How to Cure a Headache Without Medication

Co-authored by Jennifer Mueller, JD | Medically reviewed by Eric Baron, DO

Last Updated: January 8, 2023 References Approved

When a headache comes on, you want to do everything you can to make it stop. Medication usually does the trick, but taking medication isn't something you should make a habit of—and sometimes you just don't have any handy. Fortunately, you have plenty of options to help that headache go away without dropping a pill.^{[1]
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Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} Here, we've collected some of the best ways to relieve headaches without medication, along with some ways to prevent them before they start.

1

Apply heat or ice to your forehead.

Either a warm compress or an ice pack can help relieve a headache. For a warm compress, use a heating pad on low or soak a washcloth in warm water and wring it out thoroughly. For cold, use an ice pack or a bag of frozen vegetables wrapped in a towel.^{[2]
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Expert Source

Eric Baron, DO
Board Certified Neurologist
Expert Interview. 13 September 2021.} Put either on your forehead for 15-20 minutes.^{[3]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- Which one you use is really a matter of personal preference. Both can work, but some work better for some people than others.
- Heat tends to work better for a sinus headache because it helps loosen up congestion.^{[4]
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  Cleveland Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

2

Relax with a bath or shower.

A warm bath or shower can work the same way as a heating pad. Warmth calms your mind and eases tension in your muscles, which can help relieve a headache.^{[5]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source} Taking time out for self-care also helps you let go of the stresses of the day, which might help make your headache go away.
- Use a bubble bath or shower gel with a calming scent, such as lavender, to compound the effect.

3

Take a nap to release tension.

Find a quiet, dark spot and lie down on a soft surface. Close your eyes and focus on letting go of all the tension in your body—specifically in your shoulders, neck, and back. Turn your attention to your breath and consciously breathe in and out deeply until you drift off into a comfortable sleep.^{[6]
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Expert Source

Joel Warsh, MD
Board Certified Pediatrician
Expert Interview. 2 February 2021.}
- When you wake up, you might find that your headache has miraculously disappeared! However, if you have limited time, be sure to set an alarm so you don't miss anything important.
- Keep your nap short! Naps longer than 20-30 minutes can interfere with your nighttime sleep and cause more headaches.^{[7]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

4

Relieve built-up muscle tension with massage.

Gently rub your temples, scalp, neck, and shoulders with your fingertips. Apply a little more pressure if you feel a tight spot.^{[8]
X
Expert Source

Eric Baron, DO
Board Certified Neurologist
Expert Interview. 13 September 2021.} Gently stretching your neck can also help.^{[9]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- Studies show regular massage therapy can reduce the frequency of tension headaches.^{[10]
  X
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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source} But even if regular sessions with a massage therapist aren't available for you, self-massage can still be extremely beneficial.

5

Take a break from electronics to rest your eyes.

Every 20 minutes stare at something 20 feet away for 20 seconds. This helps reduce eye strain from looking at screens, which can cause headaches. If you feel a headache coming on and you're currently staring at a computer screen, closing your eyes for a minute might also give you some relief.^{[11]
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American Optometric Association
Professional medical organization dedicated to supporting optometrists and improving public eye and vision health
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- If you get in the habit of taking regular breaks, especially if you have to look at screens a lot for work or school, you'll likely find you get fewer headaches.
- Look into glasses to reduce glare from screens if eye strain headaches are an issue for you.

6

Drink water to prevent dehydration.

At least 8 glasses of water a day can prevent dehydration headaches.^{[12]
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Cleveland Clinic
Educational website from one of the world's leading hospitals
Go to source} The specific amount of water you should drink each day depends on your sex, age, height, weight, and activity level. If you're exercising or sweating a lot, drink more water to help your body recover the fluids it's lost.^{[13]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- Generally, you can tell that you're properly hydrated if you're rarely thirsty and your urine is clear or pale yellow in color.
- This works as a more immediate cure as well as a preventive measure if your headache was caused by dehydration.

7

Exercise regularly to help prevent headaches.

