a migraine,” Dr. Estemalik recommends.
• Use warm compresses for tension headaches. “Tension headaches often come from muscle tightness,” he advises. “Heat can relax those muscles and ease the pain.”

2. Have some caffeine (in moderation)

Small doses of caffeine can help with early migraine symptoms and tension headaches.

The key here is small doses: About one small cup of coffee (around 100 to 150 milligrams of caffeine) has been shown to help reduce and even prevent headaches.

“Caffeine can be a double-edged sword — it helps, but too much or too often can lead to rebound headaches,” Dr. Estemalik cautions.

3. Get some exercise

When your head is pounding, lacing up your sneakers might be the last thing on your mind. But movement can go a long way in preventing and easing headaches, particularly tension headaches.

“Exercise is one of the best things you can do for chronic headaches,” Dr. Estemalik advocates. “It reduces stress and loosens tight muscles that often contribute to head pain.”

Low-impact exercises, in particular, can improve circulation, relieve stress and boost endorphins (natural painkillers) — all without the risk of exercise-induced migraines or exertion headaches.

And yoga and stretching are especially helpful for headaches that stem from neck tension — a common trouble for people who spend long hours sitting at work.

Try:

• Walking
• Gentle yoga practices, like restorative or hatha yoga
• Neck and shoulder stretches (like chin tucks and shoulder rolls)
• Swimming

“Simple daily stretching can prevent a lot of headaches before they start,” Dr. Estemalik emphasizes.

4. Drink more water

Sometimes, headache relief is just a few sips away.

Dehydration is one of the most common — and most overlooked — headache triggers. Even mild fluid loss can cause your brain to temporarily contract, leading to pain and pressure.

“Some people are more sensitive to dehydration than others, but staying hydrated is a simple way to prevent and manage headaches,” Dr. Estemalik says.

Water helps keep your brain and body functioning properly. It improves circulation, cushions your brain and supports key chemical and hormonal balances — all factors that play a role in headache relief.

If you’re prone to headaches, aim to sip water throughout the day, not just when you feel thirsty. And to relieve dehydration headaches, look for electrolyte drinks, hydrating foods and plenty of water for natural relief.

5. Choose the right foods

When a headache hits, reaching for the right foods and drinks might help ease the pain.

“Some people find that eating something simple and hydrating can reduce the intensity of a headache, especially if it’s tied to low blood sugar or dehydration,” Dr. Estemalik notes.

Avoid highly processed, greasy or heavy foods, which can make symptoms worse.

6. Give your eyes a break

Too much visual stimulation — like staring at screens, bright lights or even reading for long periods — can lead to eye strain and headaches.

“Digital eye strain is a common trigger,” Dr. Estemalik says. “Resting your eyes can help calm symptoms once a headache starts.”

If you’re feeling a headache coming on, step away from the screens and give your eyes a break.

7. Practice relaxation techniques

Stress isn’t just an emotional pain; it can also become a physical one.

When a stress headache sets in, calming your nervous system can help ease pain and tension.

“Tension headaches often come from muscle tightness in the neck and shoulders, especially during stressful times,” Dr. Estemalik confirms.

Relaxation techniques signal your body to slow down. That can help you relax your muscles and improve blood flow to your brain.

Try these techniques to calm your body and your mind in the moment:

• Deep breathing or box breathing
• Progressive muscle relaxation
• Guided meditation or calming music
• Visualization (imagining a peaceful place)
• Gentle yoga or stretching

8. Consider complementary medicine

Complementary therapies may also offer natural headache relief — especially for tension-type headaches or chronic headaches.

“These approaches don’t work for everyone, but many people find them helpful when used alongside lifestyle changes or medication,” Dr. Estemalik shares.

Here are some options to explore:

• Massage therapy loosens tight muscles and promotes relaxation.
• Acupuncture may reduce headache frequency for some people.
• Biofeedback teaches you how to manage stress-related physical responses like muscle tension or heart rate that can lead to headaches.

These therapies are generally safe and low risk, especially when done by trained professionals, Dr. Estemalik reassures.

Of course, unless you happen to live with an acupuncturist, they’re not necessarily going to be an in-the-moment option for headache relief. But as a longer-term strategy for people who get frequent headaches, they might help to go longer between headache episodes.

9. Be careful with supplements and essential oils

Some people swear by magnesium, vitamin B2, coenzyme Q10 (CoQ10) or ginger to naturally relieve headaches and migraines.

Dr. Estemalik’s advice? “Always check with a provider before taking over-the-counter supplements. Some can interfere with other medications you’re on. So, you want to be careful.”

As for essential oils, can things like peppermint or lavender soothe tension headaches? Science hasn’t clearly stated that they help. But as long as you use them topically (as in, not ingesting them), they might be worth a try.

“Often, even if there’s no scientific reason for these things to work, you may benefit from a placebo effect,” Dr. Estemalik points out. “And if it makes you feel better, that’s worth something.”

Get care for frequent or chronic headaches

Natural remedies for headaches can get you far. But if you’re experiencing headaches regularly or if they’re stopping you from living your life to the fullest, Dr. Estemalik recommends talking with a healthcare provider. “If you’re getting headaches more days than not, or they’re starting to change in character or intensity, that’s definitely a reason to reach out to a specialist.”

They can help you figure out what’s causing your headaches and share additional strategies to help you feel better faster.