Get some cardio exercise most days of the week. Something as simple as a brisk walk for 20-30 minutes improves your cardiovascular fitness and helps keep headaches at bay. One study even found that regular exercise (in combination with relaxation practice) was as effective as a prescription drug at reducing the rate of migraines!^{[14]
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Research source}
- You can also use exercise to treat headaches. Even though working out might be the last thing you want to do when your head is pounding, a brisk walk might help.^{[15]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}
- Studies have shown that aerobic exercise can help lessen the intensity of pain and regular exercise can help reduce the frequency of headaches.^{[16]
  X
  Expert Source
  
  Joel Warsh, MD
  Board Certified Pediatrician
  Expert Interview. 2 February 2021.}

8

Maintain good posture to reduce tension.

Sit or stand with your shoulders back and your head level. Slumping or hunching over strains the muscles in your neck and shoulders and can lead to headaches. Check your posture regularly, especially if you're sitting for a while in the same position. If you find yourself hunching your shoulders, simply roll them back and lower them to correct your posture.^{[17]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you're used to slouching, it can take some time to get in the habit of sitting and standing with good posture, but you'll start noticing benefits almost immediately.

9

Try relaxation techniques to reduce stress.

Deep breathing exercises and meditation help deal with the daily grind. Stress is one of the biggest causes of tension headaches. Whenever you start to feel stressed, taking a minute or two to focus on your breath helps you calm down and cope.^{[18]
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Expert Source

Eric Baron, DO
Board Certified Neurologist
Expert Interview. 13 September 2021.}^{[19]
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Mayo Clinic
Educational website from one of the world's leading hospitals
Go to source}
- If you want to start a regular meditation practice, you don't have to do it alone—there are plenty of smartphone apps you can choose from to get started. Many of them are free to use, although some require a monthly subscription to unlock all the features.

10

Stave off hunger headaches with regular meals.

Eating 3 meals a day along with small snacks helps prevent headaches. Include a good, clean protein source (such as milk, meat, or fish) to keep from getting hungry between meals. You might also want to keep a food diary so you can figure out if you have any food sensitivities.^{[20]
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Research source}
- It can take several days for a reaction to develop, which makes it difficult to pinpoint your exact sensitivities—but a food diary can help! For example, you might notice that you get a headache the day after eating beef. You might want to avoid beef for a few weeks to see if the headaches go away or decrease.

11

Follow a consistent sleep schedule.

Not getting enough sleep can cause headaches, especially in the morning. Most adults need at least 7-8 hours of sleep and perform their best when they go to sleep and wake up at roughly the same time every day. If your sleep schedule is erratic, setting a regular bedtime might help.^{[21]
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- Creating a bedtime routine can also help. Turn down the lights about an hour before you go to bed and avoid screens (computers, phones, TVs) for a half-hour or so before bedtime.
- Taking a warm bath can also help calm your body and get you ready for sleep.

12

Avoid headache triggers.

Keep a headache diary to identify possible triggers. If you get headaches on a regular basis, write down the date and time along with what you were doing when the headache came on as well as immediately before. Over time, you'll likely see patterns so you'll know what to avoid. While some things are considered common headache triggers, different things can be triggering for different people.^{[22]
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MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}
- For example, if you're used to drinking a cup of coffee (or two) every morning, not getting your usual cup of Joe could trigger a headache. At the same time, caffeine can cause headaches in people who are sensitive to it.
- Understanding your triggers helps you not only prevent headaches but also find the best way to treat them when they come.

13

Try a nutritional supplement to prevent headaches.

Vitamins and minerals can prevent headaches if taken regularly. You might get a headache because you're deficient in a particular vitamin or mineral (this is often the case with B vitamins). Others actively prevent headaches from happening. Here are some to try:^{[23]
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Research source}
- Coenzyme Q10: may reduce the frequency of headaches and migraines
- Melatonin: helps improve sleep quality and may decrease headaches, especially morning headaches
- Magnesium: when taken daily, may help reduce the frequency of headaches and migraines^{[24]
  X
  Expert Source
  
  Joel Warsh, MD
  Board Certified Pediatrician
  Expert Interview. 2 February 2021.}
- B vitamins (also found in leafy greens, beans, nuts, and seeds): B2 (riboflavin), in particular, helps reduce the frequency of headaches^{[25]
  X
  Expert Source
  
  Joel Warsh, MD
  Board Certified Pediatrician
  Expert Interview. 2 February 2021.}
- Although some studies support the use of supplements for headaches, more research needs to be done to determine whether it is effective.^{[26]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

14

Try an herbal remedy to relieve tension.

Drinking an herbal tea or taking a supplement might ease your pain. Herbal remedies don't work for everyone, but they're worth trying out. If you don't like a particular flavor, take a supplement in caplet form instead (you can find these online or at some pharmacies or health food stores). The supplement might take longer to work than if you drink the herb straight in tea form. Here are some to try:^{[27]
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Research source}
- Feverfew (standard dose 50-100 mg daily): reduces inflammation of blood vessels in your head—great for sinus headaches and congestion
- Ginger (tea or candy, 1/4 teaspoon of ground ginger in hot water): decreases headache severity, may relieve nausea that often accompanies a migraine headache
- Lavender (2-4 drops of oil in water): soothes pain and boosts mood
- Peppermint (tea or 2-4 drops of oil): soothes pain; has a cooling effect
- Although some studies support the use of supplements for headaches, more research needs to be done to determine whether it is effective.^{[28]
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  Mayo Clinic
  Educational website from one of the world's leading hospitals
  Go to source}

Expert Q&A

Question

How do you cure a headache easily?

Eric Baron, DO
Board Certified Neurologist
Dr. Eric P. Baron is a staff ABPN (American Board of Psychiatry and Neurology) board certified Neurologist and a UCNS (United Council for Neurologic Subspecialties) Diplomat board certified in Headache Medicine at Cleveland Clinic Neurological Institute, Center for Neurological Restoration – Headache and Chronic Pain Medicine, in Cleveland, Ohio. With over 15 years of experience practicing medicine, he specializes in helping patients with headaches, migraines, and facial pain. Dr. Baron holds a BS in Biology from the University of Toledo and a DO from The Ohio University Heritage College of Osteopathic Medicine. Following his medical education, he completed his neurology residency and fellowship in headache medicine at Cleveland Clinic. Dr. Baron has authored publications in journals such as The Journal of Headache and Pain and was named one of “America’s Top Physicians."

Eric Baron, DO

Board Certified Neurologist

Expert Answer

Yoga and meditation, home and natural remedies, behavioral therapy, acupuncture, acupressure, pressure points, psychological counseling, biofeedback, anti-nausea foods, and massage therapy can all be helpful and reduce the need for medications.
Question

How do I know the reason for the headache I've been suffering from for five years?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

To get to the root cause of your headaches it is best for you to see a functional medicine practitioner (physician or PA or NP) and get a thorough evaluation by going over your medical history, diet, lifestyle, sleep, medications; as well as to have a physical exam and lab work done.
Question

How do I cure a headache that is on one side of my head if drinking water, eating, and napping has not worked?

Luba Lee, FNP-BC, MS
Board-Certified Family Nurse Practitioner
Luba Lee, FNP-BC is a Board-Certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. Luba has certifications in Pediatric Advanced Life Support (PALS), Emergency Medicine, Advanced Cardiac Life Support (ACLS), Team Building, and Critical Care Nursing. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006.

Luba Lee, FNP-BC, MS

Board-Certified Family Nurse Practitioner

Expert Answer

Try applying peppermint oil to the painful spot on your skull as well as your temples, across your forehead and the base of your head. Try to relax in a dark, cool, quiet room, and breathe deeply for 15-30 minutes.

Warnings

If your headache starts very suddenly or is accompanied by speech, vision, movement problems, or loss of balance, call emergency services immediately.^{[32]
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Call your healthcare provider if your headache pattern changes or if your headache doesn't improve with treatment (including over-the-counter medicines).^{[33]
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MedlinePlus
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Talk to your doctor before starting a nutritional or herbal supplement, particularly if you're taking regular medications for a chronic health condition. Some supplements might interfere with other medications.^{[34]
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